Fitness Quest Home Gym NBP01060 2 User Manual

6.0u  
OWNER’S MANUAL  
FOR MAXIMUM EFFECTIVENESS  
AND SAFETY, PLEASE READ THIS  
OWNERS MANUAL BEFORE USING YOUR  
NEW BALANCE 6.0u UPRIGHT BIKE  
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IMPORTANT SAFETY INSTRUCTIONS  
Read all instructions before using this machine  
CAUTION:  
Exercise of a strenuous nature, as is customarily done on this equipment,  
should not be undertaken without first consulting a physician.  
No specific health claims are made or implied as they  
relate to the equipment.  
1) Before starting this or any other exercise  
9) This machine should not be used by or near  
program, consult your physician, who can assist  
you in determining the target heart rate zone  
appropriate for your age and physical condition.  
Certain exercise programs or types of equipment  
may not be appropriate for all people. This is  
especially important for people over the age of  
35, pregnant women, or those with pre-existing  
health problems or balance impairments.  
children.  
10) Handicapped or disabled people must have  
medical approval before using this machine  
and should be under close supervision when  
using any exercise equipment.  
11) If you are taking medication which may  
affect your heart rate, a physician's advise  
is absolutely essential.  
2) Monitor your heart rate while you exercise and  
keep your estimated pulse rate within your target  
heart rate zone. Follow the instructions on pages  
15 and 16 in this manual regarding heart rate  
monitoring and how to determine your appropri-  
ate target heart rate zone. When used properly,  
the heart rate pulse sensors and display monitor  
provide a reasonably accurate estimate of your  
actual heart rate. This estimate is not exact and  
persons with medical conditions and/or a  
12) Use this machine only for its intended use as  
described in this manual. Do not use attach-  
ments not recommended by the manufacturer.  
13) Only one person at a time should use this  
machine.  
14) Do not put hands, feet, or any foreign objects on  
or near this machine when in use by others.  
15) Always use this machine on a level surface.  
specific need for accurate heart rate monitoring  
should not rely on the estimations provided.  
16) Never operate the machine if the machine is not  
functioning properly.  
3) Warm up before any exercise program by  
doing 8 minutes of aerobic activity, followed  
by stretching.  
17) Start exercise slowly and gradually increase the  
amount of resistance.  
18) If the user experiences dizziness, nausea, chest  
pain, or any other abnormal symptoms, stop  
exercise at once and consult a physician  
immediately.  
4) Wear comfortable clothes that allow freedom of  
movement and that are not tight or restricting.  
5) Wear comfortable shoes made of good support  
with non-slip soles. Follow the instructions on page  
9 for exercising in your bare or sock covered feet.  
19) Use caution not to pinch fingers or hands in  
moving parts when using the unit.  
6) Breathe naturally, never holding your breath  
20) Risk of electrical shock. This unit is to be used  
during an exercise.  
only indoors and in a dry location.  
7) Avoid over training.You should be able to carry  
on a conversation while exercising.  
8) After an exercise session, cool down with slow  
walking and stretching.  
KEEP THESE INSTRUCTIONS  
2
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UNIT WARNING LABELS  
Important: See below for placement of the following warning labels on your unit.  
WARNING LABEL 1  
WARNING LABEL 2  
WARNING  
WARNING  
DO NOT PLUG THE AC ADAPTER INTO  
WALL UNTIL ELECTRONICS MONITOR  
IS COMPLETELY ASSEMBLED.  
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE  
OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.  
KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 300 LBS.  
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.  
WARNING LABEL 3  
WARNING LABEL 4  
WARNING  
WARNING  
RISK OF ELECTRICAL SHOCK. THIS UNIT  
IS TO BE USED ONLY INDOORS  
AND IN A DRY LOCATION.  
MAKE SURE THE ADJUSTMENT PIN IS  
LOCKED AND TIGHTENED IN PLACE  
BEFORE BEGINNING EXERCISES.  
Computer  
Book  
Holder  
SPECIFICATIONS & PARTS  
Handlebar  
Pulse  
Sensors  
New Balance 6.0u  
Specifications:  
Approximate:  
Length: 45-3/4”  
Width: 22”  
WARNING  
LABEL 2  
Handlebar  
Tube  
Water Bottle  
and Holder  
Seat  
Height: 59”  
Seat Adjustment  
Knob  
Handlebar Tube  
Foot  
Pedal  
Product Weight: Approx. 106 lbs.  
Maximum User Weight: 300 lbs.  
Cover  
Seat Post  
Slider  
Seat  
Post  
WARNING  
LABEL 1  
WARNING  
LABEL 4  
WARNING  
LABEL 3  
Height Adjustment  
Knob  
AC Adapter Receptacle  
(located on left side)  
Seat Post  
Cover  
Rollers  
AC  
Adapter  
Front Foot  
Tube  
Rear Foot  
Tube  
Caps  
3
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INTRODUCTION  
CONGRATULATIONS ON PURCHASING YOUR  
NEW BALANCE 6.0u UPRIGHT BIKE  
With this product in your home, you have everything you need to start  
your own workout program to tone and firm the major muscle groups of  
your lower body. This is vital for all of us, regardless of age, sex, or fitness  
level, and regardless of whether your primary goal is toning, health  
maintenance, or more energy for daily activities.  
Proper exercise, including a low fat diet, strength training and aerobic  
exercise, tones and conditions the muscles we use every day to stand,  
walk, lift and turn. It can actually transform our body composition by  
reducing body fat and increasing the proportion of lean muscle in  
our bodies. Using the 6.0u Upright Bike will help in reducing body fat  
and increasing cardiovascular endurance.  
Be sure to read through this Owner’s Manual carefully.  
It is the authoritative source of information about your New Balance 6.0u  
Upright Bike.  
Retain this manual for future reference.  
COMMENTS OR QUESTIONS  
Dear Customer,  
ORDERING MISSING OR  
DEFECTIVE PARTS  
When ordering parts, always provide the following  
information:  
Congratulations on your purchase of the  
New Balance 6.0u Upright Bike.  
1) Name, Mailing Address and Telephone Number  
2) Date of Purchase  
We’re sure that you will be completely satisfied  
with the product and we invite your comments so  
that we can hear about your success.  
3) Where Product was Purchased  
(Name of Retail Store, City)  
Please write or call our Customer Service Specialists  
at the address or phone number listed below, or  
contact us by email or on our web site, with any  
comments or questions you may have.  
4) Model Number (NBP01060-2)  
5) Part Order Number and Description  
New Balance 6.0u  
Customer Service Department  
1400 Raff Road SW, Canton OH 44750-0001  
1-800-292-5009, Monday through Friday  
9:00am to 5:00pm, Eastern Standard Time  
www.newbalancefitness.com  
All details depicted in this Owner’s Manual, and of the  
product itself, are subject to change without notice.  
4
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ASSEMBLY INSTRUCTIONS  
Occasionally our products contain components that are pre-lubricated  
at the factory. We recommend that you protect flooring, or anything else  
the parts may contact, with newspaper or cloth.  
seat  
post cover  
main frame  
assembly  
rear  
of unit  
front  
of unit  
handlebar  
tube  
cover  
handlebar  
seat  
handlebar  
tube  
computer  
seat  
seat  
post  
tube  
post slider  
front foot tube with rollers  
rear foot tube with caps  
book holder  
seat adjustment  
knob  
water bottle  
with holder  
AC adapter  
L & R foot pedals & straps  
M8 x 60mm allen bolts  
M8 washers and M8 nylon nuts  
Tools Required:  
(included)  
Multi Hex Tool with  
Phillips Screwdriver  
Fastener  
Pack  
Allen Wrench  
multi hex tool  
15mm  
with phillips  
screwdriver  
13mm  
17mm  
allen wrench  
6mm  
5
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STEP 1 – Foot Tube Assembly  
Remove the two Carriage Bolts, Washers and  
Nylon Nuts from both the Front Foot Tube with  
Rollers and the Rear Foot Tube with Caps.  
rear of unit  
Align the Rear Foot Tube with the rear of the  
Main Frame Assembly. Make sure the square  
holes in the Rear Foot Tube are on the outside.  
Insert Bolt through the Rear Foot Tube and  
Main Frame Assembly. Secure with Washers  
and Nuts you just removed. Tighten with the  
Wrench provided.  
1
replace washer  
and nut from top side  
rear foot tube  
assembly shown  
(no roller on  
rear foot tube)  
replace bolt from  
bottom side up  
into square holes on rear foot tube  
Repeat on the front of the unit using the  
Front Foot Tube with Rollers.  
main frame  
assembly  
rear  
of unit  
front  
of unit  
STEP 2 – Seat Assembly  
2a  
seat post  
slider  
a) Lay the Seat upside down. Remove the four Nuts and Washers  
on the underside of the Seat. Place the Seat Post Slider over the  
Bolts on the back of the Seat. Replace the Washers and Nuts.  
Tighten with the Wrench provided.  
b) Slide the Seat Post into the rear of the Main Frame by loosening  
the Height Adjustment Knob (aligning the holes with the adjust-  
ment Knob). Once in position, turn the Height Adjustment Knob  
to tighten it.  
c) Slide the Seat Post Slider into the Seat Post making sure the Seat  
nuts and  
washers  
nuts and  
washers  
is facing forward.  
d) Insert the Seat Adjustment Knob into the hole on the Seat Post  
and tighten into place. Make sure the Seat Post Slider is pushed  
into the Seat Post far enough for the Seat Adjustment Knob to  
“catch” into the slot on the Seat Post Slider.  
2d  
2c  
2b  
seat adjustment  
knob  
seat  
seat  
slot  
seat post  
slider  
seat post  
slider  
seat post  
seat post  
seat post  
height  
adjustment  
knob  
height  
adjustment  
knob  
height  
adjustment  
knob  
6
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STEP 3 – Handlebar Tube Assembly  
front  
a) Remove the two Allen Bolts, Washers and Phillips Screw from the  
front of the Handlebar Tube.  
b) Slip the Handlebar Tube Cover onto the Handlebar Tube as shown.  
handlebar  
tube  
c) Remove the wire tie from the wires inside the neck of Main Frame  
Assembly where the Handlebar Tube will go. Attach the three  
wires from the Main Frame Assembly to the three wires coming  
out the bottom of the Handlebar Tube. Handlebar Tube should  
angle down towards the front of the unit.  
d) Insert the Handlebar Tube into the neck of the Main Frame  
Assembly tucking the wires down into the Main Frame  
Assembly. Be careful not to pinch the wires. Gently pull the  
wires up from the top of the Handlebar Tube to prevent any  
slack in the wires at the base of the Handlebar Tube.  
3d  
3c  
remove  
3b  
handlebar  
tube cover  
phillips screw  
3a  
remove  
allen bolts  
& washers  
e) Secure the Handlebar Tube in place with the three  
Carriage Bolts, Washers and Nylon Nuts from the  
fastener pack. Tighten with the Wrench provided.  
Reinsert the Bolts and Washers you removed in (a).  
insert bolts  
Tighten with the Allen Wrench provided.  
& washers  
removed in 3a  
f) Let the Handlebar Tube Cover  
slip into place. Push it down  
gently until it clicks.  
M8 x 60mm carriage bolts,  
M8 washers and M8 nylon nuts  
3e  
carriage bolts,  
washers & nuts  
from fastener  
pack  
main frame  
assembly  
Secure with the Phillips  
Screw you removed in (a)  
and tighten.  
3e  
STEP 4 – Foot Pedal Assembly  
STEP 5 – Handlebar Assembly  
a) Remove the two  
Allen Bolts, Washers  
and Nuts from  
The Foot Pedals and the Foot Pedal  
Cranks are marked “Land “R”.  
Using the Wrench provided, attach  
the Left Foot Pedal to the Left Crank  
rotating the Wrench counter-clockwise.  
Do not try to turn clockwise. You will strip  
the threads.  
Handlebars. Also,  
remove the Allen  
Bolt on the  
underside of  
5b  
feed wires  
through here  
the Handlebar.  
b) Feed the wires up  
replace  
bolt  
Attach the Right Foot Pedal to the Right  
Crank rotating the Wrench clockwise.  
replace  
through the base  
bolts, washers  
and nuts  
of the Handlebar  
so they come out  
the top.  
5c  
handlebar  
tube  
c) Place Handlebars into “U”  
left  
crank  
on the top of the Handlebar  
Tube. Remove the Nut Caps.  
Replace and tighten the  
three Allen Bolts, Washers  
and Nylon Nuts you just  
removed with the Wrench  
provided. Replace the  
the Nut Caps.  
left  
foot  
pedal  
L” & R”  
markings  
are shown  
on the ends  
of the  
left side shown  
looking from the  
back of the unit  
pedal shafts  
7
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book  
holder  
computer  
STEP 6 – Computer Assembly  
6b  
connectors  
a) Remove the four Phillips Bolts from the  
back of the Computer.  
b) Snap together Connectors for Computer,  
tucking the Wires inside the Handlebar  
Tube. Be careful not to pinch the wires.  
handlebar  
tube  
Front View  
The Book Holder can be attached to  
the Computer at any time.  
6d  
c) Attach the Computer using the four  
Phillips Bolts you removed in step (a).  
Tighten with the Screwdriver provided.  
battery  
door  
four "C" batteries  
d) Remove Battery Door on the back of  
4
1
3
2
the Computer.  
Insert four “C” Batteries (included) in  
numbered order and replace Battery  
Door.  
6c  
back of  
computer  
handlebar  
tube  
Back View  
8
handlebar  
tube  
remove and  
re-insert screw  
front of unit  
STEP 7 –  
Water Bottle  
Holder Assembly  
STEP 8 –  
AC Adapter  
water bottle  
holder  
Insert AC Adapter  
into front of Unit,  
then plug into wall.  
Remove Phillips Screws  
from Handlebar Tube.  
Line up Water Bottle  
Holder and attach  
to the Handlebar  
Tube by re-inserting  
Phillips Screws and  
tightening them  
with the  
remove and  
re-insert screw  
7
Assembly is now complete.  
Screwdriver  
provided.  
IMPORTANT:  
Please read pages 9-10 before beginning  
your workout for important instructions  
on how to use your New Balance  
6.0u Upright Bike.  
8
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GETTING STARTED  
Once your New Balance 6.0u Upright Bike is assembled, make sure that your workout space has a solid,  
level surface with plenty of space around it. We recommend placing a mat under your unit to protect  
your flooring.  
Correct Workout Position  
When exercising, you can either keep your back upright or lean forward by resting your forearms on the  
front handlebars. When pedaling do not lock out your knees, at the bottom of the pedaling motion there  
should be a slight bend in the knee. Keep your head in a neutral position to minimize neck and upper  
back strain. Always try to pedal the bike with a smooth and rhythmic motion.  
USING YOUR NEW BALANCE 6.0u UPRIGHT BIKE  
WARNING  
RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED  
ONLY INDOORS AND IN A DRY LOCATION.  
The New Balance 6.0u, provides a completely smooth and natural feeling that minimizes the impact on  
your hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable  
steel frame and front transport wheels make the unit mobile and easy to use.  
IMPORTANT:  
• This unit is not recommended for children.  
• Always make sure that you feel balanced and secure.  
• Always use your machine on a clean, solid and level surface.  
DUAL SIDED PEDAL  
Top Side of Pedal  
Bottom Side of Pedal  
The New Balance 6.0u has a dual  
side pedal. The top side of the pedal  
is to be used with shoes and the  
bottom smooth side of the pedal is  
meant to be used with a bare or  
sock covered foot.  
To use the bottom side of the pedal  
gently nest the balls of your feet into  
the pedal contour.You may have to try  
sliding your foot forward and backward  
before you feel it nest into the pedal.  
Once your foot is comfortably aligned  
with the pedal contour, tighten the  
strap so it is firmly around the foot.  
9
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USING THE PULSE FUNCTION ON THE FRONT HANDLEBARS  
The Pulse window on your computer works in conjunction with the  
pulse sensors found on the front handlebars. When you are ready to  
read your pulse:  
1) Place both hands firmly on the pulse sensors.  
For the most accurate reading, it is important  
to use both hands.  
2) Look at your pulse window. The small heart will  
begin to blink.  
3) Your estimated heart rate will appear in the  
window approximately 6 seconds after you  
grasp the pulse sensors.  
4) Refer to the Target Heart Rate Zone Chart  
found on page 17 of this manual. For additional  
information about the importance of working  
within certain heart rate ranges, see page 15  
and 16 – Measuring Your Heart Rate.  
Pulse Sensors  
5) This estimate is not exact and persons with  
medical conditions and/or a specific need for  
accurate heart rate monitoring should not rely  
on the estimations provided.  
10  
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OPERATING THE COMPUTER  
WARNING  
The batteries must be installed as instructed  
on page 8. Do not carry batteries loosely,  
such as in a purse or pocket. The batteries  
may explode or leak and cause injury if  
installed improperly, misused, disposed  
of in a fire or recharged.  
WARNING  
Do not plug AC Adapter into wall until  
computer is completely assembled.  
Introduction  
Your unit is equipped with a programmable  
computer to help you track your progress and  
motivate you to reach your fitness goals.  
however, your computer is not individually  
programmable for all necessary variables to  
accurately monitor actual calories burned.  
This computer provides different programs  
designed to tailor to your fitness goals. Simply  
choose the program you like, set the time limit and  
begin exercising.Your monitor will then show your  
approximate pulse, approximate calories burned,  
elapsed time, speed and distance traveled.  
The computer will count up in 0.1 increments. After  
the display value reaches 999, it will reset to “0” and  
begin counting from 0.1 again.  
AGE: Your computer is age-programmable from  
10 to 99 years when you choose Program 11 or  
Program 12.  
Functions and Features  
QUICK START BUTTON: Allows you to start the  
computer without selecting a program. TIME  
automatically begins to count up from zero.  
Use the UP and DOWN buttons to adjust  
the resistance.  
Note: This unit is not recommended for children.  
The age function is only adaptable to Program 11  
or Program 12.  
If you do not set an age, this function will always  
default to age 25.  
TIME: Shows your elapsed workout time in minutes  
and seconds.Your computer will automatically  
count up from 0:00 to 99:59 in one second  
intervals.You may also program your computer to  
count down from a set value by using the UP  
and DOWN buttons. If you continue exercising  
once the time has reached 0:00, the computer  
will begin beeping, and reset itself to the original  
time set, letting you know your workout is done.  
PULSE (approximate): Your computer displays your  
pulse rate in beats per minute during your workout.  
Pulse sensors, located on the handlebars enable  
the user to read his/her pulse rate. By grasping the  
sensors and holding firmly, the display will read your  
pulse rate in the display window.Your pulse will  
continue to read as long as your hands stay on  
the pulse sensors.  
SPEED: Displays your workout speed in miles  
per hour.  
When used properly, the heart rate pulse  
sensors and display monitor provide a  
reasonably accurate estimate of your actual  
heart rate. This estimate is not exact and  
persons with medical conditions and/or a  
specific need for accurate heart rate monitoring  
should not rely on the estimations provided.  
DISTANCE: Displays the accumulative distance  
traveled during each workout up to a maximum of  
99.9 miles. The distance will be displayed in tenths  
of a mile.  
CALORIES (approximate): Your computer will  
estimate the cumulative calories burned at any  
given time during your workout. Calorie expenditure  
on your computer is based on realistic expectations;  
(continued on next page)  
11  
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Buttons and Definitions  
Programs 11 and 12:  
ENTER: This button allows users to set the Program  
and Time on Programs 1-10 and Time and Age on  
Programs 11-12.  
These unique programs allow the monitor to adjust  
the workout resistance according to your heart rate  
automatically. Grasp the pulse sensors and hold  
with a firm grip. If the current Heart Rate is greater  
than the Target Heart Rate, the computer will  
decrease the workout resistance automatically. If  
your current Heart Rate is less than your Target  
Heart Rate it will increase your resistance. By the  
resistance changing, the machine will be  
able to keep your heart rate at its target beats  
per minute.  
START: This button allows the user to STOP or START  
exercising. (By holding this button for two seconds  
the user can reset all values to “0”). The computer  
will turn off automatically after approx. 4.5 minutes  
of non use. All values will then be reset to “0”.  
UP BUTTON: This button allows the user to  
increase the values of the Tension Level, Time,  
Age and Program.  
When used properly, the heart rate pulse  
sensors and display monitor provide a  
reasonably accurate estimate of your actual  
heart rate. This estimate is not exact and  
persons with medical conditions and/or a  
specific need for accurate heart rate  
monitoring should not rely on the  
DOWN BUTTON: This button allows the user to  
decrease the values of the Tension Level, Time,  
Age and Program.  
LCD Workout Graphics  
estimations provided.  
This system offers 12 programs that you can  
preset the workout time and will divide the time  
by 10 intervals. If you do not preset the workout  
time the system will count up the workout time  
in one-second increments.  
Important: You must keep your hands on the  
pulse sensors throughout the entire workout  
when using Programs 11 and 12.  
Important: Be sure to set your actual age when  
using these programs.  
Programs 1-10:  
See LCD Workout Graphics on next page.  
Program 11: is designed to allow you to work  
out at 60% of maximum heart rate  
(Target Heart Rate)  
STEP 1 – Begin by pressing the START button  
for over two seconds. This will clear any other  
chosen function.  
Program 12: is designed to allow you to work  
out at 85% of maximum heart rate  
(Target Heart Rate)  
STEP 2 – Next press the UP or DOWN buttons  
to scroll to the desired exercise program.  
Operating Instructions for  
Programs 11 and 12  
STEP 3 – To set TIME, press the ENTER button and  
use the UP and DOWN buttons. If you want  
the TIME to count up from zero, press ENTER to move  
to the next step.  
STEP 1 – Press START button for two seconds to clear  
out previous program.  
STEP 4 – Press the START button to begin exercising.  
(If you want to exit the Program, press the START  
button for two seconds and the display will reset.)  
STEP 2 – Press the UP or DOWN button to  
choose the desired Heart Rate Program  
(Program 11 or 12).  
Once you begin exercising, your present workout  
interval will be flashing.You can also increase or  
decrease your workout resistance by pressing the  
UP or the DOWN button. To PAUSE your  
exercising program, press the START button, then  
to resume, press the START button again.  
STEP 3 – Press ENTER for TIME mode. Press the UP  
or DOWN button for the desired TIME setting.  
STEP 4 – Press ENTER for AGE mode. Press the UP  
or DOWN button for the desired AGE setting.  
STEP 5 – Press the START button.You are now ready  
to begin exercising.  
12  
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LCD Workout Graphics  
PROGRAM 5  
PROGRAM 9  
PROGRAM 1  
FAT BLASTER INCLINE  
PEAKS AND VALLEYS  
MANUAL  
PROGRAM 10  
PROGRAM 6  
PROGRAM 2  
OVER THE HILL  
SUPER SLOW INCLINE  
ROLLING HILLS  
PROGRAM 7  
PROGRAM 11  
PROGRAM 3  
RANDOM ENERGY  
60% OF TARGET HEART RATE  
SHAPE UP VALLEY  
PROGRAM 4  
PROGRAM 12  
PROGRAM 8  
CARDIO PLATEAU  
85% OF TARGET HEART RATE  
CARDIO PLATEAU 2  
LCD Contrast Calibration  
The contrast of the screen can be adjusted by the following steps:  
• During the STOP mode, press and hold the ENTER and UP  
buttons together for over two seconds.You will hear a faint  
beep. This will open the LCD contrast calibration mode.  
• Then press the UP or DOWN button to adjust the contrast  
of the screen. Press START button to set the desired level of  
contrast. There are 16 levels of contrast.  
13  
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EXERCISE GUIDELINES  
IMPORTANT  
Please review this section before you begin exercising.  
KNOWING THE BASICS  
IMPORTANT:  
If you are over 35 and have been inactive  
for several years, you should consult your  
physician, who may or may not recommend a  
graded exercise test.  
Physical fitness is most easily understood by  
examining its components, or "parts".  
There is widespread agreement that these  
five components comprise the basics of  
physical training:  
If you are just beginning your exercise program,  
your target heart rate range should be roughly at  
60% of your maximum heart rate. As you become  
more conditioned (or if you are already in good  
cardiovascular shape) you can increase your  
target heart rate to 70%-85% of your maximum  
heart rate. Remember, your target heart rate is  
only a guide.  
CARDIORESPIRATORY ENDURANCE – the ability  
to deliver oxygen and nutrients to tissues, and to  
remove wastes, over sustained periods of time.  
Using your New Balance 6.0u will improve this.  
MUSCULAR STRENGTH – the ability of a muscle to  
exert force for a brief period of time. Upper-body  
strength, for example, can be measured by various  
weight-lifting exercises.  
You should also consult your physician if you  
have the following:  
MUSCULAR ENDURANCE – the ability of a muscle,  
or a group of muscles, to sustain repeated contrac-  
tions or to continue applying force against a fixed  
object. Push ups are often used to test endurance  
of arm and shoulder muscles.  
• High blood pressure  
• High cholesterol  
• Asthma  
• Heart trouble  
FLEXIBILITY – the ability to move joints and use  
muscles through their full range of motion. The sit-  
and-reach test is a good measure of flexibility of  
the lower back and backs of the upper legs.  
• Family history of early stroke or  
heart attack deaths  
• Frequent dizzy spells  
• Extreme breathlessness after mild exertion  
• Arthritis or other bone problems  
BODY COMPOSITION – often considered a compo-  
nent of fitness. It refers to the makeup of the body  
in terms of lean mass (muscle, bone, vital tissue and  
organs) and fat mass. An optimal ratio of fat to lean  
mass is an indication of fitness, and the right types  
of exercises will help you decrease body fat and  
increase or maintain muscle mass. To help track  
your progress we have provided Workout Progress  
Charts on pages 21 and 22.  
• Severe muscular, ligament or  
tendon problems  
• Other known or suspected disease  
• If you experience any pain or tightness  
in your chest, an irregular heartbeat or  
shortness of breath, stop exercising  
immediately. Consult your physician  
before continuing.  
• Pregnant  
A COMPLETE EXERCISE PROGRAM  
• Balance Impairment  
How often, how long and how hard you exercise,  
and what kinds of exercises you do should be  
determined by what you are trying to accomplish.  
Your goals, your present fitness level, age, health,  
skills, interest and convenience are among the  
factors you should consider. For example, an  
athlete training for high-level competition would  
follow a different program than a person whose  
goals are good health and the ability to meet  
work and recreational needs.  
• Taking medications that affect heart rate  
Your exercise program should include something  
from each of the four basic fitness components  
14  
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described previously. Each workout should begin  
with a warm up and end with a cool down. As a  
general rule, space your workouts throughout the  
week and avoid consecutive days of hard  
exercise.  
a certain degree on your age, and is determined  
by measuring your heart rate in beats per minute.  
Refer to the “Measuring Your Heart Rate” section  
below and on page 16 for more information on  
how to determine and measure your heart rate.  
Here are the amounts of activity necessary for the  
average healthy person to maintain a minimum  
level of overall fitness. Included are some of the  
popular exercises for each category.  
You can do different types of aerobic activities, say  
walking one day, and use your New Balance 6.0u  
the next. Make sure you choose an activity that  
can be done regularly, and is enjoyable for you.  
The important thing to remember is not to skip too  
many days between workouts or fitness benefits will  
be lost. If you must lose a few days, gradually work  
back into your routine.  
WARM UP 5-10 minutes of exercise such as  
walking, slow jogging, knee lifts, arm circles or  
trunk rotations. Low intensity movements that  
simulate movements to be used in the activity  
can also be included in the warm up.  
WHEN TO EXERCISE  
MUSCULAR STRENGTH – a minimum of two, 20  
minute sessions per week that include exercises for  
all the major muscle groups. Lifting weights is the  
most effective way to increase strength.  
The hour just before the evening meal is a popular  
time for exercise. The late afternoon workout  
provides a welcome change of pace at the  
end of the work day and helps dissolve the day's  
worries and tensions.  
MUSCULAR ENDURANCE – at least three, 30 minute  
sessions each week that include exercises such as  
calisthenics, push ups, sit ups, pull ups, and weight  
training for all the major muscle groups.  
Another popular time to work out is early  
morning, before the work day begins. Advocates  
of the early start say it makes them more alert  
and energetic on the job.  
CARDIORESPIRATORY ENDURANCE – at least  
three, 20 minute workouts of continuous aerobic  
exercise each week. Working out on your New  
Balance 6.0u Upright Bike is a good way to obtain  
this aerobic activity. Other popular aerobic condi-  
tioning activities include brisk walking,  
jogging, swimming, cycling, rope jumping, rowing,  
cross-country skiing, and some continuous action  
games like racquetball and handball.  
Among the factors you should consider in  
developing your workout schedule are personal  
preference, job and family responsibilities,  
availability of exercise facilities and weather. It's  
important to schedule your workouts for a time  
when there is little chance that you will have to  
cancel or interrupt them because of other  
demands on your time.  
You should not exercise strenuously during  
extremely hot, humid weather or within two  
hours after eating. Heat and/or digestion both  
make heavy demands on the circulatory system,  
and in combination with exercise can be an  
over-taxing double load.  
FLEXIBILITY – 10-12 minutes of daily stretching  
exercises performed slowly, without a bouncing  
motion. This can be included after a warm up or  
during a cool down. Refer to pages 18 and 19  
for a list of total body stretches.  
COOL DOWN – a minimum of 5-10 minutes of  
slow walking or lower intensity elliptical exercise,  
combined with stretching.  
MEASURING YOUR HEART RATE  
(see chart on page 17)  
Heart rate is widely accepted as a good method  
for measuring intensity during running, swimming,  
cycling, and other aerobic activities. Exercise that  
doesn't raise your heart rate to a certain level and  
keep it there for 20 minutes won't contribute  
significantly to cardiovascular fitness.  
AEROBIC EXERCISE:  
HOW MUCH? HOW OFTEN?  
Experts recommend that you do some form of  
aerobic exercise at least three times a week for a  
minimum of 20 continuous minutes. Of course, if  
that is too much, start with a shorter time span and  
gradually build up to the minimum. Then gradually  
progress until you are able to work aerobically for  
20-40 minutes. If you want to lose weight, you may  
want to do your aerobic workout five times a week.  
The heart rate you should maintain is called your  
Target Heart Rate. There are several ways of arriving  
at this figure. One of the simplest is: maximum heart  
rate (220 - age) x 70%. Thus, the target heart rate for  
a 40 year-old would be 126. In this example for this  
It is important to exercise at an intensity vigorous  
enough to cause your heart rate and breathing to  
increase. How hard you should exercise depends to  
(continued on next page)  
15  
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40 year old to get a cardiovascular effect the  
individual would need to keep their heart rate  
at or above 126 beats per minute to get a  
cardiovascular effect. Note: Although 70% was  
used in this example, the heart rate range needed  
to achieve results falls between 60% and 85% of  
your maximum heart rate.  
CLOTHING  
All exercise clothing should be loose-fitting to  
permit freedom of movement, and should make  
the wearer feel comfortable and self-assured.  
Never wear rubberized or plastic clothing, such  
garments interfere with the evaporation of  
perspiration and can cause body temperature  
to rise to dangerous levels.  
If you are just beginning your exercise program,  
your target heart rate range should be roughly at  
60% of your maximum heart rate. As you become  
more conditioned (or if you are already in good  
cardiovascular shape) you can increase your  
target heart rate to 70%-85% of your maximum  
heart rate. Remember, your target heart rate is  
only a guide.  
We recommend wearing a workout shoe with a  
rubberized sole unless instructed otherwise.  
TIPS TO KEEP YOU GOING  
1) Adopt a specific plan and write it down.  
When checking heart rate during a workout, take  
your pulse within five seconds after interrupting  
exercise because it starts to go down once you  
stop moving. Count pulse for 10 seconds and  
multiply by six to get the per-minute rate.  
2) Keep setting realistic goals as you go along,  
and remind yourself of them often.  
3) Keep a log to record your progress and make  
sure to keep it up-to-date. See pages 21-24.  
4) Include weight and/or percent body fat  
measures in your log. Extra pounds can easily  
creep back.  
Remember, your New Balance 6.0u Upright Bike  
also comes with pulse sensors located on the  
handlebars.  
5) Upgrade your fitness program as you progress.  
Your New Balance 6.0u provides 12 different  
workout programs to keep your workouts  
challenging.  
When used properly, the unit pulse sensors  
can help you to determine your estimated  
heart rate. To do so:  
a) Push the start button on your computer.  
6) Enlist the support and company of your family  
b) Gently grab both metal pulse sensors on  
both handlebars. Wait 6 seconds.  
and friends.  
7) Update others on your successes.  
c) Your estimated heart rate range will be  
displayed on screen. Check the chart on the  
following page to see if you are within your  
range according to your age.  
8) Avoid injuries by pacing yourself and including  
a warm up and cool down period as part of  
every workout. See page 15.  
9) Reward yourself periodically for a job well done!  
When used properly, the heart rate pulse  
sensors and display monitor provide a  
reasonably accurate estimate of your  
actual heart rate. This estimate is not exact  
and persons with medical conditions and/or  
a specific need for accurate heart rate  
monitoring should not rely on the  
estimations provided.  
By using the chart on page 17 you can see where  
your heart rate falls in the minimum and maximum  
target zones.  
The above are guidelines, people with any  
medical limitations should discuss this formula with  
their physician.  
16  
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HEART RATE TARGET ZONE  
FOR CARDIOVASCULAR FITNESS  
TABLE 1  
200  
195  
190  
161  
133  
190  
180  
170  
185  
157  
129  
180  
153  
129  
175  
148  
170  
144  
119  
165  
136  
165  
160  
136  
112  
Heart  
160  
150  
140  
130  
120  
110  
100  
Rate  
(Beats/  
Min)  
155  
131  
108  
150  
145  
140  
Maximum  
Attainable  
Heart Rate  
140  
115  
127  
105  
123  
119  
129  
85%  
Target  
Zone  
101  
98  
70%  
Target  
Zone  
20 25 30 35 40 45 50 55 60 65 70 75 80  
AGE (YRS)  
TABLE 2  
Exercise  
Week  
Warm Up  
Period  
THR%  
Minutes  
Cool Down  
Period  
Total  
Time  
Sessions  
Per Wk.  
Total Time  
Per Wk.  
1 & 2  
3 & 4  
5 & 6  
7 & 8  
9 & 10  
11 & 12  
5 min  
5 min  
5 min  
5 min  
5 min  
5 min  
60-65% -8  
5 min  
5 min  
5 min  
5 min  
5 min  
5 min  
17 min  
20 min  
25 min  
30 min  
35 min  
35 min  
3
3
3
3
3
3
51 min  
60 min  
75 min  
90 min  
105 min  
105 min  
65-70% -10  
70-75% -15  
70-80% -20  
70-85% -25  
70-85% -25  
17  
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WARM UP & COOL DOWN STRETCHES  
Stretches can help improve flexibility and relieve the tightness in muscles  
that results from repetitive sport movements that require a limited range  
of motion. 10 to 12 minutes of daily stretching is recommended. This can  
be done when warming up or cooling down. When performing these  
stretches, your movements should be slow and smooth, with no bouncing  
or jerking. Move into the stretch until you feel a slight tension, not pain, in  
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and  
rhythmically. Be sure not to hold your breath. Remember that all stretches  
must be done for both sides of your body.  
1. Quadriceps Stretch  
Stand close to a wall, chair or other solid object. Use one hand  
to assist your balance. Bend the opposite knee and lift your heel  
towards your buttocks. Reach back and grasp the top of your  
foot with the same side hand. Keeping your inner thighs close  
together, slowly pull your foot towards your buttocks until you  
feel a gentle stretch in the front of your thigh.You do not have  
to touch your buttocks with your heel. Stop pulling when you  
feel the stretch. Keep your kneecap pointing straight down and  
keep your knees close together. (Do not let the lifted knee swing  
outward.)  
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.  
2. Calf and Achilles Stretch  
Stand approximately one arms length away from a wall or chair  
with your feet hip-width apart. Keeping your toes pointed for-  
ward, move one leg in close to the chair while extending the  
other leg behind you. Bending the leg closest to the chair and  
keeping the other leg straight, place your hands on the chair.  
Keep the heel of the back leg on the ground and move your  
hips forward. Slowly lean forward from the ankle, keeping your  
back leg straight until you feel a stretch in your calf muscles.  
Hold for 20 to 30 seconds. Repeat for the opposite leg.  
3. Overhead/Triceps Stretch  
Stand with your feet shoulder width apart and your knees slightly  
bent. Lift one arm overhead and bend your elbow, reaching  
down behind your head with your hand toward the opposite  
shoulder blade. Walk your fingertips down your back as far as  
you can. Hold this position. Reach up with your opposite hand  
and grasp your flexed elbow. Gently assist the stretch by pulling  
on the elbow.  
Hold for 20 to 30 seconds. Repeat for the opposite arm.  
18  
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4. Back Stretch  
Stand with your legs shoulder length apart and your knees  
slightly bent. Bend forward from your waist with your arms  
extending loosely in front of your body. Gently bend from the  
waist flexing your body as far forward as it will go.  
Hold for 20 to 30 seconds. Straighten up and repeat.  
5. Standing Hamstrings Stretch  
Stand with your legs hip-width apart. Extend one leg out in  
front of you and keep that foot flat against the ground. With  
your hands resting lightly on your thighs, bend your back leg  
and lean forward slightly from your hips until you feel a stretch  
in the back of your thigh. Be sure to lean forward from the hip  
joint rather than bending at your waist.  
Hold for 20 to 30 seconds. Repeat for the opposite leg.  
6. Buttocks, Hips and Abdominal Stretch  
Lay flat on your back with your hips relaxed against the floor.  
Bend one leg at the knee. Keeping both shoulders flat on the  
floor, gently grasp the bent knee with your hands and pull it over  
your body and towards the ground.You should feel a stretch in  
your hips, abdominals and lower back.  
Hold for 20 to 30 seconds and release. Repeat for opposite side.  
7. Inner Thigh Stretch  
Sit on the floor and bend your legs so that the soles of your feet  
are together. Place your elbows on your knees. Lean forward  
from the waist and press down lightly on the inside of your knees.  
You should feel a stretch in the muscles of your inside thigh.  
8. Arm Pullback  
Stand with your feet shoulder width apart and toes pointing  
forward and with your knees slightly bent. Let your arms hang  
relaxed on either side of your body. Expand your chest and pull  
your shoulders back. Bend your elbows slightly and clasp your  
hands behind your back. Slowly straighten your arms as you lift  
your hands upward. Raise your hands upward until you feel mild  
tension in your shoulder and chest region.  
Hold for 20 to 30 seconds. Lower your arms to their original  
position and bend your elbows. Release your hands and return  
them to your sides.  
19  
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CARE & STORAGE OF YOUR NEW BALANCE 6.0u  
Care Directions  
Storing Directions  
Your New Balance 6.0u Upright Bike has been  
Your bike is compact and portable. It can be easily  
carefully designed to require minimum maintenance. moved from place to place.  
However, we recommend the following to keep your  
• Unplug your unit.  
unit operating smoothly.  
• Stand in front of the bike and grasp the  
handlebars.  
• Unplug your unit when it is not in use.  
• Use your unit indoors only.  
• Pull back, tipping the machine towards you  
until it is resting on the front transportation  
wheels/front rollers.  
• Wipe all perspiration from your bike with a soft,  
clean cloth after each use to prevent an  
accumulation of sweat and dirt.  
• Wheel the bike to its new location and store  
in an upright position.  
• Clean your bike on a regular basis to prevent a  
build-up of dust. Use Windex or an alcohol  
based cleanser on a clean cloth. Do not use  
any abrasive cleaners and/or polish as these will  
damage the surface.  
• Store your equipment in a dry area away from  
children and high traffic areas.  
• Regularly check the tightness of nuts and bolts.  
20  
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WORKOUT PROGRESS CHARTS  
Use the charts below and on the following pages to  
keep track of your progress over time. Before writing  
on them, make as many copies as you think you’ll  
need. We suggest you keep these in a notebook.You  
will find it both informative and motivational to look  
back at what you’ve done, and this data will help you  
to chart future fitness goals as you progress. Every two  
weeks, measure yourself to rechart your progress.  
Measuring Sites  
Waist  
Abdomen  
Hips  
Thighs (L/R)  
Calves (L/R)  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
21  
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ADDITIONAL WORKOUT PROGRESS CHARTS  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
22  
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EXERCISE DATA CHARTS  
Update once a week  
Week  
Week  
# Of  
Total  
# Of  
Total  
(Date)  
(Date)  
Workouts  
Workout Time  
Workouts  
Workout Time  
___________ ___________ ___________  
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___________ ___________ ___________  
___________ ___________ ___________  
23  
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ADDITIONAL EXERCISE DATA CHARTS  
Update once a week  
Week  
Week  
# Of  
Total  
# Of  
Total  
(Date)  
(Date)  
Workouts  
Workout Time  
Workouts  
Workout Time  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
___________ ___________ ___________  
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___________ ___________ ___________  
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___________ ___________ ___________  
___________ ___________ ___________  
24  
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New Balance  
Fitness Equipment  
Dedication to Quality  
New Balance Fitness Equipment warrants this  
product to be free from all defects in material  
and workmanship when used according  
to the manufacturer’s instructions.  
See Limited Warranty Card for details.  
If you have any comments or questions contact our  
Customer Service Department, toll free at 1-800-292-5009,  
Monday through Friday, 9:00am to 5:00pm, EST.  
Please record the following information and keep for reference.  
Serial #: ______________________  
Date Of Purchase: ______________  
Save your sales receipt.  
(You may wish to staple it into this manual.)  
5/24/04  
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