16467450US Service Manual - English
Contents
1. 16 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 20000000 OORREED 17 USER 4 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 0000000 00000000 AMO 00000000 OOOOOO8O 0000000 Dyaco Canada Inc 02014 16 Customer Service 1 888 707 1880 or email customerservice Ddyaco ca 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 BORORODO HEART RATE PROGRAM PROFILES C PROGRAM 18 55 H R PROGRAM 19 65 H R C 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000004 00000008 00080000 20 75 0000000N 00000000E DODODODA 0000000N 00000000E DODODODA 0000000N Dann DODODODA 0000000N minini dni fui 20000000 20000000 OOOmmEOO minini dninni minini2. PROGRAM 2 85 H R C 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 00000008 1 0000000N 0000000 0000000N 0000000N 0000000N DODODODA 0000000N Dann 0000000N 0000000M PROGRAM 22 TARGET H R BODY FAT START MODE anum DODDDNDO BODY TEST PROGRAMS PROGRAM 23 BODY FAT STOP MODE One of the Following Six Profiles Will Display Automatically after Measuring Your BODY FAT A NI A NI CODO AMA Hnnmmnnnaa Dann DODDEN Damna Workout Time 40 minutes Workout time 20 minutes Workout Time 40 minutes 00000008 COMA ANA CONEA NA 00000004 Workout time 20 minutes oOoooooooooo OoOoooooOoooo L2 L2 L1 L1 L2 C2 L2 E23 L1 C OOO EN EN e 031 EE ND EN REND Workout Time 40 minutes oo Work
3. Customer Service 1 888 707 1880 or email customerservice dyaco ca 28 Dyaco Canada Inc 2014 The rest period required between strength training exercises may vary from person to person This will depend mostly on your level of fitness and the program you have chosen Rest between exercises by all means but do not allow this to exceed two minutes Most people manage with half minute to one minute rest periods STRETCHING Stretching should be included in both your warm up and cool down and should be performed after 3 5 minutes of low intensity aerobic activity or callisthenic type exercise Movements should be performed slowly and smoothly with no bouncing or jerking Move into the stretch until slight tension not pain is felt in the muscle and hold for 20 30 seconds Breathing should be slow rhythmical and under control making sure never to hold your breath HEAD ROLLS Rotate your head to the right for one count feeling the stretch up the left side of your neck Next rotate your head back for one count stretching your chin to the ceiling SHOULDER LIFTS Lift your right shoulder up toward your ear for one count Then lift your left shoulder up for one count as you lower your right shoulder and letting your mouth open Rotate your head to the left for one count and finally drop your head to your chest for one count SIDE STRETCHES QUADRICEPS STRETCH Open your arms to the side and continue lifti
4. OWNER S MANUAL Model No 16467450US Xterra Upright Cycle A CAUTION You must read and understand this owner s manual before operating unit Keep this manual for future reference NTER UPRIGHT CYCLE TABLE OF CONTENTS Manufacturer s Limited Warranty 2 Safety 5 rer rrrrr rnrn reren 3 Before Vou ends 4 Pre assembly Check 51 5 Hardware Packing 6 Assembly 7 10 Monitor 11 17 m 18 Maintenance 4 4 4 4 19 20 Parts List 7 DIagralm sisi sas sai fi o ee cr arc 21 24 Trouble e pe 25 Training 26 28 e TO 29 30 Customer Service 1 888 707 1880 or email customerservice dyaco ca 1 Dyaco Canada Inc 2014 Manufacture s One Year Limited Warranty Your Xterra Cycle is warranted for one year from the date of purchase against defects in material when used for the purpose intended under normal conditions and provided it receives proper care Any part found defective or missing will be sent at no cost when returned in accordance with the terms of this warranty This warranty is not transferable and is extended only to the original
5. Muscle Soreness For the first week or so this may be the only indication you have that you are on an exercise program This of course does depend on your overall fitness level A confirmation that you are on the correct program is a very slight soreness in most major muscle groups This is quite normal and will disappear in a matter of days If you experience major discomfort you may be on a program that is too advanced or you have increased your program too rapidly If you experience PAIN during or after exercise your body is telling your something Stop exercising and consult your doctor What to Wear Wear clothing that will not restrict your movement in any way while exercising Clothes should be light enough to allow the body to cool Excessive clothing that causes you to perspire more than you normally would while exercising gives you no advantage The extra weight you lose is body fluid and will be replaced with the next glass of water you drink It is advisable to wear a pair of gym or running shoes or sneakers Breathing during Exercise Do not hold your breath while exercising Breathe normally as much as possible Remember breathing involves the intake and distribution of oxygen which feeds the working muscles Rest periods Once you start your exercise program you should continue through to the end Do not break off halfway through and then restart at the same place later on without going through the warm up stage again
6. 15 and two curved washers 16 Customer Service 1 888 707 1880 or email customerservice dyaco ca 7 Dyaco Canada Inc 2014 STEP 2 e Slide the upright cover 38 onto the upright 4 e Connect computer extension wire 33 to the lower computer wire 34 e Attach upright 4 to the main frame 1 Secure using four curved washers 16 and four allen screws 18 Slide the upright cover down 38 onto the main frame Tip Avoid pinching the Extension Wire SE e STEP 3 Thread the hand pulse wires 20 from the left handlebar 5L into the small holes on the upright 4 and pull out from the top bracket of the upright Attach left handlebar 5L to the upright 4 Secure using two curved washers 16 and two allen screws 18 e Repeat for right handlebar 5R e Connect the hand pulse wires 20 to the wires from the computer 6 e Connect the extension computer wire 33 to the wire from the computer 6 e Attach computer 6 to the top bracket of the upright 4 Secure using four phillip screws 27 which are pre assembled on the back of computer 6 Tip Avoid pinching the Extension Wire Customer Service 1 888 707 1880 or email customerservice dyaco ca 8 Dyaco Canada Inc 2014 STEP 4 Orient the seat 8 and the seat post 7 as shown Attach the towel rack 31 to the seat 8 Secure with two washers 32 and two nylon nuts 62 that are pre assembled on the s
7. 707 1880 or email customerservice dyaco ca 18 Dyaco Canada Inc 2014 MAINTENANCE HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch the chain cover 45 must first be removed Remove the quick release knob 11 seat post cover 17 and seat post 7 Remove the left pedal 9 from the run disc 48 Remove the two self tapping screws 40 from each side of chain cover 45 Remove another seven ST5 x 15 self tapping screws 55 from left chain cover 45L Hold the chain cover 45 near the back and pull it apart slightly Do not pull the chain cover apart at the top or the seam may be broken Next locate the sensor wire 44 Turn the pulley until the magnet is aligned with the reed switch Loosen but do not remove the ST5 x 15 screw 55 Slide the reed switch slightly toward or away from the magnet Make sure that the magnet will not hit the reed switch Retighten the screw 55 Turn the pulley for a moment Repeat until the console displays correct feedback Customer Service 1 888 707 1880 or email customerservice dyaco ca 19 Dyaco Canada Inc 2014 When the reed switch is correctly adjusted reattach the chain cover HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling even when the resistance is adjusted to the highest level the drive belt may need
8. age As you increase in age so your heart like other muscles loses some of its efficiency Some of its natural loss is won back as fitness improves The following table is a guide to those who are starting fitness Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10 Second Count 23 22 22 21 20 19 19 18 18 Beats per Minute 138 132 132 126 120 114 114 108 108 Pulse Count The pulse count on your wrist or carotid artery in the neck taken with two index fingers is done for ten seconds taken a few seconds after you stop exercising This is for two reasons a 10 seconds is long enough for accuracy b the pulse count is to approximate your BPM rate at the time you are exercising Since heart rate slows as you recover a longer count isn t as accurate Customer Service 1 888 707 1880 or email customerservice dyaco ca 27 Dyaco Canada Inc 2014 The target is not a magic number but a general guide If you re above average fitness you may work quite comfortably a little above that suggested for your age group The following table is a guide to those who are keeping fit Here we are working at about 80 of maximum Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10 Second Count 26 26 25 24 23 22 22 21 20 Beats per Minute 156 156 150 144 138 132 132 126 120 Don t push yourself too hard to reach the figures on this table It can be very uncomfortable if you overdo it Let it happen naturally as you work through your progra
9. can press UP or DOWN keys to setting your target DISTANCE Press ENTER key to confirm your desired DISTANCE The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES Press ENTER key to confirm your desired CALORIES The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE Press ENTER key to confirm your desired Pulse Press the START STOP key to begin exercise ona Customer Service 1 888 707 1880 or email customerservice dyaco ca 13 Dyaco Canada Inc 2014 User Setting Program User 1 User 2 User 3 User 4 Program 14 to 17 is the user setting program Users are free to create the values in the order of TIME DISTANCE CALORIES and the resistance level in 10 columns The values and profiles will be stored in the memory after setup Users may also change the ongoing loading in each column by UP DOWN keys and they will not change the resistance level stored in the memory Operations 1 Use UP DOWN keys to select the USER program from P14 to P17 2 Press the ENTER key to enter your workout program 3 The column 1 will flash and then use the UP DOWN keys to create your personal exercise profile Press ENTER to confirm your first column of exercise profile The default level is load 1 The column 2 will flash and then use the UP DOWN keys to create your personal exercise profile Press ENTER to confirm your second column of exercise profile Follow th
10. email customerservice dyaco ca 2 Dyaco Canada Inc 2014 SAFETY PRECAUTIONS Thank you for purchasing our product Even though we go to great efforts to ensure the quality of each product we produce occasional errors and or omissions do occur In any event should you find this product to have either a defective or a missing part please contact us for a replacement This product has been designed for home use only Product liability and guarantee conditions will not be applicable to products being subjected to professional use or products being used in a gym center This exercise equipment was designed and built for optimum safety However certain precautions apply whenever you operate a piece of exercise equipment Be sure to read the entire manual before assembly and operation of this machine Also please note the following safety precautions 1 Read the OWNER S OPERATING MANUAL and all warnings posted on the exercise cycle and follow it carefully before using your cycle 2 If dizziness nausea chest pains or any other abnormal symptoms are experienced while using this equipment STOP the workout at once CONSULT A PHYSICIAN IMMEDIATELY 3 Review all warnings labels that affixed to the cycle Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully tightened before each use Functional and visual inspection of the equipment shall be made after assembling your cycle 4 The cycle must be regularl
11. for handlebar 2 29 6745029 End cap for handlebar 431 8 2 30 6745030 Bracket for seat 1 31 6745031 Towel rack 1 32 6745032 Washer 8 3 33 6745033 Extension computer wire 1 34 6745034 Lower computer wire 1 35 6745035 Washer D8 D17 2 36 6745036 Seat adjustment knob 1 37 6745037 Bottle holder 1 38 6745038 Upright cover 1 39 6745039 Motor 1 40 6745040 Self tapping screw 7 41 6745041 End cap 1138 38 1 42 6745042 Power wire 1 Customer Service 1 888 707 1880 or email customerservice dyaco ca 21 Dyaco Canada Inc 02014 PART LIST Key No Part Description Qty 43 6745043 Motor cable 1 44 6745044 Sensor wire 1 45L 6745045L Left chain cover 1 45R 6745045R Right chain cover 1 46 6745046 End cap for run disc 2 47 6745047 Flange screw 2 48 6745048 Run disc 2 49L 6745049L Left support tube for run disc 1 49R 6745049R Right support tube for run disc 1 50 6745050 Back cover for run disc 2 51 6745051 Self tapping screw ST5 10 10 52 6745052 Phillip screw M5 10 4 53 6745053 Fixed plate 2 54 6745054 Allen screw M6 20 4 55 6745055 Self tapping screw ST5 15 18 56 6745056 Bushing for seat post 1 57 6745057 Flange nut 2 58 6745058 C clip 12 2 59 6745059 Axle for flywheel 1 60 6745060 Flywheel 1 61 6745061 Magnet assembly 1 62 6745062 Nylon nut M8 5 63 6745063 Hex head bolt M8 55 1 64 6745064 C clip 017 2 65 6745065 Bea
12. owner The warranty shall not apply to exercise units which are 1 used for commercial or other income producing purposes or 2 subject to misuse neglect accident or unauthorized repair and alterations This warranty provided herein is lieu of all other express warranties any implied warranties including any implied warranties of merchantability of fitness for particular purpose are limited in duration to the first 12 months from date of purchase All other obligations or liabilities including liability for consequential damages are hereby excluded REPAIR PARTS AND SERVICE All of the parts for the cycle shown in figure can be ordered from Dyaco Canada Inc 6050 DON MURIE STREET NIAGARA FALLS ONTARIO L2G 0B3 When ordering parts the parts will be sent and billed at the current prices Prices may be subject to change without notice Check or money order must accompany all orders Standard hardware items are available at your local hardware store To ensure prompt and correct handling of any errors or to answer any questions please call our Toll Free number 1 888 707 1880 or local number 1 905 353 8955 or fax 1 905 353 8968 or email customerservice dyaco ca or visit us at www dyaco ca Office hours are from 8 30 AM to 5 00 PM Monday to Friday Eastern Standard Time Always include the following information when ordering parts e Model number Name of each part e Part number of each part Customer Service 1 888 707 1880 or
13. to be adjusted To adjust the drive belt the right chain cover 45R must first be removed Next turn the nut 71 on clockwise to tighten the eye bolt 70 When the belt is correctly adjusted reattach the chain cover and the crank covers 4 70 Customer Service 1 888 707 1880 or email customerservice dyaco ca 20 Dyaco Canada Inc 2014 PART LIST Key No Part Description Qty 01 6745001 Main frame 1 02 6745002 Front stabilizer 1 03 6745003 Rear stabilizer 1 04 6745004 Upright 1 O5L 6745005L Left handlebar 1 O5R 6745005R Right handlebar 1 06 6745006 Computer 1 07 6745007 Seat post 1 08 6745008 Seat 1 09 6745009 Left pedal 1 10 6745010 Right pedal 1 11 6745011 Quick release knob 1 12 6745012 Cover for sliding tube 1 13 6745013 Sliding tube 1 14 6745014 U type bracket 1 15 6745015 Allen screw M8 50 4 16 6745016 Curved washer 8 20 12 17 6745017 Seat post cover 1 18 6745018 Allen screw M6 16 8 19 6745019 Generator 1 20 6745020 Hand pulse wire 2 21 6745021 Upper hand pulse sensor 2 22 6745022 Lower hand pulse sensor 2 23L 6745023L End cap for front stabilizer L 1 23R 6745023R End cap for front stabilizer R 1 24 6745024 End cap for rear stabilizer 2 25 6745025 Screw M2 5 4 26 6745026 End cap for handlebar 2 27 6745027 Phillip screw M5 10 4 28 6745028 Foam grip
14. Warm Up Every exercise program should start with a warm up where the body is prepared for the effort to come It should be gentle and preferably use the muscles to be involved later Stretching should be included in both your warm up and cool down and should be performed after 3 5 minutes of low intensity aerobic activity or callisthenic type exercise Warm Down or Cool Down This involves a gradual decrease in the intensity of the exercise session Following exercise a large supply of blood remains in the working muscles If it is not returned promptly o the central circulation pooling of blood may occur in the muscles Heart Rate As you exercise so the rate at which your heart beat also increases This is often used as a measure of the required intensity of exercise You need to exercise hard enough to condition your circulatory system and increase your pulse rate but not enough to strain your heart Your initial level of fitness is important in developing an exercise program for you If you are starting off you can get a good training effect with a heart rate of 110 120 beats per minute BPM If you are fitter you will need a higher threshold of stimulation To begin with you should exercise at a level that elevates your heart rate to about 65 to 70 of your maximum If you find this is too easy you may want to increase it but it is better to lean on the conservative side As a rule of thumb the maximum heart rate is 220 minus your
15. aco Canada Inc 2014 PROGRAM 4 ROLLING DOOOOMEE DODODHDA 3 A Dunn ggdamnas 00000008 00000008 PROGRAM 2 STEPS 1 PRESET PROGRAM PROFILES MANUAL adaaaoaaaanao PROGRAM 8 MOUNTAIN PROGRAM 7 RAMP PROGRAM 6 DUDEN NN NI A NI a EN E DODOCONA PROGRAM 12 FARTLEK PROGRAM 11 PLATEAU PROGRAM 10 SRANDOM PROGRAM 9 INTERVAL AENA NA 00000008 CO OO000008 CO 00000008 00000008 0000004 COMA nn COMME AN ap COMA NN DUDDONN NN Dannnaa mantai NN DHannnagn DHannnagn Damna 00000004 DODDODEA CO 13 PRECIPICE USER SETTING PROGRAM PROGRAM 14 DODODODE nnnnnnn DODODODE nnnnnnn DODODODE nnnnnnn 00000000E nooooo000 noooooo00 CONAM NO 0000000 oOooooeo PROGRAM 15 DODODODE DODODODE 00000000E DODODODE Dnnnnnnn 00000000E DODODODE DODODODE OOOOOOO8 DODODODE 00000000
16. components of physical fitness and we need to briefly define each and clarify its role Strength is the capacity of a muscle to exert a force against resistance Strength contributes to power and speed and is of great importance to a majority of sports people Muscular Endurance is the capacity to exert a force repeatedly over a period of time e g it is the capacity of your legs to carry you 10 M without stopping Flexibility is the range of motion about a joint Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness and provides increased resistance to muscle injury or soreness Cardio Respiratory Endurance is the most essential component of physical fitness It is the efficient functioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake MVo2 This is often referred to as your aerobic capacity The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles Regular vigorous exercise produces a training effect that can increase your aerobic capacity by as much as 20 to 30 An increased 2 indicates an increased ability of the heart to pump blood of the lungs to ventilate oxygen and of the muscles to take up oxygen Anaerobic Training This means without oxygen and is the output of energy when the oxygen supply is
17. e above description 5 and 6 to finish your personal exercise profiles Press ENTER to confirm your desired exercise profile The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME Press ENTER key to confirm your desired TIME The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE Press ENTER key to confirm your desired DISTANCE The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES Press ENTER key to confirm your desired CALORIES 10 The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE Press ENTER key to confirm your desired Pulse 11 Press the START STOP key to begin exercise O gie a Heart Rate Control Program 55 H R C 65 H R C 75 H R C 85 H R C Target H R C Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program Program 18 is the 55 Max H R C Target H R Program 19 is the 65 Max H R C Target H R Program 20 is the 75 Max H R C Target H R 220 AGE x 75 Program 21 is the 85 Max H R C Target H R 220 AGE x 85 Program 22 is the Target H R C Workout by your target heart rate value 220 AGE x 55 220 AGE x 65 E Users can exercise according to your desired Heart Rate program by setting your AGE TIME DISTANCE CALORIES or TARGET PULSE In these programs
18. e are 3 body types divided according to the FAT calculated Type1 BODY FAT gt 27 Type2 27 BODY FAT 20 Type3 BODY FAT lt 20 The computer will show the test results of FAT PERCENT Operations Use UP DOWN keys to select the BODY FAT P23 program Press the ENTER key to enter your workout program The HEIGHT will flash and you can press UP or DOWN keys to set your HEIGHT Press ENTER key to confirm your HEIGHT The default HEIGHT is 170cm or 5 07 5feet 7 inches The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT Press ENTER key to confirm your WEIGHT The default WEIGHT is 70kgs or 155lbs 5 The GENDER will flash and you can press UP or DOWN keys to select your sex Number 1 means man and number O means female Press ENTER key to confirm your Gender The default sex is 1 MAN 6 The AGE will flash and you can press UP or DOWN keys to set your AGE Press ENTER key to confirm your AGE The default AGE is 35 7 Press the START STOP key to begin body fat measurement If the window show E on the window please make sure your hands are attached well on the grips or the chest belt is touch well on your body Then press the START STOP key again to begin body fat measurement 8 After finished your measurement the computer will show the values of FAT PERCENT on the LCD display 9 Press START STOP key to begin exercise po e Customer Service 1 888 707 1880 or email customerservice dyaco ca 15 Dy
19. eats 8 Insert the seat post 7 into main frame 1 through the cover for seat post 17 Line up the holes and secure seat in position with quick release knob 11 Customer Service 1 888 707 1880 or email customerservice dyaco ca 9 Dyaco Canada Inc 2014 STEP 5 e The left and right pedals 9 amp 10 are marked L amp R Attach the straps to the pedals e Connect left pedal 9 to the left crank arm 66 on the left hand side of the cycle as you sit on it Repeat for the right pedal 10 Note that the right pedal should be threaded on clockwise and the left pedal on counter clockwise Attach the bottle holder 37 to the upright 4 Secure using two screws 40 which pre assembled on the upright NOW FIRMLY TIGHTEN ALL NUTS AND BOLTS YOUR UNIT IS NOW FULLY ASSEMBLED To listen to a MP3 during your workout connect the MP3 with the computer 6 by using the audio wire 84 Your cycle is equipped with adjustable end caps If the unit is wobbly please turn the leveling caps on the rear stabilizer to level the unit Customer Service 1 888 707 1880 or email customerservice dyaco ca 10 Dyaco Canada Inc 2014 MONITOR INSTRUCTIONS START STOP UP DOWN ENTER Body Fat Pulse RECOVERY FUNCTION Time Speed RPM Calories Body fat Press to start or stop your exercise program Press to star
20. insufficient to meet the body s long term energy demands For example 100 meter sprint The Training Threshold This is the minimum level of exercise which is required to produce significant improvements in any physical fitness parameter Customer Service 1 888 707 1880 or email customerservice dyaco ca 26 Dyaco Canada Inc 2014 Progression As your become fitter a higher intensity of exercise is required to create an overload and therefore provide continued improvement Overload This is where you exercise at a level above that which can be carried out comfortably The intensity duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands As your fitness level improves so the training threshold should be raised Working through your program and gradually increasing the overload factor is important Specificity Different forms of exercise produce different results The type of exercise that is carried out is specific both to the muscle groups being used and to the energy source involved There is little transfer of the effects of exercise i e from strength training to cardiovascular fitness That is why it is important to have an exercise program tailored to your specific needs Reversibility If you stop exercising or do not do your program often enough you will lose the benefits you have gained Regular workouts are the key to success
21. ion No tension tension control wire Magnetic wheel not working properly Replace magnetic wheel Pulse wire not connected Securely plug wires together Heart rate not displaying Hand pulse defective Replace hand pulse grip Monitor not working properly Replace monitor Crank bearing defective Replace crank bearings ringing mosg Flywheel defective Replace Flywheel Squealing V belt slipping Adjust v belt monitor has problem Replace monitor The connection cables from monitor to gear motor are damaged Check all computer plugs and E1 Monitor cannot read or disconnected Pins of the wires are connected firmly the signal change level connector is bent or not fix well change or level change cannot reach target position from the gear motor Gear Motor damage or circuit on the gear motor is abnormal replace Gear motor Wire cable from gear motor to magnetic system is too short to Adjust the length of motor wire to make sure there are enough drive the magnetic system or space to drive the motor position is not correct E2 The computer cannot interface with the IC chip EEPROM has problem EEPROM Replace monitor is installed incorrect P The gear motor cannot read the signal change from the level one within 4 seconds after press the start button E3 Replace gear motor Maintenance The safety of this produce can be maintained only if regular periodic checks are made Most checks ca
22. m Remember the target is a guide not a rule a little above or below is just fine Two final comments 1 don t be concerned with day to day variations in your pulse rate being under pressure or not enough sleep can affect it 2 your pulse rate is a guide don t become a slave to it Endurance Circuit Training Cardiovascular endurance muscle strength flexibility and coordination are all necessary for maximum fitness The principle behind circuit training is to give a person all the essentials at one time by going through your exercise program moving as fast as possible between each exercise This increases the heart rate and sustains it which improves the fitness level Do not introduce this circuit training effect until you have reached an advanced program stage Body Building Is often used synonymously with strength training The fundamental principal here is OVERLOAD Here the muscle works against greater loads than usual This can be done by increasing the load you are working against Patronization This is the term used to vary your exercise program for both physiological and psychological benefits In your overall program you should vary the workload frequency and intensity The body responds better to variety and so do you In addition when you feel yourself getting stale bring in periods of lighter exercise to allow the body to recuperate and restore its reserves You will enjoy your program more and feel better for it
23. merservice dyaco ca 5 Dyaco Canada Inc 2014 1 1 DD I I cl A cl cl a HARDWARE PACKING LIST Part No Description Q ty Drawings 11 Quick release knob 1 15 Allen screw M8 20 4 16 Curved washer D8 D20 12 M BUE 82 Box wrench 1 83 Allen key 1 ni Note Above parts are all the parts needed to assemble this machine Before you start to assemble please check the hardware packing to make sure they are included Customer Service 1 888 707 1880 or email customerservice dyaco ca 6 Dyaco Canada Inc 2014 ASSEMBLY INSTRUCTION This manual is designed to help you easily assemble adjust and use this machine Please read this manual carefully For the sake of familiarizing yourself with the parts identified in the instruction first study the overview drawing Set all parts in a clear area on the floor and remove the packing material Refer to the parts list for help to identify the parts It will take two people to assemble your unit Note If a part is not in the hardware kit check to see if it has been preassembled To avoid damaging parts do not use power tools for assembly STEP 1 e Attach the front stabilizer 2 to the front of the main frame 1 Secure using two allen screws 15 and two curved washers 16 Attach the rear stabilizer 3 to the back of the main frame 1 Secure using two allen screws
24. n be performed once a week However some checks should be made before each workout and are indicated as such below Checks Be sure batteries are new and electronic connection are clean and tight Customer Service 1 888 707 1880 or email customerservice dyaco ca 25 Dyaco Canada Inc 2014 Check that seat nuts are secure check before each workout Check that pedals are tight pedals can work loose over time Check that stabilizer bolts are tight check before each workout this Check that handlebar is secure if not tighten check before each workout this Should a part become defective replace it immediately Do not allow use of the equipment until it has been repaired Cleaning Almost all surfaces are washable A damp cloth is sufficient to clean most surfaces of this unit Be careful not to drip water on the monitor A mild liquid soap may be added if needed TRAINING GUIDELINES Exercise Exercise is one of the most important factors in the overall health of an individual Listed among its benefits are Increased capacity for physical work strength endurance Increased cardiovascular heart and arteries veins and respiratory efficiency Decreased risk of coronary heart disease Changes in body metabolism e g losing weight Delaying the physiological effects of age Physiological effects e g reduction in stress increase in self confidence etc Basic Components of Physical Fitness There are four all encompassing
25. nce Operations Use UP DOWN keys to select the MANUAL P1 program Press the ENTER key to enter MANUAL program The TIME will flash and you can press UP or DOWN keys to set your exercise TIME Press ENTER key to confirm your desired TIME The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE Press ENTER key to confirm your desired DISTANCE The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES Press ENTER key to confirm your desired CALORIES The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE Press ENTER key to confirm your desired Pulse Press the START STOP key to begin exercise 109 Preset Program Steps Hill Rolling Valley Fat Burn Ramp Mountain Intervals Random Plateau Fartlek Precipice Program PROGRAM 2 to PROGRAM 13 is the preset programs Users can exercise with different level of loading in different intervals as the profiles show Users may exercise in any desirous of resistance level Adjusting by UP DOWN keys during the workout with a period of time or a number of calories or a certain distance Operations Use UP DOWN keys to select one of the above programs from P2 to P13 Press the ENTER key to enter your workout program The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME Press ENTER key to confirm your desired TIME The DISTANCE will flash and you
26. ng allow pedals to slowly come to a complete stop before dismounting 14 Care must be taken when lifting or moving the equipment so as nat to injure your back Always use proper lifting techniques 15 User weight should not exceed 285lbs 16 Tie all long hair back 17 Remove all personal jewelry before exercising 18 After eating allow 1 2 hours before exercising as this will help to prevent muscle strain 19 Injuries may result from incorrect or excessive training and using the equipment otherwise than as directed or recommended by your doctor 20 The decal shown below has been placed on the exercise cycle If the decal is missing or if it is not legible please call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown 21 The exercise cycle does not free wheel Spinning pedals can cause injury Pedal speed should be reduced in a controller manner warnino Before beginning any exercise program consult your physician This is especially important for individuals over the age of 35 or persons with pre existing health problems Read all instructions before using any fitness equipment We assume no responsibility from personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS Customer Service 1 888 707 1880 or email customerservice dyaco ca 3 Dyaco Canada Inc 2014 BEFORE YOU BEGIN Thank y
27. ng them until they are over your head Reach your right arm as far upward toward the ceiling as possible Hold for 15 counts and repeat with your right side Repeat this action with your left arm Customer Service 1 888 707 1880 or email customerservice dyaco ca With one hand against a wall for balance reach behind you and pull your right foot up Bring your heel as close to your buttocks as you can for one count Feel the stretch up left foot up Dyaco Canada Inc 2014 INNER THIGH STRETCH Sit with the soles of your feet together with your knees pointing outward Pull your feet as close to your groin as possible Gently push your knees towards the floor Hold for 15 counts HAMSTRING STRETCHES Sit with your right leg extended Rest the sole of your left foot against your right inner thigh Stretch your toe as far as possible Hold for 15 counts Relax and then repeat with left leg extended Customer Service 1 888 707 1880 or email customerservice dyaco ca TOE TOUCHES Slowly bend forward from your waist letting your back and shoulders relax as you stretch toward your toes Reach down as far as you can and hold for 15 counts CALF ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward Keep toward your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward
28. o an MP3 during your workout connect the MP3 to the monitor 6 by using the audio wire 77 Volume is controlled by the MP3 player Displays the program level from P1 to P23 P1 Manual you can control the tension level P2 to P13 programs are preset at the factory P14 to P17 programs are user setting P18 to P22 programs are heart rate control programs P23 body fat program Note Install the 4 rechargeable batteries If batteries are not inserted the monitor will display P1 to P24 1 The cycle is a self generating power system The monitor will only function while you are pedaling Once you stop pedaling the monitor will shut off after 100 seconds All values will be reset to zero except for your saved user programs You will need to start pedaling before 30 seconds to keep your inputted data 2 Monitor takes four AAA rechargeable batteries Batteries are needed for the pulse recovery program 3 To listen to an MP3 during your workout connect the MP3 with the computer 6 by using the audio wire 77 Customer Service 1 888 707 1880 or email customerservice dyaco ca 12 Dyaco Canada Inc 2014 Program Introduction amp Operation Manual Program Manual P1 is a manual program User can start exercise by pressing START STOP key The default resistance level is 7 Users may exercise in any desirous of resistance level Adjusting by UP DOWN keys during the workout with a period of time or a number of calories or a certain dista
29. ou for selecting the revolutionary Xterra exercise bike Cycling is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The exercise bike provides an impressive selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the exercise bike If you have questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Computer Customer Service 1 888 707 1880 or email customerservice dyaco ca V p Seat adjustment knob Seat post Right pedal w strap Quick release knob Levelling end cap 4 Dyaco Canada Inc 2014 PRE ASSEMBLY CHECK LIST lt a e 7 6 84 9 10 2 3 Fi amp ER 8 31 17 38 37 PART NO DESCRIPTION 1 Main frame 2 3 Front Rear stabilizer 4 Front post 5L R Left Right handlebar 6 84 Computer Audio wire 7 Seat post 8 Seat 9 Left pedal 10 Right pedal 17 Cover for seat post 31 Towel rack 37 Bottle holder 38 Cover for front post Hardware bag Manual Customer Service 1 888 707 1880 or email custo
30. out Time 40 minutes Customer Service 1 888 707 1880 Dyaco Canada Inc 2014 17 or email customerservice Ddyaco ca USER DIRECTION HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE HEIGHT OF THE SEAT For effective exercise the seat should be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adjust the seat first loosen the adjustment knob a few turns Next pull the knob outward slide the seat post upward or downward to the desired position and then release the knob Move the seat post upward or downward slightly to make sure that the knob is engaged in one of the adjustment holes in the seat post Then tighten the knob HOW TO ADJUST HORIZONTAL POSITION OF THE SEAT If you want to adjust horizontal position of the seat first you can release the club knob Next move the seat forward or backward Then retighten the knob after you find the desired position HOW TO ADJUST THE PEDAL STRAPS The strap for the pedal is adjustable Please select the proper holes to fix the straps HOW TO MOVE THE EXERCISE BIKE The bike can be easily moved from room to room Grasp the handlebar and pulling back on handles tip machine towards you HOW TO LEVEL THE EXERCISE BIKE The bike is equipped with adjustable end caps If the unit is wobbly please turn the leveling caps on the rear stabilizer to level the unit Customer Service 1 888
31. quired for this program only Customer Service 1 888 707 1880 or email customerservice dyaco ca 11 Dyaco Canada Inc 2014 Gripped pulse Pulse Recovery DISTANCE BAR SPEAKER PROGRAM Remarks Display s the user s current heart rate in beats per minute during the workout Both hands must hold the gripped pulse for a heart rate reading during your workout You may preset your target pulse The computer will alarm to remind you as soon as your current heart rate has achieved at the preset figure Note This data is a rough guide used for comparison of different exercise sessions which cannot be used for medical purposes Your computer is equipped with a recovery program to monitor your heart rate recovery After your workout press the recovery button and keep both hands on the gripped pulse The computer will cease monitoring all functions except time which will commence countdown from 00 60 to 00 00 Once zero is reached the pulse function will display a grade between F1 to F6 F1 being the best and F6 being the worst reading you can receive Press the recovery button to return to the main display Note If no pulse signal input then the computer will show P on the PULSE window If the computer shows ERR on the message window please re press the PULSE RECOVERY key and please make sure your hands are keeping well on the grips or the chest transmitter is attached well Every bar indicates 0 1 mile To listen t
32. ring 6203 2 66 6745066 Hex head bolt M6 25 1 67 6745067 Hex head nut M6 2 68 6745068 Spring for magnet assembly 1 69 6745069 Spring for idler wheel 1 70 6745070 Eye bolt 1 71 6745071 Nut M8 1 72 6745072 Idler wheel 1 73 6745073 Powder spacer 1 74 6745074 Pulley 1 75 6745075 Nylon nut M6 4 76 6745076 Axle for pulley 1 77 6745077 Allen bolt M6 15 4 78 6745078 Sensor bracket 1 79 6745079 Belt 1 80 6745080 Screw M5 4 81 6745081 Allen screw M8 20 1 82 6745082 Box wrench 1 83 6745083 Allen key 6mm 1 84 6745084 Audio Wire 1 Customer Service 1 888 707 1880 or email customerservice dyaco ca_ 22 Dyaco Canada Inc 2014 DIAGRAM 16 JE 3X 23L Customer Service 1 888 707 1880 or email customerservice dyaco ca 23 Dyaco Canada Inc 2014 Customer Service 1 888 707 1880 or email customerservice dyaco ca 24 Dyaco Canada Inc 2014 TROUBLE SHOOTING Problem Cause Correction No pedal movement detected Start pedaling Monitor does not display Ensure the computer wires are Computer wires not connected connected properly at the upright and the computer Ensure the computer wires are Sensor wire not connected connected properly at the No speed or distance upright and the computer displays on the monitor Sensor wire not working properly Replace sensor wire Monitor not working properly Replace monitor Securely connect the tension Tension control not connected control into the extens
33. t body fat measurement Press UP to increase the target values Press UP to increase the tension level while you are exercising Press UP to select your desired program Press DOWN to decrease the preset target values Press DOWN to decrease the tension level Press DOWN to select your desired program Press to accept the desired program Press to accept the target value Press and hold for four seconds to reset all values to zero when the unit is stopped Press to have your body fat measurement Note 4 AAA batteries are required for this program only Press to have the recovery grade of F1 to F6 Note 4 AAA batteries are required for this program only Shows your elapsed workout time up to 99 00 Counts down from your preset target time to 0 00 during your workout Displays between the current speed up to 99 9 M H Distance Displays the cumulative distance traveled during your workout up to 99 99M Counts down from your preset target time to O M during your workout Displays the current rotation per minute Displays between the cumulative calories burned at any given time during your workout up to 990 Counts down from your preset target calorie to O Note This is a rough guide used for comparison of different exercise sessions which cannot be used for medical purposes Hand on the pulse grip press the body fat key the monitor will be measure the data of fat bmi bmr Note 4 AAA batteries are re
34. the computer will adjust the resistance level according to the heart rate detected For example the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H R C Also the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H R C Customer Service 1 888 707 1880 or email customerservice dyaco ca 14 Dyaco Canada Inc 2014 Operations Use UP DOWN keys to select one of the heart rate control program from P18 to P22 Press the ENTER key to enter your workout program The AGE will flash at P18 to P21 programs and you can press UP or DOWN keys to set your AGE The default age is 35 At program 22 the TARGET PULSE will flash and you can press UP or DOWN keys to set your TARGET PULSE between 80 to 180 The default TARGET PULSE is 120 The TIME will flash and you can press UP or DOWN keys to set your exercise TIME Press ENTER key to confirm your desired TIME The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE Press ENTER key to confirm your desired DISTANCE The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES Press ENTER key to confirm your desired CALORIES Press the START STOP key to begin exercise AO Om ASS Body Fat Program Body Fat Program 23 is a special program design to calculate users body fat ratio and to offer a specific loading profile for users Ther
35. the wall Hold then repeat on the other side for 15 counts Dyaco Canada Inc 2014
36. y checked for signs of wear and damage Any part found defective must be replaced with a new part from the manufacturer 5 Set up and operate the exercise bicycle on a solid level surface It is recommended to use an equipment mat to prevent the unit from moving while it is being used which could possibly scratch or damage the surface of your floor 6 No changes must be made which might compromise the safety of the equipment 7 lt is recommended to have a minimum of 2 safe clearance around the exercise equipment while in use 8 The pulse sensor is not a medical device Various factors including the user s movement may affect the accuracy of the heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 9 Keep children and pets away from this equipment at all times while exercising 10 Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward This allows your heart rate to gradually increase and decrease and will help prevent you from straining muscles 11 Never hold your breath while exercising Breathing should remain at a normal rate in conjunction with the level of exercise being performed 12 Always wear suitable clothing and footwear while exercising Do not wear loose fitting clothing that could become entangled with the moving parts of your cycle 13 Always hold the handlebars when mounting dismounting or using the cycle When you stop exercisi
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