Fitness Quest Home Gym 65r User Manual

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, 9:00 am to 5:00 pm, EST.

6.5r

Recumbent

Bike

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.)

OWNER’S MANUAL

FOR MAXIMUM EFFECTIVENESS

AND SAFETY, PLEASE READ THIS

OWNER’S MANUAL BEFORE USING YOUR

NEW BALANCE 6.5r RECUMBENT BIKE

12/1/04

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REPLACEMENT KITS

IMPORTANT SAFETY INSTRUCTIONS

IDLER PULLEY KIT – NB065-K1

KIT INCLUDES:

Read all instructions before using this machine

PART #

DESCRIPTION

M8 Washer

M8 Nylon Nut

Belt

M8 x 38mm Allen Bolt

Idler Bushing

Idler Pulley

QTY

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.

Spacer

1) Before starting this or any other exercise

8) After an exercise session, cool down with slow

CRANK KIT – NB065-K2

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.

walking and stretching.

KIT INCLUDES:

9) This machine should not be used by or near

PART #

DESCRIPTION

Crank

QTY

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.

50 & 52

Pulley w/Magnet

M6 Nut

Bearing Cup

Bearing

Slotted Bearing Nut

Notched Bearing Nut

Crank Washer

Crank Nut

11) If you are taking medication which may

affect your heart rate, a physician's advice

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 17-19 in this manual regarding heart

rate monitoring and how to determine your

appropriate 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 specific need for accurate heart rate

monitoring should not rely on the estimations

provided.

12) Use this machine only for its intended use as

described in this manual. Do not use attach-

ments not recommended by the manufacturer.

M6 x 10mm Hex Bolt

13) Only one person at a time should use this

SEAT CARRIAGE KIT – NB065-K3

KIT INCLUDES:

machine.

14) Do not put hands, feet, or any foreign objects on

PART #

DESCRIPTION

M8 Washer

QTY

or near this machine when in use by others.

19A

Seat Carriage Plug

Seat Carriage

Seat Carriage Bushing

Locking Arm Grip

Plug

15) Always use this machine on a level surface.

19A

16) Never operate the machine if the machine is not

3) Warm up before any exercise program by

doing 5-10 minutes of aerobic activity, followed

by stretching.

functioning properly.

17) Start exercise slowly and gradually increase the

amount of resistance.

Carriage Tube

4) Wear comfortable clothes that allow freedom of

M8 x 15mm Allen Bolt

Seat Carriage Slider Bushing

Seat Adjustment Knob

Seat Carriage Slider

Long Extension Pulse Wire

18) If the user experiences dizziness, nausea, chest

pain, or any other abnormal symptoms, stop

exercise at once and consult a physician

immediately.

movement and that are not tight or restricting.

5) Wear comfortable shoes made of good support

with non-slip soles.

6) Breathe naturally, never holding your breath

19) Use caution not to pinch fingers or hands in

during an exercise.

moving parts when using the unit.

7) Avoid over training.You should be able to carry

20) Risk of electrical shock. This unit is to be used

only indoors and in a dry location.

on a conversation while exercising.

REAR HANDLEBAR KIT – NB065-K4

KIT INCLUDES:

PART #

DESCRIPTION

M8 Washer

QTY

Rear Handlebar

M8 x 45mm Allen Bolt

M8 Nylon Nut

KEEP THESE INSTRUCTIONS

Pulse Sensor with Wire

Handlebar Pulse Wire

M3 x 11mm Phillips Screw

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EXERCISE DATA CHARTS

UNIT WARNING LABELS

Important: See below for placement of the following warning labels on your unit.

Update once a week

WARNING LABEL 2

WARNING LABEL 1

Week

# Of

Total

# Of

Total

(Date)

Workouts

Workout Time

Workouts

Workout Time

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 250 LBS.

REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.

WARNING LABEL 3

WARNING

RISK OF ELECTRICAL SHOCK. THIS UNIT

IS TO BE USED ONLY INDOORS

AND IN A DRY LOCATION.

SPECIFICATIONS & PARTS

Specifications:

Approximate:

Length: 53”

Width: 24”

Height: 38”

Back Rest

Computer

•

Product Weight:

Approx. 79 lbs.

Book Holder

•

Maximum User Weight:

Seat

Carriage

•

Front

Handlebar

•

300 lbs.

Pulse

Sensors

•

Rear

Handlebar

•

WARNING

LABEL 1

Seat

Cushion

•

Handlebar

Tube

Right Front

Cover

•

Carriage

Tube

•

Support

Tube

Right

Pedal

•

Locking

Arm

•

Left Rear Cover

Front Foot

Tube

•

Tube

Rear Foot

WARNING

LABEL 2

•

Cover

End Cap

Left Front

•

Pedal

Left

WARNING

LABEL 3

•

Roller

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INTRODUCTION

EXERCISE DATA CHARTS

Update once a week

CONGRATULATIONS ON PURCHASING

YOUR RECUMBENT BIKE

Week

# Of

Total

# Of

Total

(Date)

Workouts

Workout Time

Workouts

Workout Time

___________ ___________ ___________

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 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 Recumbent Bike.

Retain this manual for future reference.

COMMENTS OR QUESTIONS

ORDERING MISSING OR

DEFECTIVE PARTS

Dear Customer,

Congratulations on your purchase of your

Recumbent Bike.

When ordering parts, always provide the following

information:

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.

1) Name, Mailing Address and Telephone Number

2) Date of Purchase

3) Where Product was Purchased

Please write or call our Customer Service Specialists

at the address or phone number listed below, or

comments or questions you may have.

(Name of Retail Store, City)

4) Model Number (NBP01065-2)

5) Part Order Number and Description

New Balance Fitness Equipment – 6.5r

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

email: [email protected]

www.newbalancefitness.com

All details depicted in this Owner’s Manual, and of the

product itself, are subject to change without notice.

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WORKOUT PROGRESS CHARTS

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.

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

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

front

of unit

rear

of unit

main frame

assembly

yourself to rechart your progress.

seat

carriage

carriage tube

rear handlebar

with pulse sensors

handlebar

tube

back rest

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

front handlebar

front foot tube with rollers

seat

cushion

computer

rear foot tube with end caps

book holder

seat carriage

slider and

seat adjustment

knob

water bottle

with holder

AC adapter

L & R foot pedals & straps

Measuring Sites

Waist

Fastener Pack

Abdomen

Hips

multi hex tool

with phillips

screwdriver

M6 x 30mm phillips bolts

M6 x 15mm phillips bolts

M6 washers

Tools Required:

(included)

Multi Hex Tool with

Phillips Screwdriver

15mm

17mm

Thighs (L/R)

Calves (L/R)

13mm

6mm

allen wrench

Allen Wrench

Small Hex Tool

10mm

M6 hex nuts

small hex tool

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WORKOUT PROGRESS CHARTS

M8 acorn nuts

STEP 1 – Front Foot Tube Assembly

Use the charts below and on the following pages to

a) Remove (2) Carriage Bolts, (2) Washers and

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.

(2) Acorn Nuts from the Front Foot Tube.

M8 washers

b) Position Front Foot Tube (with rollers) in front of

Measuring Sites

Waist

Main Fame and align bolt holes, see Figure 1.

M8 x 60mm

carriage bolts

c) Attach Front Foot Tube with (2) Carriage

Bolts, (2) Washers and (2) Acorn Nuts that

were removed in Step 1a. Tighten bolts with

Multi Hex Tool provided.

Abdomen

Hips

Thighs (L/R)

Calves (L/R)

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

main

frame

front foot

tube

roller

Figure 1 - Install Front Foot Tube

main

frame

STEP 2 – Rear Foot Tube Assembly

acorn

nut

a) Remove (2) Carriage Bolts, (2) Washers and

Resting

Heart Rate

(2) Acorn Nuts from Rear Foot Tube.

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

b) Position Rear Foot Tube (with End Caps)

behind Main Fame and align bolt holes,

see Figure 2.

washer

c) Attach Rear Foot Tube with (2) Carriage

Bolts, (2) Washers and (2) Acorn Nuts that

were removed in Step 2a. Hand tighten.

M8 acorn

nut

rear foot

tube

M8 washer

M8 x 60mm

carriage bolts

end cap

Figure 2 - Install Rear Foot Tube

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CARE & STORAGE OF YOUR RECUMBENT BIKE

STEP 3 – Seat Carriage Assembly

Caring For Your Unit

Storing Directions

Your bike is portable. If you need to change the

location of your unit, please follow the steps below.

a) Remove (1) Allen Bolt and (1) Washer from underside of Carriage Tube, see Figure 3.

b) Position Seat Carriage in front of Carriage Tube with the (1) bolt hole facing down.

Your Recumbent Bike has been carefully

designed to require minimum maintenance.

However, we recommend the following to

keep your unit operating smoothly.

c) Raise Locking Arm, slide Carriage Tube into Seat Carriage and push Locking Arm

down to hold Carriage Tube in place.

• Unplug the unit.

d) Remove (3) Allen Bolts and (3) Washers from Main Frame.

• Stand at the rear of the bike and grasp the

rear handlebar.

• Unplug the unit.

e) Plug Pulse Wire from Main Frame into Long Extension Pulse Wire from Carriage Tube

and remove twist tie, see Figure 3.

• Use your unit indoors only.

• Lift up using your legs – not your back, tipping

the machine forward until it is resting on the

front transportation wheels/front rollers.

f) Slide Carriage Tube over Main Frame, align bolt holes and fasten using (3) Allen Bolts

and (3) Washers removed in Step 3d, tighten bolts. Note: DO NOT Pinch Wires.

• Wipe all perspiration from your unit with a

soft, clean cloth after each use to prevent

an accumulation of sweat and dirt.

g) Attach Carriage Tube to Support Tube with (1) Allen Bolt and (1) Washer removed in

• Wheel the bike to its new location and carefully

lower the unit back down to the floor.

Step 3a and tighten.

• Clean your unit 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.

h) Tighten the Rear Foot Tube bolts, installed in Step 2c, with Multi Hex Tool provided.

M8 x 15mm

allen

seat

carriage

• Store your equipment in a dry area away

from children and high traffic areas.

bolts

long extension

pulse wire

• Regularly check the tightness of nuts

and bolts.

carriage

tube

M8 washers

pulse

wire

main

frame

locking arm

support

tube

M8 washer

M8 x 15mm

allen bolt

Figure 3 - Install Seat Carriage

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seat

carriage

4. Back Stretch

seat

cushion

STEP 4 – Seat Cushion and Back Rest Installation

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.

a) Position Seat Cushion over lower Seat Carriage

with narrow side pointing forward and align bolt

holes. Secure with (4) Phillips Bolts and (4) Washers

M6 washer

M6 x 15mm

and tighten, see Figure 4a.

Hold for 20 to 30 seconds. Straighten up and repeat.

phillips bolts

b) Place Back Rest upside down on a flat surface,

see Figure 4b.

c) Position Seat Carriage Slider on Back Rest, as shown

in Figure 4b, with Seat Adjustment Knob facing away

from Back Rest and Seat Carriage Bushing towards

top of Back Rest. Attach using (4) Phillips Bolts,

(4) Washers and (4) Hex Nuts. Tighten bolts.

M6 washer

5. Standing Hamstrings Stretch

washers

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.

M6 x 15mm

phillips bolts

d) Pull Seat Adjustment Knob out and slide Back Rest

onto Seat Carriage. Note: Slide the side opposite

of the Seat Carriage Bushing on first. Release

Seat Adjustment Knob and continue to slide Back

Rest Down until it clicks into an adjustment hole.

Turn knob to lock into place, see Figure 4c.

Figure 4a - Install Seat

Hold for 20 to 30 seconds. Repeat for the opposite leg.

back

rest

seat

carriage

bushing

M6 x 30mm

top of back rest

phillips bolt

6. Buttocks, Hips and Abdominal Stretch

seat carriage bushing

goes towards top of seat

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.

M6 x 30mm

phillips bolt

seat

cushion

seat

adjustment

knob

seat adjustment knob

seat carriage slider

Hold for 20 to 30 seconds and release. Repeat for opposite side.

seat

carriage

M6 x 30mm phillips bolt

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.

Figure 4c - Install Back Rest

Figure 4b - Install Seat Carriage Slider

seat carriage

notch

pulse

sensor

STEP 5 – Rear Handlebar Assembly

8. Arm Pullback

rear

a) Remove (2) Allen Bolts, (2) Washers and (2) Nylon

handlebar

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.

Nuts from Rear Handlebar with Pulse Sensors.

b) Place Rear Handlebar into notch in Seat

Carriage with Handlebar pointing forward

and Pulse Sensors facing up, see Figure 5.

M8 nylon

nuts

M8 washers

c) Secure Rear Handlebar with (2) Allen Bolts,

(2) Washers and (2) Nylon Nuts removed in

Step 5a. Tighten Bolts with Allen Wrench

provided.

handlebar

pulse wires

M8 x 45mm

allen

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.

bolts

Figure 5 - Install Rear Handlebar

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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 to12 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.

STEP 6 – Handlebar Tube Assembly

handlebar

tube

a) Remove (4) Allen Bolts and (4) Washers from

Main Frame.

handlebar

tube wires (4)

b) Connect Main Frame wires to wires in

Handlebar Tube and carefully tuck wires

into Main Frame while sliding Handlebar

Tube onto Main Frame, see Figure 6.

M8 x 15mm

allen bolts

M8 x 15mm

allen bolt

washer

c) Re-install the (4) Allen Bolts and (4) Washers

that were removed in Step 6a and tighten

with Multi Hex Tool.

M8 washers

1. Quadriceps Stretch

main

frame

M8 x 15mm

allen bolt

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.)

main frame

wires (4)

Figure 6 - Install Handlebar Tube

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

STEP 7 – Foot Pedal Assembly

left

strap

crank

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.

The Foot Pedals, Pedal Shafts and Pedal Straps are

marked “R” for Right or “L” for Left.

a) Insert Pedal Shaft of Left Foot Pedal into threaded

left foot

pedal

hole in Left Crank, see Figure 7.

b) Turn Pedal Shaft by hand counter-clockwise until

snug. Note: DO NOT turn the Pedal Shaft clock-

wise, doing so will strip the threads. Tighten shaft

with Multi Hex Tool provided.

“L” & “R”

Hold for 20 to 30 seconds. Repeat for the opposite leg.

markings are

located on the

ends of the

left side shown

looking from the

back of the unit.

pedal shaft.

c) Insert Pedal Shaft of Right Foot Pedal into threaded

hole in Right Crank.

3. Overhead/Triceps Stretch

d) Turn Pedal Shaft by hand clockwise until snug.

Figure 7 - Install Foot Pedals

Tighten with Multi Hex Tool provided.

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.

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HEART RATE TARGET ZONE

FOR CARDIOVASCULAR FITNESS

STEP 8 – Front Handlebar

Installation

M8 washers

M8 nylon nuts

TABLE 1

a) Remove (2) Allen Bolts, (2) Washers and

M8 x 60mm

allen bolts

(2) Nylon Nuts from Front Handlebar.

200

b) Align bolt holes in Front Handlebar with

195

holes in Handlebar Tube, see Figure 8.

190

161

133

190

180

170

front handlebar

handlebar tube

c) Re-install (2) Allen Bolts, (2) Washers and

(2) Nylon Nuts that were removed in step

8a and tighten.

185

157

129

180

153

129

175

148

170

144

119

Figure 8 - Install Front Handlebar

165

136

165

160

136

112

Heart

160

150

140

130

120

110

100

Rate

(Beats/

Min)

155

131

108

150

battery

door

four "C" batteries

145

140

Maximum

Attainable

Heart Rate

STEP 9 – Computer Installation

140

115

a) Remove battery door from back of

Computer, insert (4) “C” batteries

and replace the battery door.

back of

computer

127

105

123

119

129

85%

Target

Zone

Note: DO NOT use rechargeable

batteries, doing so will cause a

short and destroy the computer.

book holder

computer

Back

View

handlebar

tube

b) Remove (4) Phillips Bolts from back

of Computer.

101

70%

Target

Zone

c) Connect Computer Wires and

Handlebar Tube Wires together and carefully tuck

wires into Handlebar Tube, see Figure 9c.

20 25 30 35 40 45 50 55 60 65 70 75 80

Front

View

d) Mount Computer to Handlebar Tube using the

AGE (YRS)

(4) Phillips Bolts removed in Step 9b and tighten.

connectors

e) Book Holder can be attached to the front of the

handlebar

tube

Computer at any time.

Figure 9 - Install Computer

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

60-65% -8

65-70% -10

70-75% -15

70-80% -20

70-85% -25

5 min

17 min

20 min

25 min

30 min

35 min

51 min

60 min

75 min

90 min

105 min

STEP 10 – AC Adapter

main

frame

a) Plug Adapter into receptacle

locate in the Main Frame near

the Front Foot Tube, see Figure 10.

front foot

tube

b) Insert Adapter plug into outlet

in wall.

Figure 10 - AC Adapter

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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

GETTING STARTED

All exercise clothing should be loose-fitting to

permit freedom of movement, and should make

the wearer feel comfortable and self-assured.

Once your Recumbent 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.

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.

Correct Workout Position

When exercising, keep your back straight and your head in a neutral position to minimize neck and upper

back strain. When pedaling do not lock out your knees, at the bottom of the pedaling motion there should

be a slight bend in the knee. Always try to pedal the bike with a smooth and rhythmic motion.

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.

USING YOUR RECUMBENT BIKE

3) Keep a log to record your progress and make

sure to keep it up-to-date. See pages 23-26.

Remember, your bike also comes with pulse sensors

located on the Rear Handlebar.

4) Include weight and/or percent body fat

measures in your log. Extra pounds can

easily creep back.

WARNING

When used properly, the unit pulse sensors

can help you to determine your estimated

heart rate. To do so:

RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED

ONLY INDOORS AND IN A DRY LOCATION.

5) Upgrade your fitness program as you progress.

Your bike provides 12 different workout

programs to keep your workouts challenging.

a) Push the START button on your computer.

Your recumbent bike 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 transport wheels make the unit mobile and easy to use.

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 17.

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.

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.

DUAL SIDED PEDAL

Top Side of Pedal

Bottom Side of Pedal

The bike has a dual sided pedal. The

top 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.

By using the chart on page 19 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.

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.

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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 18 for more information on

how to determine and measure your heart rate.

USING THE PULSE FUNCTION ON THE REAR HANDLEBAR

The pulse window on your computer works in conjunction with the pulse sensors found

on the rear handlebar. 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.

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 bike 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.

2) Look at your pulse window. The small heart

will begin to blink.

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.

3) Your estimated heart rate will appear in the

pulse

sensors

window approximately 6 seconds after you

grasp the pulse sensors.

4) Refer to the Target Heart Rate Zone Chart

found on page 19 of this manual. For additional

information about the importance of working

within certain heart rate ranges, see pages

17 and 18 – Measuring Your Heart Rate.

WHEN TO EXERCISE

rear

handlebar

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.

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.

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 bike is a

good way to obtain this aerobic activity. Other

popular aerobic conditioning activities include

brisk walking, jogging, swimming, elliptical exercise,

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 20 and 21

for a list of total body stretches.

COOL DOWN – a minimum of 5 -10 minutes of

slow walking or lower intensity cycling, combined

with stretching.

MEASURING YOUR HEART RATE

(see chart on page 19)

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

40 year old to get a cardiovascular effect the

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

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EXERCISE GUIDELINES

OPERATING THE COMPUTER

IMPORTANT

Please review this section before you begin exercising.

WARNING

The batteries must be installed as instructed

on page 10. 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.

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:

WARNING

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.

Do not plug AC Adapter into wall until

Computer is completely assembled.

CARDIORESPIRATORY ENDURANCE – the ability

to deliver oxygen and nutrients to tissues, and to

remove wastes, over sustained periods of time.

Using your bike 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.

Introduction

Your unit is equipped with a programmable

Computer to help you track your progress and

motivate you to reach your fitness goals.

You should also consult your physician if you

have the following:

on your Computer is based on realistic expecta-

tions; however, your Computer is not individually

programmable for all necessary variables to

accurately monitor actual calories burned.

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

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 Computer 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.

• 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

AGE: Your Computer is age-programmable from

10 to 99 years when you choose Program 11 or

Program 12.

• Frequent dizzy spells

Functions and Features

• Extreme breathlessness after mild exertion

• Arthritis or other bone problems

BODY COMPOSITION – often considered a com-

ponent 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 23 and 24.

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.

• Severe muscular, ligament or

tendon problems

The age function is only adaptable to Program 11

or Program 12.

• Other known or suspected disease

If you do not set an age, this function will always

default to age 25.

• 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.

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 rear handlebar

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.

A COMPLETE EXERCISE PROGRAM

• Pregnant

• 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

SPEED: Displays your workout speed in miles

When used properly, the heart rate pulse

sensors and display monitor provide a

per hour.

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.

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.

Your exercise program should include something

from each of the four basic fitness components

CALORIES (approximate): Your Computer will

estimate the cumulative calories burned at any

given time during your workout. Calorie expenditure

(continued on next page)

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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 Computer 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.

LCD Workout Graphics

PROGRAM 1

PROGRAM 5

FAT BLASTER INCLINE

PROGRAM 9

PEAKS AND VALLEYS

MANUAL

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.

PROGRAM 2

PROGRAM 6

SUPER SLOW INCLINE

PROGRAM 10

ROLLING HILLS

OVER THE HILL

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.

PROGRAM 3

PROGRAM 7

PROGRAM 11

60% OF TARGET HEART RATE

LCD Workout Graphics

estimations provided.

SHAPE UP VALLEY

RANDOM ENERGY

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.

PROGRAM 4

PROGRAM 8

PROGRAM 12

Programs 1-10:

See LCD Workout Graphics on next page.

CARDIO PLATEAU

CARDIO PLATEAU 2

85% OF TARGET HEART RATE

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 button

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 to set TIME.

If you want the TIME to count up from zero, press

ENTER to move to the next step.

LCD Contrast Calibration

STEP 1 – Press START key for two seconds to clear

out previous program.

The contrast of the screen can be adjusted by the following steps:

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.)

• 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.

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.

• 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.

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.

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