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USER`S MANUAL - FitnessRepairParts.com

1. OO O O OO O O OO O O O Q 000 OO OO OO oo OOOO 0000 0000 Oo O o o 0o OOO Oo OOO O OOO O L OOOOOOO 0000000 oOo0o000000 0000000000000000 OoOoOoOo00000000000000000000000000 OO0000000000000000000000000000 000000000000000000000000000000 WM Read and follow all instructions and warnings Obtain proper instruction prior to using this equipment Failure to use appro AWARNING gs Prope pr ig this equipi ppt priate caution could result in serious injury Stop if you feel faint dizzy or short of breath Never allow children on or around this equipment Obtain a medical exam before beginning an exercise program Keep clothing fingers feet and hair away from moving parts and contact points Max user weight fr this machine is 350 lbs C 29 OOO OOO OOO OOO ooo OO OO OO OO oo Main Display D RESISTANCE Drace TIME D DISTANCE D CALORIES D HEART RATE D sPEED ee 7H 101 tt LIE Lg ICI mg 1 D watts D MAX D RPM QUICKTOUCH RESISTANCE 4 5 6 i gt 10 J QUICKTOUCH PROGRAMS MANUAL o RANDOM o PULSE o INTERVAL Oo o PLATEAU e FOOTHILLS Oo PEAKS ALL TERRAIN Warp emel lam La LSD e ava Quick Start 1 Begin Pedating egin Pedaling 2 Press STAI m 1 Begin Pe RT 2 Sele t Resistance ENTER T Use ler onscreen info Program
2. Increased strength and health of bones Higher levels of energy for greater productivity during the day Healthy stress relief from a pressure packed day Greater intellectual capacity and productivity 6 Get FIT with FreeMotion Effective aerobic exercise has three major parts frequency intensity and time The acronym FIT may help you to remember these three parts F F stands for the frequency of your work outs Three to five workouts per week are recommended Exercise at least four times a week for weight loss P refers to the intensity of your workout Check your heart rate at least twice during your aerobic exercise session once during the session and once again at the end Maintain a workout intensity level within your Target Heart Rate Zone You can measure your heart rate using the handgrip pulse sensor or the method described below 1 Lower your wrist below your heart level This will make your heart rate stronger and easier to feel 2 Using the index and middle finger tips of your right hand touch your left wrist one fourth inch from your wrist joint at the base of your thumb 3 Apply minimal pressure with both fingers let the beat come to your fingers If you can t find your pulse use the opposite wrist and hand 25 T T is for the time or duration of your work out Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity Those in average
3. Age Health Fitness Advanced Beginner Optimal train Sports athletic low intensity ing aerobic or conditioning long duration cardiovascular interval training fat burning 23 WEIGHT LOSS TIPS At least four 30 minute workouts per week along with a reduced calorie diet are recommended if you are trying to lose weight However be sure to stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout Good posture is the key to safe comfortable workouts Keep your chin up and your head facing forward Align your head and shoulders with your hips Avoid leaning forward Keep your back straight E Warm up before you begin A warm up routine prepares your body and mind for vigorous exercise It also helps provide insur ance against injury and soreness Warm up with two to five minutes of slow exercise at minimal in tensity 5 Stretch after your warm up A pliable well stretched muscle is less suscepti ble to injury Perform the recommended stretches on a smooth flat surface The correct form for several stretches is described below see the drawings at the right Be sure to move slowly as you stretch never bounce 1 Toe Touch Stretch Sit with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repe
4. Do not dispose of the packing materials until assembly is completed 1 While a second person holds the Console 5 near the Upright 4 insert the console wires downward through the Upright Avoid pinching the console Attach the bottom of the Console 5 to the Upright wires during 4 with four Console Mating Screws 57 Be care this step ful to avoid pinching the console wires Console Wires 2 Attach the back of the Console 5 to the Upright 4 with two Console Mating Screws 57 3 While a second person holds the Upright 4 near the Frame 1 connect the console wires to the matching connectors on the frame wires Console Wires 4 Attach the Upright 4 to the Frame 1 with four Upright Screws 56 Tighten one Upright Screw then tighten the screw opposite the one tightened Tighten all four Screws in this way Be careful to avoid pinching the wires Avoid pinching the wires during this step 5 Attach the Seat Frame 8 to the Seat Carriage 7 with six Seat Assembly Screws 77 HOW TO SET UP THE RECUMBENT BIKE HOW TO MOVE AND LEVEL THE RECUMBENT BIKE Before moving the recumbent bike make sure that the power cord is unplugged Note If a CATV cable is connected to the recumbent bike it may be necessary to disconnect the cable if the recumbent bike will be moved far Due to the size and weight of the recumbent bike moving it requires two persons While one person lifts the indica
5. Start FEATURES OF THE CONSOLE the pedals to keep your heart rate near a target level during your workouts Note The PULSE programs re The Basic console offers an impressive array of quire the use of a Polar compatible chest pulse sensor features designed to help you get the greatest benefits not included from your exercise on the bike When the QUICK START mode is selected the resistance of the pedals Before using the bike please read OVERVIEW OF can be changed with the touch of a button As you ex THE CONSOLE on pages 10 to 12 To use the ercise the console will provide continuous exercise QUICK START mode of the console follow the steps feedback You can even measure your heart rate using beginning on page 13 To use the MANUAL the built in pulse sensor program see page 13 To use the RANDOM pro gram see page 15 To use a PULSE program see In addition the console offers a wide selection of work page 16 To use the INTERVAL program see page out programs Each program automatically controls the 17 To use the PLATEAU program see page 18 To resistance of the pedals as it guides you through an ef use the FOOTHILLS PEAKS or ALL TERRAIN pro fective workout The console also offers two PULSE gram see page 19 To use the maintenance mode programs that automatically adjust the resistance of see page 20 OVERVIEW OF THE CONSOLE For your benefit please read all of the instructions on pages 10 to 12 before
6. moment Next the words CONSTANT MODE will appear in the main display If you plan to use the CON STANT PULSE program press the ENTER but ton If you plan to use the VARIABLE PULSE pro gram press the or button beside the ENTER button so that the words VARIABLE MODE ap pear in the main display then press the ENTER button E Enter your age See step 3 on page 14 E Enter your weight See step 4 on page 14 6 Enter a maximum heart rate setting Next the words PCT MAX RATE and the maxi mum heart rate setting of the program will appear in the main display The maximum heart rate set ting represents a percentage of your estimated maximum heart rate Note Your maximum heart rate is estimated by subtracting your age from 220 For example if you are 30 years old your estimated maximum heart rate is 190 beats per minute 220 30 190 Therefore if you are 30 years old a target heart rate setting of 5096 is equal to 95 beats per minute 5096 of 190 is 95 If you wish to change the maximum heart rate set ting press the and buttons beside the ENTER button When the desired maximum heart rate setting is shown press the ENTER button Enter a program time See step 5 on page 14 8 Begin exercising During PULSE programs the ma trix will display a heartbeat graphic Each time a heart beat is detected an additional peak will appear in the matrix OO0Oo0oooooooo0oo0o0000q
7. page 10 17 HOW TO USE THE INTERVAL PROGRAM The INTERVAL program will automatically change the resistance of the pedals to simulate a series of hills as it guides you through an effective interval training workout Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 2 Select the INTERVAL program To select the INTERVAL program press the IN TERVAL button The indicator on the button will light and the word INTERVAL will appear in the main display for a moment 3 Enter your age See step 3 on page 14 4 Enter your weight See step 4 on page 14 5 Enter a program time See step 5 on page 14 6 Enter a maximum resistance setting See step 6 on page 15 7 Enter the desired number of hills for the program Next the words NUMBER HILLS and the num ber of hills that the program will simulate will ap pear in the main display If you wish to change the number of hills press the and buttons beside the ENTER button When the desired number of hills is shown press the ENTER button 8 Begin exercising See step 7 on page 15 Follow your progress with the main display See THE MAIN DISPLAY on page 11 40 Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the console will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 18 HOW TO US
8. physical condition should exercise for 20 to 30 minutes Highly fit people or people who want to lose weight should exercise for 30 to 60 minutes The key is to maintain your target heart rate for the duration of the workout period Remember to take it slowly Fitness is a lifelong commitment If you can t go the full 20 minutes from the start which is common try to exercise for five minutes at a time a couple of times a day Recent research indicates that several short workouts in one day can also provide fitness benefits Gradually your stamina will increase and it will become easier to exercise for longer periods of time Cool down after aerobic exercise Keep moving It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated This helps the blood flow from your extremities back to your heart Keep your legs moving on the recumbent bike at a slower pace for at least five minutes fol lowing the aerobic phase Stretch again at the end of your exercise session Stretching after exercise reduces muscle sore ness See step 5 on page 24 Participate in strength training Balanced fitness including both strength training and aerobic exercise can do more to ensure a happy life than just about anything else known to medical science today Kenneth Cooper M D M P H founder of The Cooper Institute For Aerobic Research Dallas Texas A strength training pr
9. you use the bike HOW TO ACTIVATE THE CONSOLE If the bike has a Basic console it can be used with or without a power cord To purchase and use a power cord see HOW TO CONNECT THE POWER CORD on page 7 To use the bike without a power cord sim ply begin pedaling at a cadence of about 25 revolu tions per minute RPM or faster The main display will light the indicators on the QUICKTOUCH PRO GRAMS buttons will begin to flash a tone will sound and the words PLEASE SELECT A PROGRAM TO BEGIN will scroll across the main display While you pedal power will be supplied by a generator remem ber to continue pedaling while using the bike If the bike has a Workout TV console the power cord must be used for the TV to be operated See HOW TO CONNECT THE POWER CORD on page 7 When the power cord is plugged in the main display will light the indicators on the QUICKTOUCH PRO GRAMS buttons will begin to flash a tone will sound and the words PLEASE SELECT A PROGRAM TO BEGIN will scroll across the main display HOW TO TURN OFF THE CONSOLE If the power cord is not being used and if the ped als are not moved for a short period of time the con sole will automatically turn off If the power cord is being used and if the pedals are not moved for a short period of time the words PLEASE SELECT A PROGRAM TO BEGIN will Scroll across the main display Unplug the power cord when the bike is not in use THE BUTTONS The CLEAR b
10. CE AND TROUBLESHOOTING If you have questions about maintenance or troubleshooting see HOW TO CONTACT CUSTOMER CARE on page 2 Regularly inspect and properly tighten all external parts of the recumbent bike To clean the recumbent bike apply a small amount of mild multi purpose cleaner to a 100 percent cotton cloth and wipe the console screens and external surfaces Do not spray cleaner directly onto the recumbent bike or use ammonia or acid based cleaners LEVELING THE RECUMBENT BIKE If the recumbent bike rocks slightly during use see HOW TO MOVE AND LEVEL THE RECUMBENT BIKE on page 7 SEAT ADJUSTMENT To adjust the position of the seat see HOW TO ADJUST THE SEAT on page 7 SELECTING A SYSTEM OF MEASUREMENT The console can display data using the standard system miles and pounds or the metric system kilometers and kilograms To change the system of measurement see step 4 on page 20 PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly see THE PULSE SENSOR on page 12 TV TROUBLESHOOTING If the TV in the Workout TV console does not function properly make sure that the included power cord is fully in serted see HOW TO CONNECT THE POWER CORD on page 7 The power cord must be used for the TV to be operated If the TV picture is fuzzy make sure that the correct connection setting is selected see the user s manual in cluded with the Workout TV console In addition make sure that the CATV cab
11. E THE PLATEAU PROGRAM During the PLATEAU program the resistance of the pedals will gradually increase remain constant for sev eral segments and then gradually decrease Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 E Select the PLATEAU program To select the PLATEAU program press the PLATEAU button The indicator on the button will light and the word PLATEAU will appear in the main display for a moment E Enter your age See step 3 on page 14 E Enter your weight See step 4 on page 14 E Enter a maximum resistance setting See step 6 on page 15 3 Enter a program time See step 5 on page 14 Begin exercising See step 7 on page 15 8 Follow your progress with the main display See THE MAIN DISPLAY on page 11 9 Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the console will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 HOW TO USE THE FOOTHILLS PEAKS AND ALL TERRAIN PROGRAMS During the FOOTHILLS program the resistance of the pedals will gradually increase and then gradually de crease The number of times that the resistance will in crease and decrease will depend on the maximum re sistance setting and the intensity level that you select During the PEAKS program the resistance of the ped als will increase and then decrease The
12. age 11 10 Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the console will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 HOW TO USE THE MAINTENANCE MODE The console features a maintenance mode that allows you to access information and to view and change de fault settings Follow the steps below to use the main tenance mode Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 Hold down the CLEAR button and the ENTER button simultaneously for a few seconds to select the maintenance mode When the maintenance mode is selected the words MAINTENANCE MODE will appear in the main display for a moment View the total number of hours that the bike has been used When the words MAINTENANCE MODE disap pear the main display will show the total number of hours that the bike has been used Press the ENTER button and view the total distance pedaled on the bike When the button is pressed the main display will show the total distance pedaled on the bike Press the ENTER button again and set a maximum program time for the programs The maximum program time for the programs can be from 10 minutes to 90 minutes To change the maximum program time press the and but tons beside the ENTER button 20 Press the ENTER button again and select a langua
13. and buttons or the QUICK TOUCH RESISTANCE buttons However when the current segment ends the resistance will au tomatically change if a different resistance setting is programmed for the next segment Note The program ends with a two minute cool down period During this period the resistance level cannot be changed 8 Follow your progress with the main display See THE MAIN DISPLAY on page 11 9 Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the console will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 HOW TO USE THE PULSE PROGRAMS The CONSTANT PULSE program will automatically control the resistance of the pedals to keep your heart rate near a target level during your workout The VARIABLE PULSE program will automatically control the resistance of the pedals to keep your heart rate within a target range during your workout Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a PULSE program See the instructions included with the chest pulse sensor Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 E Select one of the PULSE programs To select a PULSE program first press the PULSE button The indicator on the button will light and the word PULSE will appear in the main display for a
14. at 3 times Stretches Hamstrings back of knees and back 2 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 to 30 seconds then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 24 3 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 4 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times Stretches Quadriceps and hip muscles 5 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 to 30 seconds then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles BENEFITS OF AEROBIC EXERCISE Effective weight loss and management Added protection from heart disease
15. e receiver VCR or DVD player can also be connected to the bike Connect a CATV cable from the coaxial output on your equipment usually labeled TV OUT or RF OUT to the cable jack Z Note Audio video equipment without coaxial outputs some satellite A d receivers and DVD players will require an RF modulator to operate with the bike RF modulators and external CATV cables are not available from FreeMotion Fitness but are available at electronics stores See the owner s manual included with the equipment you wish to connect to see whether an RF modulator is needed HOW TO UPGRADE THE CONSOLE Your bike has been pre configured to operate with a Basic console and a Workout TV console see the drawings below To learn about the features of the Basic console see page 9 To learn about the features of the Workout TV console see the user s manual included with the Workout TV console To upgrade your console and expand the capabilities of your bike whenever you choose see HOW TO CONTACT CUSTOMER CARE on page 2 Basic Console Workout TV Console 09000000 immi 0000 o e o O e 6000000000000000 6000000000000000 3 en opea HOW TO USE THE BASIC CONSOLE HEART RATE gt
16. ecially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using FreeMotion Fitness assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS BEFORE YOU BEGIN Congratulations for selecting the revolutionary FREEMOTION recumbent bike The recumbent bike offers an impressive array of features to make your workouts more effective and enjoyable For your benefit read this manual carefully before using the FREEMOTION recumbent bike If you have questions after reading this manual see HOW TO CONTACT CUSTOMER CARE on page 2 To help us assist you please note your product model number and serial number before contacting us The model number and serial number can be found on a decal at tached to the recumbent bike see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Keep hands and fingers clear of this area Handlebar Water Bottle Holder Wheel RIGHT SIDE Handgrip Pulse Sensor Seat Adjustment Handle REAR Leveling Foot Accessory Tray No water bottle is included HOW TO ASSEMBLE THE RECUMBENT BIKE Assembly requires two persons Set the recumbent bike in a cleared area and remove all packing materials
17. escribed 10 Do not modify the power cord or use an in this manual adapter to connect the power cord to an im proper receptacle Keep the power cord away 3 Do not operate the recumbent bike until it is from heated surfaces Do not use an extension properly assembled see HOW TO ASSEMBLE cord THE RECUMBENT BIKE on page 5 11 Keep your back straight when using the re 4 Keep the recumbent bike indoors away from cumbent bike do not arch your back moisture and dust Do not place the recum bent bike in a garage or covered patio or near 12 If you feel pain or dizziness while exercising water stop immediately and cool down 5 Place the recumbent bike on a level surface 13 The pulse sensor is not a medical device To protect the floor or carpet from damage Various factors including the user s move place a mat beneath the recumbent bike ment may affect the accuracy of heart rate readings The pulse sensor is intended only 6 Regularly inspect and tighten all parts of the as an exercise aid in determining heart rate recumbent bike trends in general 7 Keep children under the age of 12 and pets 14 The warning decal shown on page 4 has been placed on the recumbent bike If the decal is missing or illegible please see HOW TO CON TACT CUSTOMER CARE on page 2 and order a free replacement decal Apply the decal in the location shown A WARN l NG Before beginning this or any exercise program consult your physician This is esp
18. eveling Foot Battery 8 Wire Harness Jack Crank Screw Cam Bumper Carriage Spacer Roll Pin Wheel Screw Generator Screw Upright Screw Console Mating Screw Carriage Socket Screw Bottle Holder Screw Standoff Plug Screw Ground Screw 10 Screw Seat Rail Screw Short Stabilizer Screw Power Board Bracket Keyhole Standoff Power Board Screw Crank Screw Pulse Grip Screw Key No Qty 71 72 73 74 75 76 77 78 79 80 81 PNAAWANDAAAHAMBDADFANA dk db db db db db db db db db db dt 1 Description Seat Screw Tray Screw Seat Back Screw 10 Screw Rail Cover Screw Carriage Cap Screw Seat Assembly Screw Wheel Screw Carriage Stop Screw 3 8 Flat Washer 10 Flat Washer Ground Washer Carriage Wheel Nut Wheel Nut Flange Nut Set Screw Ground Wire LCB Power Cord Stabilizer Plate User s Manual ECA Audio Jack Assembly Upper TV Cable Upper Battery Harness Pulse Upper Wire Pulse Middle Wire Pulse Wire Harness Pulse Coil Wire Pulse Seat Wire Upper Ground Wire Upper Controller Wire Upper DC Harness Electromagnet Wire Generator Coil Wire Note indicates a non illustrated part Specifications are subject to change without notice If replacement parts are needed or if parts are missing or damaged see HOW TO CONTACT CUSTOMER CARE on page 2 27 R0207A EXPLODED DRAWING A 28 R0207A EXPLODED DRAWING B 29 FREEMOTION FITNESS FreeMotion Fitness Inc e 1096 Elkton D
19. f You may want to begin your fitness routine with three or four short 5 or 10 minute workouts in a day Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone The Fitness evel usually lasts 12 to 20 weeks It may last longer depending on your fitness goals At this level you should strive to achieve your fitness goals Set realistic short and long term goals for yourself Frequently re evaluate your fitness goals and reward yourself as you are successful Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone Work out at the Advanced level once you have reached your desired fitness goals It is intended to be a maintenance program and should continue on a reg ular long term basis You may wish to add nferva Training to your mainte nance program as well Interval training will add variety to your workout routine and further condition your cardiovascular system Interval training has been shown to promote higher levels of aerobic condition ing It consists of spurts of high intensity activity fol lowed by active rest periods of exercise at a lower in tensity For example a one minute spurt of high resis tance fast exercise is followed by a two to three minute active rest period of low resistance slow exer cise The duration of these periods should be based more on how you
20. feel rather than time A sequence such as this should be repeated 5 to 20 times during your workout session Age 20 Heart Rate Intensity 30 40 50 60 70 80 120 140 114 133 108 126 102 119 SEIS 90 105 84 98 70 85 FITNESS b p m 140 170 133 162 126 153 119 145 112 136 105 128 98 119 80 85 TA 160 170 152 162 144 153 136 145 128 136 120 128 112 119 26 PART LIST RO207A To locate the parts listed below see the EXPLODED DRAWING on pages 28 and 29 Key No Qty OONDOOAARWDY i i N o RC cl cl l cl l ol cl ol ll gl Description Frame Front Stabilizer Rear Stabilizer Upright Console Seat Rail Seat Carriage Seat Frame Stabilizer Set Screw Seat Backrest Plate Backrest Right Accessory Tray Left Accessory Tray Right Rail Cover Left Rail Cover Right Side Shield Left Side Shield Side Shield Cover Upright Cover Bottle Holder Generator Assembly Control Board Pulley Axle Right Crank Arm Left Crank Arm Right Pedal Left Pedal Wheel Long Seat Handle Short Seat Handle Seat Handle Connector Front Carriage Cap Rear Carriage Cap Key No Qty BRORNHAWARHHANMNWADWPRPANNDNNH HAH FDONMNNANDOHHHADYD Description Pulse Grip Grip Insert Contact Power Supply 8 Wire Harness Seat Roller Seat Cam Carriage Stop Spring Base Spring Handlebar Cap L
21. ge for the main display The main display can display text messages in English International English German Spanish Italian or French To change the language press the and buttons beside the ENTER button Press the ENTER button again and select the desired system of measurement The console can display data using the English system miles and pounds or the metric system kilometers and kilograms To change the system of measurement press the and buttons be side the ENTER button Press the ENTER button again and set the length of time that will elapse before the con sole will turn off or enter the idle mode If the bike is used without a power cord and if the pedals are stationary for a period of time the con sole will turn off If the bike is used with a power cord and if the pedals are stationary for a period of time the console will enter an idle mode and the words PLEASE SELECT A PROGRAM TO BEGIN will begin to scroll across the main dis play To set the length of time that will elapse before the console will turn off or enter the idle mode press the and buttons beside the ENTER button The length of time can be from 15 seconds to 2 minutes Hold down the ENTER button and the CLEAR button simultaneously for a few seconds to exit the maintenance mode To exit the maintenance mode at any time hold down the ENTER button and the CLEAR button simultaneously for a few seconds MAINTENAN
22. gment the column to the right will also flash When the first segment ends a tone will sound and the column to the right will continue to flash Each time you change the resistance of the ped als additional indicators will light or darken in the flashing column and in all columns to the right of the flashing column Note If you select a resis tance setting higher than 8 He indicators in all columns Will shift downward until you select a lower resistance setting At the end of each segment a tone will sound and the next column to the right will begin to flash When you have completed the first 8 minutes of the program the same column will continue to flash and a columns of indicators will shift one position to the left The columns of indicators will continue to shift to the left at the end of each seg ment until the last segment of the program is shown in the far right column of the matrix 77e next column to the right will then begin to flash at the end of each segment until the program is completed Follow your progress with the main display See THE MAIN DISPLAY on page 11 Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the con sole will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 HOW TO USE THE RANDOM PROGRAM The RANDOM program will automatically change the resistance of the pedals during your work
23. he main display for a moment Enter your age A moment after the program is selected the words ENTER AGE and an age setting of 35 will appear in the main display To enter your age press the and buttons beside the ENTER but ton hold down the buttons to enter your age in in crements of 5 years When your age is shown press the ENTER button Enter your weight Next the words ENTER WEIGHT and a weight setting of 180 pounds will appear in the main dis play To enter your weight press the and but tons beside the ENTER button hold down the buttons to enter your weight in increments of 5 pounds When your weight is shown press the ENTER button Enter a program time Next the words ENTER TIME and a time setting of 10 minutes will appear in the main display To change the length of time that the program will last press the and buttons beside the ENTER button Then press the ENTER button Begin exercising and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the RESISTANCE and buttons or the QUICKTOUCH RESISTANCE buttons During the MAN UAL program the matrix will show your progress and the resistance set tings that you se lect During the first 30 second Flashing Column OOOOOOOOOOOOOO 14 El segment of the program the left column of the ma trix will flash During the last four seconds of the first se
24. imum heart rate The display will change from one number to the other every few seconds HEART RATE D MAX 11 Speed RPM The right end D SPEED of the main display will show your pedaling speed in miles per hour or kilometers per hour and your pedaling ca dence in revolutions per minute RPM The display will change from one num ber to the other every few seconds Note The main display can display text messages in any of six languages see step 6 on page 20 In addi tion the main display can display data using either the English system or the metric system see step 7 on page 20 THE MATRIX When the RANDOM INTERVAL PLATEAU FOOT HILLS PEAKS or ALL TERRAIN program is selected the matrix will display a profile of resistance settings Each program is divided into 30 second segments and each column of the matrix represents one 30 sec ond segment The flashing column represents the cur rent segment Note If a program has more than 30 segments the matrix will show up to 30 segments at a time Flashing Column OOOOOOO000O0OOO000000000000000 O00000000000000000000000000 00000000000000000000000000 00000000000000000000000000 00000000000000000000000009 The lit indicators in each column represent the resis tance setting for that segment of the program One lit indicator represents a resistance setting of 0 5 or 1 two lit indicators represent a resistance setting of 1 5 or 2
25. in all columns Will shift downward until you select a lower resistance setting OOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOO 060000000000000000000000000000 00000000000000000000000000009 13 After every 30 seconds that you exercise a tone will sound and the next column to the right will begin to flash When you have exercised for 8 minutes the same column will continue to flash and a columns of indicators will shift one position to the left The columns of indicators will continue to shift to the left after every 30 seconds until you are finished exercising E Follow your progress with the main display See THE MAIN DISPLAY on page 11 E Measure your heart rate if desired See THE PULSE SENSOR on page 12 When you are finished using the bike the con sole will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on page 10 HOW TO USE THE MANUAL PROGRAM The MANUAL program will count down the time remaining in your workout as you control the resistance of the pedals Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 A Select the MANUAL program To select the MANUAL program press the MAN UAL button The indicator on the button will light and the word MANUAL will appear in t
26. ld like your heart to work during aerobic exercise It is expressed as a percentage of your maximum heart rate MHR MHR is the maximum number of times that your heart can pump during one minute To determine your approximate MHR subtract your age in years from 220 This is only an estimation of your MHR only clinical stress testing can provide an actual MHR reading Once you have determined your MHR you can establish your target heart rate zone Beginning exercisers may wish to start at 60 to 70 percent of their MHR This level is called the 7ea level Exercise at 70 to 85 percent of your MHR for the optimal training aerobic or cardiovascular level the Fitness level Advanced exercisers or those wishing to do sports athletic conditioning or inter val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time The chart below shows Target Heart Rate Zones for Health Fitness and Advanced exercisers Be sure to check your heart rate at least twice during an aerobic conditioning session First check your heart rate five minutes into your work out to be sure that you are at the proper intensity Then check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time TARGET HEART RATE ZONES 200 180 9 160 5140 Q 120 100 80 25 30 35 40 45 50 55 60 65 70
27. le is properly connected see HOW TO CONNECT A CATV CABLE on page 8 21 NOTES 22 EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET Choose high fiber low fat and low sugar foods fruits vegetables and whole grains Eat at least five servings of fruits and vegetables daily Reduce red meat consumption eat lean meat white meat and fish Choose healthful snacks bring healthful foods with you to work or in the car Eat regular meals or mini meals Control your portion size don t binge or overeat Eat slowly Reduce fast food and pre packaged meals Pay attention to fat content and calories Limit alcoholic beverages and caffeine Drink at least eight to ten glasses of water daily EXERCISE STEPS The following nine steps for designing your exercise program were developed by exercise physiologists at FreeMotion Fitness The actual exercise you perform is only a part of a safe and effective training program There are many other aspects to developing a life long commitment to physical fitness Consult your physician before beginning any exercise program A medical examination or consultation with your physician is essential A Establish personal fitness goals Set attainable realistic goals Reward yourself when you meet your goals Remember your goals should act as a guide for your workout program 3 Determine your target heart rate Your arget heart rate THR is the rate at which you wou
28. nc 1 HOW TO CONTACT CUSTOMER CARE If you have questions after reading this manual or if you require assistance please contact Customer Care at the address and phone number listed below Please be prepared to provide the following information the MODEL NUMBER OF THE PRODUCT see the front cover of this manual for the location e the NAME OF THE PRODUCT FREEMOTION recumbent bike the SERIAL NUMBER OF THE PRODUCT see the front cover of this manual for the location When ordering replacement parts please also give the KEY NUMBER and DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 27 to 29 Customer Care 1 800 201 2109 Monday Friday 8 a m 5 p m Mountain Time FreeMotion Fitness Inc e 1096 Elkton Drive Suite 600 Colorado Springs CO 80907 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precautions and information before operating the recumbent bike away from the recumbent bike at all times 8 The recumbent bike should not be used by persons weighing more than 159 kg 350 Ibs 1 Itis the responsibility of the owner to ensure 9 Always wear appropriate exercise clothes and that all users of the recumbent bike are athletic shoes when operating the recumbent adequately informed of all warnings and bike Do not wear loose clothes that could be precautions come caught on the recumbent bike 2 Operate the recumbent bike only as d
29. number of times that the resistance will increase and decrease will depend on the maximum resistance setting and the intensity level that you select During the ALL TERRAIN program the resistance of the pedals will sharply increase and then sharply de crease repeatedly The number of times that the resis tance will increase and decrease will depend on the maximum resistance setting and the intensity level that you select Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 A Select the desired program Press the FOOTHILLS PEAKS or ALL TERRAIN button The indicator on the button will light and the word FOOTHILLS PEAKS or ALL TER RAIN will appear in the main display for a moment 3 Enter your age See step 3 on page 14 19 E Enter your weight See step 4 on page 14 E Enter a program time See step 5 on page 14 6 Enter a maximum resistance setting See step 6 on page 15 Enter an intensity level Next the word INTENSITY and the intensity level of the program will appear in the main dis play Press the and buttons beside the ENTER button to select level 1 for a low intensity workout level 2 for a moderate intensity work out or level 3 for a high intensity workout Then press the ENTER button 8 Begin exercising See step 7 on page 15 9 Follow your progress with the main display See THE MAIN DISPLAY on p
30. ogram increases your lean muscle mass Lean muscle mass aids in burning body fat With additional muscle mass and strength you will receive the full benefits of an ex ercise program You will also be less prone to in juries during the aerobic phase of your workout WORKOUT TIPS Full body conditioning helps take care of many of life s aches and pains However it takes time for your body to adapt to any new routine Below are some tips that will help ease you into your new FreeMotion routine Begin and end each exercise session with the stretches on page 24 Stretch in a smooth controlled manner Hold each stretch for 15 to 30 seconds You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles For maximum benefit a stretching routine must be performed every day Be aware of your body s signals and react to them accordingly At your correct exercise in tensity you should be able to whistle or main tain a normal conversation If during exercise you feel tired light headed dizzy or nauseated stop exercising immediately and consult your physician Your heart rate may also be affected by such things as stress caffeine nicotine or prescription drugs WORKOUT PROGRAMS The Hea th level typically lasts four to six weeks At this level you should be concerned with slowly improv ing your fitness level and endurance Take it slowly Set mini goals for yoursel
31. ooo0o000000000000q The program is divided into 30 second segments One target heart rate setting is programmed for each segment Note If the CONSTANT PULSE program is selected the same target heart rate setting is programmed for all segments At the end of each segment a tone will sound and the resistance of the pedals will automatically change if necessary to bring your heart rate closer to the target heart rate setting for the next segment The program will continue in this way until the last segment ends During the program you can change the resis tance of the pedals if desired by pressing the RESISTANCE and buttons or the QUICK TOUCH RESISTANCE buttons However when the current segment ends the resistance will auto matically change if necessary to bring your heart rate closer to the target heart rate setting for the next segment Note Each PULSE program ends with a two minute cool down period During this period the resistance level cannot be changed If your pulse is not detected during the program the letters PLS will flash in the main display and the resistance of the pedals may automatically de crease If this occurs see the instructions included with the chest pulse sensor Follow your progress with the main display See THE MAIN DISPLAY on page 11 When you are finished using the bike the console will automatically enter an idle mode or turn off See HOW TO TURN OFF THE CONSOLE on
32. out Each time the program is selected the resistance settings of the program will be different Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 A Select the RANDOM program To select the RANDOM program press the RAN DOM button The indicator on the button will light and the word RANDOM will appear in the main display for a moment Note To select a different RANDOM program simply press the RANDOM button again 3 Enter your age See step 3 on page 14 4 Enter your weight See step 4 on page 14 5 Enter a program time See step 5 on page 14 6 Enter a maximum resistance setting Next the words MAX RESIST and the maximum resistance setting of the program will appear in the main display If you wish to change the maxi mum resistance setting press the and buttons beside the ENTER button Note If the maximum resistance setting is increased the intensity level of the program will be increased When the de sired maximum resistance setting is shown press the ENTER button Begin exercising The program is divided into 30 second segments One resistance setting is programmed for each 15 segment Note The same resistance setting may be programmed for two or more consecutive seg ments During the pro gram the matrix Hashing Column will show your progress and the resistance settings of the program During the first 30
33. p 24 FREEMOTION recumbent bike Model No Serial No The model number and serial num ber are found in the location shown below Write the model number and serial number in the space above Model and Serial Number Decal QUESTIONS At FreeMotion Fitness we re committed to providing com plete customer satisfaction If you have questions see HOW TO CONTACT CUSTOMER CARE on page 2 A CAUTION Read all precautions and in tructions in thi I bef U M a smu hoor ae SER S MANUAL manual for future reference A p LLL EBHEEMIO TION recumbent bike TABLE OF CONTENTS SECTION 1 SECTION 2 SECTION 3 SECTION 4 SECTION 5 How to Contact Customer Care 0 ccs 2 Important Precautions c esee LES ex Ry REDE E RE ERG REL Dea ee dU eR ERE eats 3 Before You Begin scena xe ER na Fu UE RUE ALERT XU De E A m ese Mit E C nam CR RUNE 4 How to Assemble the Recumbent Bike 2 0 0 cc rn 5 How to Set Up the Recumbent Bike anana cece eee 7 How to Upgrade the Console 0 cette ee 8 How to Use the Basic Console s s osedrs ck iue kg b RR Re Dee Eevee eee E ee te see ene a 9 Maintenance and Troubleshooting 0 0 e eee eee 21 Exercise Guidelines sesse surisi soe the dee he wan Pau eed EAR PEG PRG ewe eee Ree BE 23 pig MH 27 Exploded Drawing curte Eae ER epee hoe a ay pube Pda RU RR ERE EE 28 FREEMOTION is a registered trademark of ICON IP I
34. rive Suite 600 Colorado Springs CO 80907 Part No CC7173 R0207A Printed in USA O 2007 ICON IP Inc
35. second segment of the program the left column of the matrix will flash During the last four seconds of the first segment the column to the right will also flash If the resistance of the ped als is about to change a series of tones will sound and the resistance setting will flash in the main dis play When the first segment ends the column to the right will continue to flash and the resistance of the pedals will automatically change if a differ ent resistance setting is programmed for the next segment Note If all of the indicators in the flash ing column are lit Ae indicators in all columns may Shift downwardtemporarily OOOOOOOOOOOOOO At the end of each segment a tone will sound the next column to the right will begin to flash and the resistance of the pedals will automatically change if a different resistance setting is programmed for the next segment When you have completed the first 8 minutes of the program the same column will continue to flash and a columns of indicators Will shift one position to the left The columns of in dicators will continue to shift to the left at the end of each segment until the last segment of the pro gram is shown in the far right column of the matrix The next column to the right will then begin to flash at the end of each segment until the program is completed During the program you can change the resis tance of the pedals if desired by pressing the RESISTANCE
36. sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the con tacts too tightly For optimal performance clean the contacts using a soft cloth never use alcohol abra sives or chemicals 12 HOW TO USE THE QUICK START MODE If you do not plan to use a program the QUICK START mode will allow you to simply start exercising and adjust the resistance of the pedals manually Plug in the power cord or begin pedaling to activate the console See HOW TO ACTIVATE THE CONSOLE on page 10 Select the QUICK START mode To select the QUICK START mode press the QUICK START button The indicator on the but ton will light Begin exercising and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the RESISTANCE and buttons or the QUICKTOUCH RESISTANCE buttons When the QUICK START mode is selected the matrix will show your progress and the resistance settings that you select When you begin exercis ing the left column of the matrix will begin to flash After 30 seconds a tone will sound and the col umn to the right will begin to flash Flashing Column o Each time you change the resistance of the ped als additional indicators will light or darken in the flashing column and in all columns to the right of the flashing column Note If you select a resis tance setting higher than 8 He indicators
37. ted end firmly hold the handlebar and tip the recumbent bike forward until it rolls on the front wheels Carefully move the recumbent bike to the desired location and then lower it to the level po sition CAUTION To reduce the risk of injury use extreme caution while moving the recumbent bike Do not attempt to move the recumbent bike over uneven surfaces If the recumbent bike rocks slightly during use turn the leveling feet under the front and rear of the frame until the rocking motion is eliminated HOW TO ADJUST THE SEAT To adjust the seat lift a seat adjustment handle slide the seat forward or backward to the desired position and then release the seat adjustment handle Adjustment Handle HOW TO CONNECT THE POWER CORD If the recumbent bike has a Basic console it can be used with or without the included power cord If the recumbent bike has a Workout TV console the power cord must be used for the TV to be operated To use the power cord first plug one end of the power cord into the jack on the front of the recumbent bike Plug the other end of the power cord into an appropriate outlet that is properly installed in ac cordance with all local codes and ordinances HOW TO CONNECT A CATV CABLE If your bike has a Workout TV console a CATV cable must be con nected to the bike for cable TV stations to be viewed Locate the cable jack on the front of the bike Connect the CATV cable to the cable jack A satellit
38. three lit indicators represent a resistance setting of 2 5 or 3 and so forth Note Because there are eight indica tors in each column the matrix will normally show resis tance settings up to 8 If resistance settings of 8 5 9 9 5 or 10 are programmed for one or more segments the lit indicators in all columns will occasionally shift downward so that the higher settings are displayed in the matrix When the QUICK START mode or the MANUAL pro THE PULSE SENSOR gram is selected the matrix will show the resistance settings that you select If there are thin sheets of plastic on the metal contacts on the pulse sensor peel off the plastic To measure your heart rate hold the contacts your palms must be resting on the upper contacts and your fingers must be touching the lower con When a PULSE program is selected the matrix will dis tacts Avoid moving your hands When your pulse is play a heartbeat graphic Each time a heartbeat is de detected the HEART RATE indicator above the main tected an additional peak will appear in the display display will begin to flash and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds without mov ing your hands Flashing Column OOOOO OOOOO OOOO OOOO 0000 000000 000000 000000 6 0000000 00000000 0000O0OOO 00000000 00000000 060000000 00000000 00000000 00000000 If your heart rate is not shown make
39. utton This button is used to reset the console When this button is pressed the main display will be reset and the words PLEASE SELECT A PRO GRAM TO BEGIN will scroll across the main display Note If one program is started and then a different program is selected the main display will not be reset unless the CLEAR button is pressed before the second program is selected The QUICKTOUCH RESISTANCE buttons These buttons control the resistance of the pedals There are twenty resistance settings from 0 5 to 10 Each time the or button is pressed the resistance setting will change by 0 5 When one of the buttons numbered 1 to 10 is pressed the corresponding resistance setting will be selected Note It may take a moment for the pedals to reach the selected resistance setting SEGMENT TIME D warrs QUICKTOUCH RESISTANCE 6 The QUICKTOUCH PROGRAMS buttons These buttons are used to select the QUICK START mode and the programs QUICKTOUCH PROGRAMS INTERVAL Oo o PLATEAU Oo ema JL The ENTER button and and buttons These but PULSE Oo Ap FOOTHILLS fr SES QUICK START tons are used to enter infor mation into the console 10 THE MAIN DISPLAY The main display will show a variety of text messages to guide you through your workouts In addition the main display will show the following information while
40. you exercise Resistance The left end of the main display will show the resistance setting of the 45 pedals Pace Time Segment Time When the QUICK START mode is selected i ty L this section of the main dis n o play will show your pedaling pace in minutes per mile or minutes per kilometer and the elapsed time The dis play will change from one number to the other every few seconds When a program is selected the main display will show your pedaling pace the time remain ing in the program and the time remaining in the cur rent segment of the program D pace TIME D SEGMENT TIME Distance This section of the main display will show lm the distance that you have f L I pedaled in miles or kilome ters D DISTANCE Calories Watts This sec ends tion of the main display will show the approximate num r1 i ber of calories you have miden burned and your power out put in watts The display will change from one number to the other every few sec onds D warrs Heart Rate Max When you use the handgrip pulse sensor or a Polar compati I d L4 ble chest pulse sensor not zdim included this section of the main display will show your heart rate When a PULSE program is selected the display will show your heart rate and the correspond ing percentage of your estimated maximum heart rate see step 6 on page 16 for an explanation of your esti mated max

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