Reebok Fitness RBEL68082 User's Manual
Contents
1. program LILI LI button The c prog ram SPEED TIME DISTANCE indicator will show which program you have selected To select the manual mode press the program button until the program indicator disappears The programs will be selected in the following order program 1 program 2 program 3 manual mode E Begin your workout If you select ACTUAL ed the manu EE SCAN al mode go to step 4 If you selected one of the pacer pro R grams two Target Pace Actual Pace columns of bars will appear in the display The left column will show one bar showing that the target pace is about SPEED TIME 1 5 miles per hour The right column will show your actual pace Adjust your pace until only one bar appears in the right column As the program progresses the target pace will change periodical ly as the target pace changes adjust your pace to keep both columns at the same height Remember the target pace is a goal pace Your actual pace may be slower than the tar get pace especially during the first few months of your exercise program Be sure to exercise at a pace that is comfortable for you Follow your progress with the monitor modes When the power is turned on ALS FATCALS the scan mode will Mm automatically 0L be selected One mode T SPEED TIME DISTANCE indicator will show that the scan mode is selected and a flashing mode indicator will show which mode is currently dis played Note If you select a di2. Next remove the 8 x 3 4 Screws 53 and the Star Washer 76 attaching the Hood 42 Raise the Hood as far as possible HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the Reed Switch 52 should be adjusted To adjust the Reed Switch first raise the hood see HOW TO RAISE THE HOOD above While another person holds the hood locate the Reed Switch 52 on the right side of the frame Turn the Flywheel 30 until the Magnet 79 is aligned with the Reed Switch Loosen but do not 11 remove the indicated 8 x 3 4 Screw 53 Slide the Reed Switch slightly closer to or farther away from the Magnet Make sure that the Magnet will not hit the Reed Switch Retighten the Screw Turn the Flywheel for a moment Repeat until the console displays cor rect feedback When the Reed Switch is correctly adjusted reattach the hood HOW TO ADJUST THE V BELT If the V belt 44 slips as you exercise it should be adjusted To adjust the V belt first raise the hood see HOW TO RAISE THE HOOD at the left While another person holds the hood locate the V belt 44 To tighten the V belt turn the 5 16 Hex Nut 47 slightly be careful not to overtighten the V belt When the V belt is properly adjusted reattach the hood 44 HOW TO ADJUST THE RANGE OF RESISTANCE If the resistance of the pedals is too high when the resistance knob is adjusted to the lowest setting
3. days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental pur poses or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warran
4. parenthesis below each part parts may have been pre attached If a part is not is the key number of the part from the PART LIST on in the parts bag check to see if it has been pre page 14 The number after the dash indicates the attached emp 8 x 1 2 Screw 64 6 packaged with console 3 8 Lock Washer 66 3 ob 5 16 Nylon Jam Nut 62 3 8 Nylon Locknut 85 2 QW 3 8 Button Head 5 16 x 1 3 4 Carriage Screw 65 5 Bolt 61 2 un 5 8 Push Nut 60 4 3 4 Spacer 58 Extra 5 8 Push Nuts may be included FAN O 3 8 Flange Nut 88 2 WWW 3 8 x 1 3 4 Bolt 84 2 5 8 Washer 59 ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included allen wrench fc _ and push nut tool and your own phillips screwdriver 3 rubber mallet pes and two adjustable wrenches 2 1 Attach a Wheel Bracket 82 to the front of the Frame 1 with a 3 8 Button Head Screw 65 and a 3 8 Flange Nut 88 Attach a Wheel 83 to the Wheel Bracket with a 3 8 x 1 3 4 Bolt 84 and a 3 8 Nylon Locknut 85 Make sure that the Wheel turns after you have tightened these parts Attach the other Wheel Bracket and Wheel to the Frame in the same way
5. the Console 43 Next route the Resistance Control Wire 48 on top of the Upright 6 so that it will fit beneath the Console 43 Make sure that the Resistance Control Wire is not kinked and that it does not block the indicated hole Place the Console 43 on top of the Upright 6 Attach the Console with six 8 x 1 2 Screws 64 Press the Resistance Knob 63 firmly onto the Resistance Control 48 5 Slide a 3 4 Spacer 58 onto the left side of the Upright 6 Make sure that the open side of the Spacer is facing the Upright Next press a Plastic Washer 55 into a Large Pivot Cover 54 Make sure that the Plastic Washer is turned so it is flush with the Large Pivot Cover Slide the Plastic Washer and the Large Pivot Cover onto the Upright Make sure that there are two Bushings 22 in the Left Handlebar 5 Slide the Left Handlebar onto the Upright 6 Slide a Small Pivot Cover 56 and a 5 8 Washer 59 onto the Upright 6 Using the included push nut tool tap two Push Nuts 60 onto the Upright see the inset drawing When assembling the Push Nuts 60 you will need to let go of the push nut tool in order to tap the Push Nuts on completely The Push Nuts are tightened correctly when the Left Handlebar 5 cannot be moved toward the Upright 6 or toward the Push Nuts 60 Press a Pivot Cap 57 into the Small Pivot Cover Repeat this step to attach the Right Handlebar not shown 6 Make sure that there a
6. the Resistance Control Cable 48 should be adjusted To adjust the Cable first raise the hood see HOW TO RAISE THE HOOD at the left While another person holds the hood locate the end of the Resistance Control Cable 48 below the flywheel To decrease the resis tance of the ped als loosen nut A one or two turns and then tighten nut B against the bracket Repeat until the range of resistance is adjusted as desired Then reattach the hood 48 Nut A Nut B Bracket CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results WARNING Before beginning this or any exercise program consult your physician This is especial ly important for individuals over the age of 35 or individuals with pre existing health problems WHY EXERCISE Exercise has proven essential for good health and well being Participation in a well rounded exercise program helps to develop a stronger and more effi cient heart improved respiratory function increased stamina better weight management increased ability to handle stress and greater self esteem EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using y
7. EL68082 The NAME of the product REEBOK elliptical crosstrainer The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s from page 14 of this manual Part No 157822 R0799A Printed in USA O 1999 ICON Health amp Fitness Inc
8. Press two 2 x 3 Caps 38 onto the front of the Frame 1 Press the other two 2 x 3 Caps onto the back of the Frame not shown 2 Hold the Upright 6 in the position shown Carefully pull the Resistance Control Wire 48 and the Reed Switch Wire 52 up through the Upright until there is no slack between the Upright and the Frame 1 Slide the Upright 6 onto the Frame 1 Be careful to avoid pinching the Resistance Control Wire 48 and the Reed Switch Wire 52 Tighten a 3 8 Button Head Screw 65 and a 3 8 Lock Washer 66 into the front of the Upright and the Frame Next tighten two 3 8 Button Head Screws and 3 8 Lock Washers into the sides of the Upright and the Frame Note It may be necessary to loosen the front Button Head Screw slightly in order to attach the other two Button Head Screws Firmly tighten all three Button Head Screws 3 The Console 43 requires two AA batteries not included Alkaline batteries are recommended To install batteries turn over the Console 43 see the inset drawing Insert two batteries into the bat tery clip Make sure that the negative ends of the batteries marked are touching the springs 43 Battery Clip in the battery clip S O Batteries 4 Refer to the inset drawing Detach the Reed Switch Wire 52 from the Resistance Control Wire 48 Plug the Reed Switch Wire into the back of
9. eel Bearing 71 4 Zip Tie 25 2 Shoulder Bolt 72 6 1 4 Nylon Jam Nut 26 4 5 16 Black Washer 73 4 Toe Stop Spacer 27 2 1 4 Nylon Jam Nut 74 2 Toe Stop 28 4 Brace Clamp 75 1 Return Spring 29 4 3 8 Bushing 76 1 Star Washer 30 1 Flywheel w Hub 77 4 1 4 x 2 Screw 31 2 3 8 Lock Washer 78 2 Crank Spacer 32 2 Flywheel Bearing 79 1 Magnet 33 1 Flywheel Axle 80 2 1 4 x 3 4 Screw 34 2 3 8 Washer 81 1 Right Wire Brace 35 2 3 8 Nylon Jam Nut 82 2 Wheel Bracket 36 2 V cap 83 2 Wheel 37 4 1 1 4 Round Cap 84 2 3 8 x 1 3 4 Bolt 38 4 2 x 3 Cap 85 2 3 8 Nylon Locknut 39 2 1 x2 Cap 86 4 10 x 1 4 Screw 40 1 2 x 4 Cap 87 1 Left Wire Brace 41 2 Pedal 88 2 3 8 Flange Nut 42 1 Hood 1 Allen Wrench 43 1 Console 1 Push Nut Tool 44 1 V belt 1 User s Manual 45 2 Foam Grip 46 1 J hook Extra 5 8 Push Nuts may be included 47 1 5 16 Hex Nut These parts are not illustrated Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 R0799A EXPLODED DRAWING Model No RBEL68082 15 HOW TO ORDER REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information when calling The MODEL NUMBER of the product RB
10. fferent mode you can select the scan mode again by repeatedly pressing the mode button Mode Indicators e D If desired you can select the speed time dis tance fat calories or calories mode for full time display To select one of these modes repeatedly press the mode button The mode indicators will show which mode is selected Make sure that the scan mode is not selected If desired the display can be reset by pressing the on reset button Turn off the power To turn off the power simply wait for about six minutes If the pedals are not moved and the console buttons are not pressed for six minutes the power will turn off automatically HOW TO ADJUST THE RESISTANCE OF THE PEDALS To adjust the intensity of your exercise the resistance of the pedals can be adjusted To increase the resistance turn the resistance knob clockwise to decrease the resistance turn the knob counterclockwise HOW TO EXERCISE ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handle bars and step onto the pedal that is in the lowest position see the drawing at the right Next step onto the other pedal Center your feet on the pedals Push the pedals until they begin to move with a continuous motion Note The crank arms beneath the hood can turn in either direction turn the crank arms in the direction that is the most comfortable for you Pedals Crank Arm To dismount the ell
11. he REEBOK elliptical crosstrainer The REEBOK elliptical crosstrainer is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the REEBOK elliptical crosstrainer features both upper body and lower body exercise adjustable resistance and motivational electronics to help you get the most from each workout Welcome to a whole new world of natural elliptical motion exercise For your benefit read this manual carefully before you use the REEBOK elliptical crosstrainer If you Book Holder have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is RBEL68082 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Console Water Bottle Holder Bottle not included Resistance Knob Handlebar Upright Pedal Wheel Frame RIGHT SIDE PART IDENTIFICATION CHART Use the chart below to identify the small parts used in quantity needed for assembly Note Some small assembly The number in
12. iptical crosstrainer allow the ped als to slowly come to a stop CAUTION The ellipti cal crosstrainer does not have a freewheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the elliptical crosstrain er regularly Replace any worn parts immediately To prevent damage to the console keep liquid away from the console keep the console out of direct sunlight and remove the batteries when storing the elliptical crosstrainer The elliptical crosstrainer can be cleaned with a soft damp cloth Be sure to keep the frame clean where the pedal wheels move Frame Pedal Wheel BATTERY REPLACEMENT If the console does not function properly the batteries should be replaced Refer to assembly steps 3 and 4 on pages 6 and 7 Remove the resistance knob remove the six screws attaching the console and turn the console over Insert two new batteries into the battery compartment Make sure that the reed switch wire is connected to the console Reattach the con sole and the resistance knob 10 HOW TO RAISE THE HOOD Before the trouble shooting steps on this page can be performed the Hood 42 must be raised Refer to the inset drawing below Remove the three 3 8 Button Head Screws 65 and the three 3 8 Lock Washers 66 from the Upright 6
13. ise keep your heart rate in the higher half of your training zone as you exercise Note During the first few weeks of your exercise program it is recom mended that you keep your heart rate in the lower half of the your training zone as you exercise HOW TO MEASURE YOUR HEART RATE To measure your heart rate stop exercising 4 and place two Y fingers on your OI wrist as shown Take a six sec ond heartbeat count and mul tiply the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercis ing If your heart rate is too high decrease the inten sity of your exercise If your heart rate is too low increase the intensity of your exercise WORKOUT GUIDELINES A proper workout includes the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases the body temperature heart rate and circulation in prepa ration for exercise A cardiovascular exercise period including 20 to 30 minutes of exercise with your heart rate in your training zone A cool down with 5 to 10 minutes of stretching Thorough stretching helps to offset problems caused when you stop exercising suddenly Stretching after exercise is also very effective for increasing flexibility EXERCISE FREQUENCY To maintain or improve your condition plan three workouts each week with at least one day of rest bet
14. ning in the program If you select the manual mode this mode will count up the length of time you have exercised Note If you stop exercising for ten seconds or longer the time mode will pause Distance This mode shows the distance you have completed in miles Fat calories FAT CALS This mode shows the approximate number of fat calories you have burned See BURNING FAT on page 12 for an explanation of fat calories Calories CALS This mode shows the approxi mate number of calories you have burned This number includes both fat calories and carbohydrate calories Scan This mode displays the calories fat calories speed time and distance modes for five seconds each in a repeating cycle STEP BY STEP CONSOLE OPERATION Before the console can be operated two AA bat teries must be installed See assembly step 3 on page 6 for installation instructions Follow the steps below to operate the console 1 Turn on the power To turn on the PROGRAM power press the on reset button or sim ply begin exercising on the elliptical crosstrainer When the power is turned on the entire display will appear for two seconds The console will then be ready for use Note If batteries were just installed the power will already be on 2 Select one of the three pacer programs or the manual mode To select one of the pacer Program Indicator programs CALS FATCALS repeatedly press the r1 fl r1
15. our heart rate as a guide For effective exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your train ing zone in the table below Training zones are listed according to age and physical condition TRAINING ZONE BEATS MIN UNCONDITIONED CONDITIONED 133 162 132 160 130 158 129 156 127 155 125 153 138 167 136 166 135 164 134 162 132 161 131 159 129 156 127 155 126 153 125 151 123 150 122 147 120 146 118 144 124 150 122 149 121 147 119 145 118 144 117 142 115 140 114 139 12 Burning Fat To burn fat effectively you must exercise at the proper intensity level for a sustained period of time During the first few minutes of exercise your body uses easi ly accessible carbohydrate calories for energy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat keep your heart rate in the lower half of your train ing zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For effective aerobic exerc
16. p one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees out ward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 13 PART LIST Model No RBEL68082 R0799A Key No Qty Description Key No Qty Description 1 1 Frame 48 1 Resistance Control Assembly 2 1 Right Outer Leg 49 2 Extension Spring 3 1 Left Outer Leg 50 1 Resistance Belt 4 1 Right Handlebar 51 1 Cable Clip 5 1 Left Handlebar 52 1 Reed Switch Wire 6 1 Upright 53 17 8 x 3 4 Screw 7 1 Right Inner Leg 54 2 Large Pivot Cover 8 1 Left Inner Leg 55 2 Plastic Washer 9 2 Crank Arm 56 2 Small Pivot Cover 10 1 Pulley 57 2 Pivot Cap 11 1 Idler Bracket 58 2 3 4 Spacer 12 1 Idler Pulley 59 2 5 8 Washer 13 2 Bearing 60 2 5 8 Push Nut 14 2 3 8 Spacer 61 2 5 16 x 1 3 4 Hex Bolt 15 1 3 8 Axle Cap 62 2 5 16 Nylon Jam Nut 16 5 Retaining Ring 63 1 Resistance Knob 17 4 3 4 Washer 64 6 8 x 1 2 Screw 18 2 3 4 Bushing 65 5 3 8 Button Head Screw 19 2 5 16 Washer 66 3 3 8 Lock Washer 20 2 3 8 x 3 4 Nylon Screw 67 1 Zip Tie Anchor 21 2 Pulley Bearing 68 1 Resistance Screw 22 8 Bushing 69 10 1 4 Washer 23 2 Pedal Wheel 70 1 5mm Nut 24 4 Wh
17. re two 3 8 Bushings 29 in the front end of the Right Outer Leg 2 Attach the Right Handlebar 4 to the Right Outer Leg with a 5 16 x 1 3 4 Hex Bolt 61 and a 5 16 Nylon Jam Nut 62 Make sure that the head of the Carriage Bolt is in the square hole in the Right Handlebar Attach the Left Handlebar 5 to the Left Outer Leg 8 in the same way Push Nut Tool from damage place a mat under the elliptical crosstrainer 7 60 Make sure that all parts of the elliptical crosstrainer are properly tightened To protect the floor or carpet HOW TO USE THE ELLIPTICAL CROSSTRAINER DESCRIPTION OF THE CONSOLE A WARNING Misuse of this product may result in serious injury Read user s manual and follow all warnings and instructions before operating this equipment Never allow children to play on or around this equipment CALS FAT CALS TIME DISTANCE PROGRAM Note If there is a thin sheet of clear plastic on the face of the console remove it The innovative console offers a manual mode and three pacer programs The pacer programs are designed to help you achieve your exercise goals by pacing your exercise The console also features six monitor modes that provide continuous exercise feedback HOW THE PACER PROGRAMS OPERATE When you use a pacer program two columns of bars will appear in the display The left column will show a target pace which is determined by the program
18. so ELLIPTICAL CROSSTRAINER Model No RBEL68082 Serial No QUESTIONS If you have questions or if there are missing or damaged parts please call direct to our toll free Customer Hot Line The trained technicians on our Customer Hot Line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST U S Patent No 5 573 480 Other patents pending CAUTION Tus nti T USER S MANUAL this equipment Keep this manual for future reference TABLE OF CONTENTS LIMITED WARRANTY inesse oe REGERE e ERE EE a AA aa E 2 IMPORTANT PRECAUTIONS occ re 3 BEFORE YOU BEGIN zii seges ike ere bee a PE i EA Guo ERE POR E Ey a eda 4 PART IDENTIFICATION CHART 0 0000 he es 5 ASSEMBLY iii ETT 6 HOW TO USE THE ELLIPTICAL CROSSTRAINER e me 8 MAINTENANCE AND TROUBLE SHOOTING i 10 CONDITIONING GUIDELINES LL 12 PART LIST rds sre pe a RL A i e o Oe de 14 EXPLODED DRAWING 4 006 223 rannte eian E REA Sadana wanes ed ne area 15 HOW TO ORDER REPLACEMENT PARTS Back Cover REEBOK and the Vector Logo 42 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90
19. ties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the REEBOK elliptical crosstrainer Read all instructions in this manual before 9 Each time you stop exercising allow the using the elliptical crosstrainer pedals to slowly come to a stop It is the responsibility of the owner to 10 Keep your back straight when using the ensure that all users of the elliptical elliptical crosstrainer Do not arch your crosstrainer are adequately informed of all back precautions 11 If you feel pain or dizziness while exercis Place the elliptical crosstrainer on a level ing stop immediately and begin cooling surface with a mat beneath it to protect the down floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust 12 The elliptical crosstrainer is intended for in home use only do not use it in any Inspect and tighten all parts regularly commercial rental or institutional se
20. tting Replace any worn parts immediately 13 The decal shown below is found on the ellip Keep children under the age of 12 and pets away from the elliptical crosstrainer at all times The elliptical crosstrainer should not be used by persons weighing more than 250 pounds Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection Always hold the handlebars when mounting dismounting or using the elliptical crosstrainer Make sure to step onto and off the pedal that is in the lowest position when mounting and dismounting tical crosstrainer If the decal is missing or if it is not legible call toll free 1 800 999 3756 to order a free replacement decal Apply the decal in the location shown Decal is not shown actual size Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WARNING Before beginning this or any exercise program consult your physician This is espe cially 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 BEFORE YOU BEGIN Congratulations for selecting t
21. ween workouts After a few months of regular exercise you may complete up to five workouts each week if desired The key to success is to make exer cise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 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 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean for ward and move your hips toward the wall Hold for 15 counts 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 4 Quadriceps Stretch With one hand against a wall for balance reach back and gras
22. you have selected the right column will show your actual pace The target pace will change periodically during the program as the target pace changes simply adjust your pace to keep both columns at the same height Important The target pace is a goal pace Your actual pace Actual Pace Target Pace may be slower than the target pace especially during the first few months of your exercise pro gram Be sure to exercise at a pace that is com fortable for you The three graphs on the console show how the target pace will change during the pacer programs see the drawing at the left Each graph is divided into ten columns and each column represents a two minute time period The bars in each column show what the target pace will be during that two minute period For example in the first column of graph 1 there is one bar This shows that during the first two minutes of program 1 the target pace will be about 1 5 miles per hour see the scale at the left end of the graph In the second column there are five bars This shows that during the second two minute period the target pace will be almost 4 5 mph Each pacer program is twenty minutes long DESCRIPTION OF THE MONITOR MODES The six monitor modes provide continuous exercise feedback The modes are described below Speed This mode shows your pace in miles per hour Time If you select one of the three pacer programs this mode will count down the time remai
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