Home

USER`S MANUAL - eReplacementParts.com

1. 6 F T Quick Start 1 Begin Pedaling 2 Press START 3 Select Resistance Programmed Start 1 Begin to Pedal 2 Specify Program 3 Select Highest Resistance 4 Press START PROGRAM SELECT FEATURES OF THE CONSOLE The state of the art Workout TV console offers an im pressive array of features to make your workouts more effective and enjoyable When the manual mode of the console is selected the resistance of the pedals can be changed with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor A variety of preset workout programs is also offered Each program automatically controls the resistance of the pedals as it guides you through an effective workout In addition the console offers three pulse programs that adjust the resistance of the pedals to keep your heart rate near target levels during your workouts and a unique fitness test program that measures your VO2 max level Note The pulse programs and the fitness test program require the use of a Polar compatible chest pulse sensor not included No matter which mode or program you select the per sonal TV will allow you to enjoy the television program of your choice while you exercise To upgrade your recumbent bike with a Workout TV console see HOW TO CONTACT CUSTOMER CARE
2. Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use the FITNESS TEST program See the instructions in cluded with your chest pulse sensor 2 Plug in the power cord or begin pedalling to activate the console See step 1 on page 10 3 Select the FITNESS TEST program To select the FITNESS TEST program press the PROGRAM SELECT button repeatedly until the words FITNESS TEST appear in the main dis play A few seconds after the program is selected the name of the program will begin to scroll across the main display Note During the FITNESS TEST OO000000000000004d program the ma trix will show a moving graphic that represents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic E Press the START button and enter your age When the button is pressed the words ENTER AGE and the current age setting will appear in the main display To enter your age press the and buttons beside the ENTER AGE WT button Press the START button and enter your weight When the button is pressed the words ENTER WEIGHT and the current weight setting will scroll across the main display To enter your weight press the and buttons beside the ENTER AGE WT button Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise
3. RIGHT SIDE 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 Do not dispose of the packing materials until assembly is completed Assembly can be completed using the included tools Use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part The second number refers to the quantity needed for assembly I DU 1 4 x 3 4 Socket 1 4 x 3 4 Button 3 8 x 1 2 Button 3 8 x 3 4 Button 3 8 x 1 1 4 Button Screw 64 4 Screw 67 4 Screw 74 4 Screw 81 2 Screw 76 4 troy D 1 Push the excess console wiring down into the Frame 1 Attach the Handlebar 3 to the Frame with four 3 8 x 1 2 Button Screws 74 Make sure that the wiring is not pinched between the Handlebar and the Frame 2 Attach the Seat Back 10 to the Seat Carriage 5 with four 1 4 x 3 4 Socket Screws 64 3 Attach the Seat Handlebar 6 to the Seat Carriage 5 with four 3 8 x 1 1 4 Button Screws 76 and two 3 8 x 3 4 Button Screws 81 Next insert the Pulse Plug 78 into the pulse jack near the top of the Right Side Shield 8 4 Attach the Seat 9 to the Seat Carriage 5 with four 1 4 x 3 4 Button Screws 67 Insert the four 1 2 Round Endcaps 80 into
4. Indonesia Switzerland Nicaragua Israel Thailand Panama Italy Turkey Peru Jordan Uganda Phillipines Kenya Yemen Puerto Rico Kuwait U A E Samoa Laos Zambia S Korea Leichtenstein Zimbabwe Suriname Madeira Taiwan 22 Majorca Is HOW TO USE THE WORKOUT TV CONSOLE Note If there is a iy Flat Screen Television B thin sheet of clear plastic on the face of the console remove it Read and follow all instructions and warnings Obtain proper instruction prior to AWARNING using this equipment Failure to use appropriate 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 for this equipment is 350 Ibs OOOOOOOOOOOOOOOOOOOOOOOOOOOOO00 D OODOODEO ODE OOOOOOOOOOOOOOO Matrix RESISTANCE gt PACE TIME Main Display D DISTANCE CALORIES D PULSE D SPEED cn OT T IIT E 58 1856 18 1am rac Lt C pszar ICI 3 D q P SEAR gt SEGMENT TIME gt WATTS D MAX RPM CHANNEL I PE N Xx QUICK RESISTANCE JL Jes
5. RPM QUICK RESISTANCE JC em 7 6 T 10 K M Quick Start 1 Begin Pedaling 2 Press START 3 Select Resistance Programmed Start 1 Begin to Pedal 2 Specify Program 3 Select Highest Resistance 4 Press START PROGRAM SELECT FEATURES OF THE CONSOLE The Basic console offers an impressive array of fea tures to help you get the most from your exercise When the manual mode of the console is selected the resistance of the pedals can be changed with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor A variety of preset workout programs is also offered Each program automatically controls the resistance of the pedals as it guides you through an effective workout In addition the console offers three pulse programs that adjust the resistance of the pedals to keep your heart rate near target levels during your workouts and a unique fitness test program that measures your VO2 max level Note The pulse programs and the fitness test program require the use of a Polar compatible chest pulse sensor not included To use the QUICK START mode of the console follow the steps beginning on page 10 To usea preset program see pages 12 to 16 To use a pulse program see page 17 To use the
6. displaying exercise data The TIMED WORKOUT program is divided into 30 second segments During the program the matrix will show your progress and the resistance levels that you se lect The flashing column represents the current seg ment of the pro gram The number of lit indicators in the flashing col umn shows the re Flashing Column 12 sistance level for the current segment At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right During the program change the resistance of the pedals as desired by pressing the RESISTANCE and buttons or the QUICK RESISTANCE but tons As you increase or decrease the resistance additional indicators will light or darken in the flashing column and in all columns to the right Note The matrix shows re aive resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are al ways shown in the matrix After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end
7. pulse sensor not in cluded this section of the main display will show your heart rate see step 6 When a pulse program is selected the display will show your heart rate and the corre sponding percentage of your estimated maximum heart rate see step 5 on page 17 for an explana tion of your estimated maximum heart rate The display will change from one number to the other every few seconds D PULSE D MAX Speed RPM The right end of the main display will show your pedalling speed in miles per hour or kilometres per hour and your pedalling ca dence in revolutions per minute The display will change from one number to the other every few seconds SPEED 11 To reset the main display at any time press the CLEAR button Measure your pulse if desired If there are thin sheets of plastic on the metal con tacts on the hand grip pulse sensor peel off the plas tic To measure your pulse hold the contacts your thumbs must be resting on the inner contacts and your fingers must be touching the outer contacts Avoid moving your hands When your pulse is detected the PULSE indicator above the main display will light and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds without moving your hands If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to mo
8. to step 6 If you have selected the MANUAL PULSE program go to step 5 Press the Start button and enter a target heart rate setting When the button is pressed the words ENTER PERCENT and the current target heart rate set ting for the program will appear in the main dis play The target heart rate setting represents a percentage of your estimated maximum heart rate Note Your estimated maximum heart rate is determined 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 65 is equal to 123 beats per minute 6596 of 190 is 123 If desired you can change the target heart rate setting by pressing the and buttons beside the ENTER AGE WT button The target heart rate setting can be from 50 to 85 of your estimated maximum heart rate Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One target heart rate setting is programmed for each segment If the MANUAL PULSE program is selected the same target heart rate setting is programmed for all segments At the end of each segment a series of tones will sound and then the resistance of the pedals will automatically increase or decrease if necessary to bring your hear
9. 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 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 LEVELLING 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 kilometres 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 step 6 on page 11 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 step 9 on page 20 In addition make sure that the CATV cable is properly connected see HOW TO CONNECT A CATV CABLE on page 8 25 NOTES 26 EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET Choose high fibre low fat and
10. consecutive segments During the program the matrix will show your progress and the resistance settings of the pro gram The flashing column represents the current segment of the program The number of lit indi cators in the flash ing column shows the resistance set ting for the current segment At the end of each seg Flashing Column 13 ment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right The resistance of the pedals will then automati cally change if a different resistance level is pro grammed for the next segment Note The matrix shows e aiive resistance levels The lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the matrix During the program you can change the resis tance of the pedals if desired by pressing the RE SISTANCE and buttons or the QUICK RESIS TANCE buttons However when the current seg ment ends the resistance will automatically change if a different resistance level is pro grammed for the next segment Note The pro gram begins with a two minute warm up period and ends with a two minute cool down period During these periods the resistance level cannot be changed After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead
11. data The FITNESS TEST program is divided into three minute segments During the program the con sole will automatically control the resistance of the pedals and prompt you to pedal at a cadence of 50 revolutions per minute RPM If you pedal more than 5 RPM faster or slower than 50 RPM a tone will sound and the words PLEASE PEDAL AT 50 RPM will scroll across the main display When the first three minute segment of the pro gram is completed a tone will sound and the sec ond segment will begin The program will continue until the console has measured your VO2 max level Your VO2 max level will then begin to scroll across the main display Note The RESISTANCE and buttons and the QUICK RESISTANCE buttons will not function while the FITNESS TEST program is selected If your pulse is not detected during the program the letters PLS will flash in the main display If your pulse is not detected at the end of any segment the program will end and the main display will show the words VO2 MAX NOT FOUND Follow your progress with the main display See step 5 on page 10 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 was reset To reset the service distance press HOW TO USE THE MAINTENANCE MODE the CLEAR button The console features a maintenance mode that allows 7 Press the ENTER AGE WT button again and you to access infor
12. 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 recumbent bike has a Workout TV console a CATV cable must be connected to the recumbent bike for cable TV stations to be viewed Locate the cable jack on the front of the recumbent bike Connect the CATV cable to the cable jack A satellite receiver VCR or DVD player can also be connected to the recumbent bike Connect a CATV cable from the coaxial output on your equipment usually labelled TV OUT or RF OUT to the cable jack Note Audio video equipment without coaxial outputs some satellite receivers and DVD players will require an RF modulator to operate with the recumbent 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 modula tor is needed HOW TO UPGRADE THE CONSOLE Your recumbent 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 For information about the state of the art Workout TV console see page 23 To upgrade your console and expand the capabilities of
13. hold delete or add TV channels down the ENTER AGE WT button and the CLEAR button simultaneously for a few seconds After all valid TV channels have been stored in the console s memory you can delete unwanted 21 TV CONNECTION SETTINGS Refer to the chart below to find the correct TV connection setting for your country See step 9 on page 20 to Select a setting Note Your recumbent bike has been pre configured to be either NTSC compatible or PAL com SYSTEM patible NTSC NTSC NTSC J PAL B G PAL B G Bahamas Tobago Afghanistan Malaysia PAL Angola Barbados Trinidad Albania Malawi Botswana Bermuda U S A Algeria Mozambique Hong Kong Cambodia Venezuela Australia Netherlands S Africa Canada Virgin Is Austria N Zealand Zanzibar Chile Vietnam Azores Nigeria U K Colombia Bahrain Norway Costa Rica Bangladesh Oman Cuba Brunei Pakistan PAL D K Dominican Cameroon Palestine China Ecuador Canary ls N Guinea N Korea El Salvador Cape Verde Portugal Greenland Cyprus Qatar Guam Denmark Sierra Leone Guatamala Fiji Singapore Haiti Finland Spain gt oc z 2 o o Honduras Germany Sri Lanka Jamaica Ghana Sudan Mexico Iceland Swaziland Micronesia India Sweden Myanmar
14. of each segment until the pro gram is completed 4 Follow your progress with the main display See step 5 on page 10 5 Measure your pulse if desired See step 6 on page 11 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE RANDOM HILLS PROGRAM The RANDOM HILLS program will automatically change the resistance of the pedals during your work out Each time the program is selected the resistance settings of the program will be different Plug in the power cord or begin pedalling to activate the console See step 1 on page 10 2 Select the RANDOM HILLS program To select the RANDOM HILLS program repeat edly press the PROGRAM SELECT button until the words RANDOM HILLS appear in the main display A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note To select a different RANDOM HILLS program simply press the CLEAR button The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 3 Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment The same resistance level may be pro grammed for two or more
15. the indicated holes in the Seat Handlebar 6 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 indicated 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 back to the level position CAUTION To reduce the risk of in jury use extreme caution while moving the re cumbent bike Do not attempt to move the re cumbent bike over uneven surfaces If the recumbent bike rocks slightly during use turn the Levelling feet under the rear of the frame until the Levelling rocking motion is eliminated Feet HOW TO ADJUST THE SEAT To adjust the seat lift the seat latch slide the seat forward or backward to the desired position and then push the seat latch back down 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
16. the maximum resis tance setting press the and buttons beside the ENTER AGE WT button The maximum resis tance setting can be from level 2 to level 10 Note Increasing or decreasing the maximum resistance setting will increase or decrease the intensity level of the program E Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment During the program the matrix will show your progress and the resistance settings of the pro gram The flashing column represents Flashing Column the current seg OOO0000000000006 ment of the pro 000006000000000 gram The number DOOnOOBRQRORCRORS of lit indicators in Fi i d i i d d ed i e iA the flashing col 0000000000000000 umn shows the re sistance setting for the current segment At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right The re sistance of the pedals will then automatically change if a different resistance level is pro grammed for the next segment Note The matrix shows e ative resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are always shown i
17. your recumbent bike whenever you choose see HOW TO CONTACT CUSTOMER CARE on page 2 Basic i Workout TV Console Y Console 660600000 00000 HOW TO USE THE BASIC CONSOLE OOOOOOOOOOOOOOO0O0O0O0O0O0O0000000000 OOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOO0O000 OOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOOO 000000000000000000000000000000 0600000000000000000000000000000 Matrix Note If there is a sheet of clear plastic on the console remove the clear plastic Read and follow all instructions and warnings Obtain proper instruction prior to AWARNING using this equipment Failure to use appropriate 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 for this equipment is 350 Ibs DP RESISTANCE gt PACE P TIME Main Display D DISTANCE D CALORIES D PULSE D SPEED cm C T C7 1 C3 71 aui C 23 DI L2 gd 2411 IZIT LIC peza gt SEGMENT TIME WATTS D MAX gt
18. 0 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 30 PART LIST RO305A To locate the parts listed below see the EXPLODED DRAWING on pages 32 and 33 Key No Qty OONDAARWND a ANN HAH HAH Aa NM HH a a as Ba YO AH BH BSB as a SB SB Ss Ss Ss Sis oi ttt Description Frame Seat Rail Handlebar Console Seat Carriage Seat Handlebar Left Side Shield Right Side Shield Seat Seat Back Bottle Holder Accessory Tray Generator Assembly Idler Arm Assembly Drive Belt Control Board Chest Pulse Sensor Levelling Foot Seat Carriage Endcap TV Cable Power Receptical Left Pedal Right Pedal Left Pedal Strap Right Pedal Strap Hand Grip Left Crank Arm Right Crank Arm Bottom Bracket Pulley Bottom Bracket Adaptor Frame Pad Wheel Rubber Stop Idler Spring Key No Qty BRANARANAHDNANSCDAHAHABDANAANAH Description Spring Bracket Seat Lock Lock Pad Front Carriage Cover Rear Carriage Cover Hand Pulse Sensor Pulse Jack Wire Seat Bearing Seat Roller Seat Latch Lock Link Lock Block 8 Cage Nut 8 Anchor Insert Crank Screw 8 Stand off 5 16 x 2 3 4 Stud Bearing Spacer 3 8 x 1 1 8 Clevis Pin 1 4 x 1 1 8 Clev
19. E and buttons To change the resistance quickly press the QUICK RESISTANCE buttons There are twenty resistance levels from level 0 5 to level 10 RESISTANCE gt E Follow your progress with the matrix and the main display The matrix When the QUICK START mode is selected the matrix will show a graph of the resis 10 tance levels that you select The flashing column shows the current resistance level Every thirty seconds all columns will move one position to the left As you increase or decrease the resistance additional indicators will light or darken in the flashing column and in all columns to the right doni Column OOOOOOO OOOOOOOOOOO OOOOOOOOOOOOOOO OOOOOOOOOOOO OOOOOOOOOOO 060000000000 UU UT Oo o o o 000 OOOOO 00000 0000 0000 0000 Note The matrix shows e af ve resistance levels As you increase or decrease the resistance the lit indicators in all columns may shift upward or downward so that the highest indicators are al ways shown in the matrix The main display The main display will show the following information Resistance The left RESISTANCE gt end of the main display will show the resistance PLS level of the pedals Pace Time When the SPACED TIME QUICK START mode is selected this section of i H Le H4 the main display will gt SEGMENT TIME show you
20. P Nordicilrack 9600 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 LE Serial Number Decal QUESTIONS At FreeMotion Fitness we re committed to providing complete customer satisfaction If you have questions see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual A CAUTION Read all precautions and in Salis nie QUEM TU Ke ie USER S MANUAL manual for future reference P Nordicirack 9600 Recumbent Bike TABLE OF CONTENTS SECTION 1 SECTION 2 SECTION 3 SECTION 4 SECTION 5 How to Contact Customer Care sois sense micia wits bo ta awa e nada eds n eas poca es bee 2 Important Precautions lllseeeeeeeee nee ee 3 Betore You Begin isset tesa eee Cee ERE eee Oe UR Roe ee eee ee 4 How to Assemble the Recumbent Bike 0 0 0 0 ccc ee ren 5 How to Set Up the Recumbent Bike 0 00 c eee eee 7 How to Upgrade the Console 0 00 eee 8 How to Use the Basic Console 0 00 RR RR RR RR RR hr 9 How to Use the Workout TV Console ccc RR n 23 Maintenance and Troubleshooting lslieeeeeele m nh 25 Exercise Guidellnes ies na Ein ead wok has Mews Soaks dates nee que Re Bee WPS mex e REM RUE E 27 Part Bs mess reuse e tt M aae AE IS 31 Exploded Drawing x ood RR EErEE EE ENEE ENAT eden YEAR e
21. all 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 28 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 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
22. all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the program is completed Follow your progress with the main display See step 5 on page 10 E Measure your pulse if desired See step 6 on page 11 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE WATTS WORKOUT PROGRAM The WATTS WORKOUT program will automatically change the resistance of the pedals to keep your power output near a target level during your workout Plug in the power cord or begin pedalling to activate the console See step 1 on page 10 A Select the WATTS WORKOUT program To select the WATTS WORKOUT program re peatedly press the PROGRAM SELECT button until the words WATTS WORKOUT appear in the main display A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 Press the START button and enter a target watts setting for the program When the button is pressed the words ENTER TARGET WATTS and the current target watts setting will scroll across the main display If you wish to c
23. ange if a different resistance level is pro grammed for the next segment Note The matrix shows e ative resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the matrix After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the pro gram is completed Note Pressing the RESISTANCE and buttons or the QUICK RESISTANCE buttons during the program will change the maximum resistance set ting for the program see step 3 3 Follow your progress with the main display See step 5 on page 10 Measure your pulse if desired See step 6 on page 11 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 16 HOW TO USE THE PULSE PROGRAMS The three pulse programs automatically control the resistance of the pedals to keep your heart rate near a target level while you exercise Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a pulse program See the ins
24. ations shown AWARNING Keep hands and fingers clear of this area AWARN l NG Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON 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 Nordic Track 9600 recumbent bike The NordicTrack 9600 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 NordicTrack 9600 recumbent bike If you have questions after reading this manual see HOW TO CONTACT CUSTOMER CARE on page 2 To help us Handlebar assist you please note your product model number and serial number before calling The model number and serial number can be found on a decal attached to the recumbent bike see the front cover of this manual for the location of the decal Before reading further please familiarise yourself with the parts that are labelled in the drawing below Console Water Bottle Holder Warning Decal One on each side of the Seat Carriage Levelling Foot Seat Latch Pedal Strap Handgrip Pulse Sensor Wheel CD Accessory Tray
25. cumbent bike since the service distance 20 Press the ENTER AGE WT button again and channels or add channels To delete or add a program TV channels channel first press the CHANNEL and but tons until the channel appears in the main display The console has the capability to find and store in memory all of the valid TV channels in your area To delete a channel press the or button be While the words PRESS CHANNEL UP TO side the ENTER AGE WT button so that the SCAN appear in the main display press the words CHANNEL SAVED do not appear next to CHANNEL button to start the channel scanning the channel To add a channel press the or process button so that the words CHANNEL SAVED ap pear next to the channel Then select the next The console will begin scanning all TV channels channel that you want to delete or add Repeat If no broadcast signal is detected on a channel this process until you have deleted all unwanted the channel will be skipped if a signal is detected channels and added all desired channels a tone will sound and the channel will be stored in memory This process will continue until the high Hold down the ENTER AGE WT button and est channel is reached The lowest channel stored the CLEAR button simultaneously for a few in memory will then appear in the main display seconds to exit the maintenance mode Press the ENTER AGE WT button again and To exit the maintenance mode at any time
26. d away from heated surfaces Do not use an extension cord 3 Do not operate the recumbent bike until it is 11 Keep your back straight when using the re properly assembled see HOW TO ASSEMBLE cumbent bike do not arch your back THE RECUMBENT BIKE on page 5 12 If you feel pain or dizziness while exercising 4 Keep the recumbent bike indoors away from stop immediately and cool down moisture and dust Do not place the recum bent bike in a garage or covered patio or near 13 The pulse sensor is not a medical device water Various factors including the user s move ment may affect the accuracy of heart rate 5 Place the recumbent bike on a level surface readings The pulse sensor is intended only To protect the floor or carpet from damage as an exercise aid in determining heart rate place a mat beneath the recumbent bike trends in general 6 Regularly inspect and tighten all parts of the 14 A warning decal recumbent bike 7 Keep children under the age of 12 and pets away from the recumbent bike at all times 8 The recumbent bike should not be used by persons weighing more than 160 kg 350 Ibs 9 Always wear appropriate exercise clothes and athletic shoes when operating the recumbent has been placed on the recumbent bike in the locations shown on page 4 If the decal is miss ing or if it is not legible please see HOW TO CONTACT CUSTOMER CARE on page 2 and order a free replacement decal Apply the decal in the loc
27. ee aes 32 NordicTrack is a registered trademark of ICON IP Inc 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 give the following information The MODEL NUMBER OF THE PRODUCT see the front cover of this manual for the location The NAME OF THE PRODUCT NordicTrack 9600 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 31 to 33 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 1 Itis the responsibility of the owner to ensure that all users of the recumbent bike are adequately informed of all warnings and precautions 2 Operate the recumbent bike only as described in this manual 10 bike Do not wear loose clothes that could be come caught on the recumbent bike Do not modify the power cord or use an adap tor to connect the power cord to an improper receptical Keep the power cor
28. fitness test pro gram see page 19 To use the maintenance mode see page 20 HOW TO USE THE QUICK START MODE Plug in the power cord or begin pedalling to activate the console If the recumbent bike has a Basic console it can be used with or without the included power cord To use the power cord see HOW TO CON NECT THE POWER CORD on page 7 To use the recumbent bike without the power cord begin pedalling at a cadence of about 20 revolu tions per minute RPM or faster After a moment the console displays will light and a series of tones will sound While you pedal power will be supplied by a generator remember to continue pedalling while using the recumbent bike If the recumbent bike has a Workout TV con sole the power cord must be used for the TV to be operated 2 Select the QUICK START mode When the power is turned on the QUICK START mode will be selected If you have already se lected a program select the QUICK START mode again by repeatedly pressing the PROGRAM SELECT button until the words QUICK START appear in the main display A few seconds after the mode is selected the words QUICK START will begin to scroll across the main display 3 Press the START button and begin pedalling When the button is pressed the console will begin displaying exercise data E Change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Lt L RESISTANC
29. hange the target watts setting for the pro gram press the and buttons beside the ENTER AGE WT button The target watts setting can be changed in increments of 10 watts Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise data The program is di vided into 30 sec ond segments The same target watts level is pro grammed for all segments During the program the Flashing Column O OOOOOO OOOOOO OOOOOO OO00000 000000 OOOOOO O00000 OOOOOO 14 T matrix will show your progress The flashing col umn represents the current segment of the pro gram At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right During the program the console will compare your power output to the target watts setting If your power output is too far above or below the target watts setting the resistance of the pedals will automatically change to bring your power out put closer to the target watts setting Note Pressing the RESISTANCE and buttons dur ing the program will change the target watts set ting for the program see step 3 After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicat
30. in 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 28 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 program 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 e
31. intellectual capacity and productivity 3 Get FIT with NordicTrack 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 29 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 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 mainta
32. is Pin 1 4 x 1 1 2 Clevis Pin 10 Cotter Pin 1 4 x 3 8 Socket Screw Lock Spring 1 2 x 1 3 4 Set Screw 5 16 Nylon Locknut 5 16 x 1 1 4 Button Bolt 3 8 x 3 4 Button Screw 1 4 x 3 4 Socket Screw 8 x 1 2 Machine Screw 5 16 x 1 Button Screw 1 4 x 3 4 Button Screw 8 x 1 2 Button Screw Key No Qty 69 70 71 72 73 74 75 76 77 90 92 93 94 ot ANOD m IN oe OOS et awana Description 1 4 x 3 8 Button Screw 4 x 1 2 Machine Screw 3 8 Nylon Locknut 5 16 x 2 Button Bolt 3 8 x 1 2 Patch Screw 3 8 x 1 2 Button Screw 3 8 x 7 8 Socket Screw 3 8 x 1 1 4 Button Screw 8 x 1 4 Machine Screw Pulse Plug Wire 8 Sheet Metal Screw 1 2 Round Endcap 3 8 x 3 4 Button Screw Handlebar Pulse Wire Power Supply Electromagnet Wire Generator Coil Wire Power Wire Controller Wire Chest Pulse Sensor Wire Hand Pulse Sensor Wire Contact Grip Insert 6 x 1 Screw 8 x 3 4 Screw Power Cord User s Manual Hex Key Allen Wrench ECA Audio Jack Assembly 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 31 EXPLODED DRAWING A R0305A 32 EXPLODED DRAWING B R0305A FREEMOTION FITNESS FreeMotion Fitness Inc e 1096 Elkto
33. 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 NordicTrack 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 27 3 Determine your target heart rate Your arget heart rate THR is the rate at which you would 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 p
34. mation and to view and change de set the delay time for the idle mode fault settings Follow the steps below to use the main tenance mode If the power cord is used with the recumbent bike and if the pedals are stationary for several min Plug in the power cord or begin pedalling to utes the console will enter an idle mode and the activate the console words PUSH ANY BUTTON TO START A NEW WORKOUT will begin to scroll across the main See step 1 on page 10 display To set the number of minutes before the console will enter the idle mode press the and Hold down the CLEAR button and the ENTER buttons beside the ENTER AGE WT button The AGE WT button simultaneously for a few sec delay time can be from 1 to 15 minutes onds to select the maintenance mode Press the ENTER AGE WT button again and When the maintenance mode is selected the set the program time for the programs words MAINTENANCE MODE will appear in the main display The programs except for the FITNESS TEST program can be set to last for 20 30 40 50 or E Press the ENTER AGE WT button and select a 60 minutes To change the length of time press language for the main display the and buttons beside the ENTER AGE WT button The main display can display text in English UK English Spanish Italian German or French To If the recumbent bike has a Basic console go change the language press the and buttons to step 12 If the recumbent bike has a be
35. n Drive Suite 600 Colorado Springs CO 80907 Part No 222215 R0305A Printed in USA O 2005 ICON IP Inc 34
36. n the matrix After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the pro gram is completed Note Pressing the RESISTANCE and buttons or the QUICK RESISTANCE buttons during the program will change the maximum resistance set ting of the program see step 3 5 Follow your progress with the main display See step 5 on page 10 1 Measure your pulse if desired See step 6 on page 11 7 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 15 HOW TO USE THE HILLS INTERVAL PROGRAM The HILLS 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 pedalling to activate the console See step 1 on page 10 E Select the HILLS INTERVAL program To select the HILLS INTERVAL program repeat edly press the PROGRAM SELECT button until the words HILLS INTERVAL appear in the main display A few seconds after the program is selected the name of the program and the total p
37. on page 2 23 HOW TO USE THE WORKOUT TV CONSOLE FE Put on headphones not included if desired The Workout TV console offers exactly the same fea tures as the Basic console but incorporates a built in personal TV in addition Note The console has the ca pability to find and store in memory all of the valid TV channels in your area You can even screen out un wanted channels Refer to pages 20 and 21 for instruc tions A CATV cable must be connected to the recumbent bike in order for cable TV stations to be viewed Refer to HOW TO CONNECT A CATV CABLE on page 8 for instructions To use a Workout TV console follow the instruc tions on pages 9 to 19 of this manual To use the personal TV follow the instructions below 1 Select the desired channel Press the CHANNEL and buttons to select a channel The selected channel will appear in the main display Note If a satellite receiver VCR or DVD player is connected the channel must be changed at the satellite receiver VCR or DVD player 24 To listen to television pro grams using headphones plug your headphones into the indi cated jack on the left side of the console E Adjust the volume Press the VOLUME and buttons to select the desired volume The selected volume setting will appear in the main display MAINTENANCE AND TROUBLESHOOTING If you have questions about maintenance or troubleshooting see HOW TO CONTACT CUSTOMER CARE on page
38. ors will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the pro gram is completed Follow your progress with the main display See step 5 on page 10 Measure your pulse if desired See step 6 on page 11 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE CARDIO WORKOUT PROGRAM The CARDIO WORKOUT program will automatically change the resistance of the pedals as it guides you through an effective cardiovascular workout 4 Plug in the power cord or begin pedalling to activate the console See step 1 on page 10 2 Select the CARDIO WORKOUT program To select the CARDIO WORKOUT program re peatedly press the PROGRAM SELECT button until the words CARDIO WORKOUT appear in the main display A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 E Press the START button and enter a maximum resistance setting for the program When the button is pressed the words ENTER WORKOUT LEVEL and the maximum resistance setting for the program will scroll across the main display If you wish to change
39. r pedalling pace in minutes per nile and the elapsed time The display will change from one number to the other every few seconds Note Any time that the resistance level changes the display will show your pedalling pace Note When a preset program or a pulse program is selected the display will show your pedalling pace the time remaining in the program and the time remaining in the current segment of the pro gram During the fitness test program the display will show the elapsed time Distance This section of the main display will show the distance that 7 you have pedalled in miles or kilometres D DISTANCE EE Calories Watts This section of the main dis Z play will show the ap r l proximate number of e Calories you have burned and your power output in watts The display will change from one number to the other every few seconds D CALORIES C WATTS Note If you enter your weight into the console the console will measure your Calorie expenditure more accurately To enter your weight press the ENTER AGE WT button The words ENTER WEIGHT and the current weight setting will scroll across the main display To enter your weight press the and buttons beside the ENTER AGE WT button When your weight is shown press the ENTER AGE WT button again Pulse Max When you use the handgrip pulse sensor or a 1 Lt Polar compatible chest
40. rcise 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 NordicTrack routine Begin and end each exercise session with the stretches on page 28 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 yourself 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 yo
41. rogram time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 Press the START button and enter a maximum resistance setting for the program See step 3 on page 15 Press the START button and enter the desired number of hills for the program When the button is pressed the words NUMBER OF HILLS and the number of hills that the pro gram will simulate will scroll across the main dis play If you wish to change the number of hills press the and buttons beside the ENTER AGE WT button The program can simulate from 2 to 10 hills E Press the START button and begin pedalling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment During the pro gram the matrix Flashing Column will show your progress and the resistance settings of the program OoOoOooooooooooooo The flashing col umn represents the current seg ment of the program The number of lit indicators in the flashing column shows the resistance set ting for the current segment At the end of each Segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right The resistance of the pedals will then automati cally ch
42. side the ENTER AGE WT button Workout TV console go to step 9 4 Press the ENTER AGE WT button again and Press the ENTER AGE WT button again and select the desired system of measurement choose a connection setting for the TV The console can display data using the standard To prevent the TV from being used press the system miles and pounds or the metric system and buttons beside the ENTER AGE WT button kilometres and kilograms To change the system until the words TV DISABLED appear in the of measurement press the and buttons be main display side the ENTER AGE WT button To make the TV available for use press the and Press the ENTER AGE WT button again and buttons beside the ENTER AGE WT button to E view the service time select one of the following connection settings TV NTSC AIR TV NTSC CABLE TV NTSC HRC The console will show the total number of hours CABLE TV NTSC IRC CABLE TV PAL I AIR TV that the recumbent bike has been used since the PAL I CABLE TV PAL B G AIR TV PAL B G service time was reset To reset the service time CABLE TV NTSC J AIR TV NTSC J CABLE TV press the CLEAR button PAL D K AIR or TV PAL D K CABLE Note For help selecting the correct setting see page 22 3 Press the ENTER AGE WT button again and view the service distance If you have disabled the TV go to step 12 If you have enabled the TV go to step 10 The console will show the total distance pedalled on the re
43. t rate closer to the target heart rate setting for the next segment The program will continue in this way until the main display shows that no time remains in the program During the program you can change the resis tance of the pedals if desired by pressing the RESISTANCE and buttons or the QUICK RE SISTANCE buttons However when the current segment ends the resistance will automatically in crease or decrease if needed to bring your heart rate closer to the target heart rate setting for the next segment Note Each pulse program begins with a two minute warm up period and ends with a two minute cool down period During these peri ods 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 18 the resistance of the pedals may automatically de crease If this occurs see the instructions included with your chest pulse sensor Follow your progress with the main display See step 5 on page 10 When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE FITNESS TEST PROGRAM The FITNESS TEST program measures your VO2 max level For the best results the program should be used at a time when your energy level is high the program should not be used if you have already exercised dur ing the day Follow the steps below to use the program
44. tructions included with your chest pulse sensor A Plug in the power cord or begin pedalling to activate the console See step 1 on page 10 E Select one of the three pulse programs To select a pulse program repeatedly press the PROGRAM SELECT button until the words CAR DIO PULSE ENDURANCE PULSE or MAN UAL PULSE appear in the main display Note The CARDIO PULSE program will keep your heart rate near 65 of your estimated maximum heart rate see step 5 at the right for an explana tion of estimated maximum heart rate The EN DURANCE PULSE program will keep your heart rate near 80 of your estimated maximum heart rate The MANUAL PULSE program will keep your heart rate near a percentage that you select A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note During pulse programs the ma trix will show a moving graphic that represents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic OOOOOOOOOOOOOOOO0dq OOoOooooooooooooooq E Press the Start button and enter your age When the button is pressed the words ENTER AGE and the current age setting will appear in 17 the main display To enter your age press the and buttons beside the ENTER AGE WT but ton If you have selected the CARDIO PULSE pro gram or the ENDURANCE PULSE program go
45. ty long duration fat burning 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 Repeat 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 w
46. ump 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 Hea th 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 o 160 o 140 A 120 100 80 25 30 35 40 45 50 55 60 65 70 Age Fitness Optimal train ing aerobic or cardiovascular Health Beginner Advanced Sports athletic conditioning interval training low intensi
47. ur 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 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 7
48. ve your hands excessively or to squeeze the contacts too tightly For optimal per formance clean the contacts using a soft cloth never use alcohol abrasives or chemicals When you are finished using the recumbent bike the console will automatically enter an idle mode or turn off If the power cord is being used the words PUSH ANY BUTTON TO START A NEW WORKOUT will begin to scroll across the main display if the pedals are not moved for a few min utes Unplug the power cord when the recumbent bike is not in use If the power cord is not being used the console will automatically turn off if the pedals are not moved for several seconds HOW TO USE THE TIMED WORKOUT PROGRAM The TIMED WORKOUT 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 pedalling to activate the console See step 1 on page 10 E Select the TIMED WORKOUT program To select the TIMED WORKOUT program re peatedly press the PROGRAM SELECT button until the words TIMED WORKOUT appear in the main display A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 E Press the START button and begin pedalling to start the program When the button is pressed the console will begin

USER`S MANUAL - eReplacementParts.com

Contents

Download Pdf Manuals

Related Search

Related Contents