New Balance 5K 5100 User's Manual
Contents
1. L L L EZ ce al a PROGRAM 11 60 OF TARGET HEART RATE L IC L jus I PROGRAM 12 8576 OF TARGET HEART RATE L 14 LCD Contrast Calibralion The contrast of the screen can be adjusted by the following steps e During the STOP mode press and hold the ENTER and UP buttons together for over two seconds You will hear a faint beep This will open the LCD contrast calibration mode e Then press the A UP or W DOWN button to adjust the contrast of The screen Press START button to set the desired level of contrast There are 16 levels of contrast IMPORTANT Please review this section before you begin exercising IMPORTANT If2. new balance fitness equipment For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR NEW BALANCE K 5100 UPRIGHT BIKE TABLE OF CONTENTS IPNDOMGAL Safety ademit EPA ERE Na Mee RIS IQ Kusa 2 Ui VU IPO rL u uu o m oT 3 DOS CHIC HONS amp ING 3 gilliesii ejj s 4 Customer Service Ordering Porls r 4 x lige elle m EIU TT 5 8 Parts List amp Exploded 9 Geng 10 USING YoUr VOOM T EO TI 10 11 Using The Pulse Function on The Front Handlebar 1 Operating 12 14 amp C 6 e go ten 15 KNOWING ME BASIC 5 A Complete Exercise Prograrm see 15 16 Aerobic Exercise How Much How Oftlen 16 WAG O EE E E E pa BN 16 Measuring Your Heart ROTE 17 COT TTL E 17 lps TO Keep YOU GONO uu 17 Heart Rate Target Zone Chqll nrnna 18 Warm Up amp Cool Down StireTfche s nr 19 20 COONS p 2 Workout Progress uuu u u 22 23 z C re SI Mb e CGI 24 2005 Fitness Quest Inc All rights reserved Made in Chino Fitness Quest is a registered trademark of Fitness Quest Inc New Balance and NB logo are registered
3. Water Bottle Holder WARNING LABEL 2 WARNING LABEL 1 WARNING WARNING LABELS 3 amp 4 LABEL 2 Rear Foot Tube Front Foot Tube AC Adapter Foot Receptacle Pedal INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR NEW BALANCE 5K 5100 UPRIGHT BIKE With this product in your home you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is toning health maintenance or more energy for daily activities Proper exercise including a low fat diet strength training and aerobic exercise Tones and conditions the muscles we use every day stand walk lift and turn If can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies Using your Upright Bike will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your upright bike Retain this manual for future reference CUSTOMER SERVICE Dear Customer Congratulations on your purchase of the New Balance 5K 5100 Upright Bike We re sure that you will be completely satisfied with The product and we invite your comments so that we c
4. in numbered order and replace Battery Door e Plug the Wire from the Handlebar Pulse tube sensors into The back of the Computer handlebar pulse sensors wire phillips bolts STEP 7 Foot Pedal Assembly The Foot Pedals and the Foot Pedal Cranks are marked L and R Using the Wrench provided attach the Leff Foot Pedal to the Leff Crank rotating the Wrench counter clockwise Do not try to turn clockwise You will strip the threads Attach the Right Foot Pedal to the Right Crank rotating the Wrench clockwise left foot pedal l amp p markings are shown on the ends of the pedal shafts back of the unit Assembly is now complete STEP 8 AC Adapter PORTANT Insert AC Adapter into Please read pages 10 11 front of Unit then plug into wall before beginning your workout for important instructions on how fo use your New Balance 5100 Upright Bike EXPLODED VIEW amp PARTS LIST QTY PART NO NB5100 01 NB5 100 02 NBS 100 03 NBS 100 04 NBS 100 05 NBS 100 07 NB5 100 14 NB5100 15 NB5100 18 NB5100 19 NB51 NB51 NB5100 24 NB5100 25 NB5100 26 NB5100 27L NB5100 27R NB5100 28 NB5100 29 NB5100 30 NB5100 3 00 23L 00 23R DESCRIPTION computer 1 top pulse sensor w wire 2 bottom pulse sensor 3 M3 x 20mm phillips bolt 4 handlebar 5 5 x 14mm phillips bolt 7 M8 washer 14 M8 x 20mm allen bolt 15 front fo
5. Seat Assembly handlebar clamp computer tube cover long sleeve handlebar assembly computer tube water bottle holder a Remove the Nuts and Washers from the bottom of the Seat Attach Seat Post Slider to the bottom of the Seat with Nuts and Washers removed at the beginning of This step b Slide the Seat Post Slider into the Seat Post and secure using the T Knob Short sleeve and Washer from the fastener pack Make sure the T Knob is threading into the hole in the sliding plate inside the Seat Post Slider c Slide the Seat Post into the rear of the Main Frame by loosening the Height Adjustment Knob aligning the holes with the Adjustment Knob Once in position and the Knob is in a hole turn the Height Adjustment Knob to tighten it Make sure the T Knob and Height Adjustment Knob are secure before beginning exercises sliding plate washer short sleeve T knob adjustment knob main frame assembly STEP 6 Computer Assembly computer a Remove the four Phillips Bolts from the back of the Computer b Snap together Wire Connectors for Computer tucking the Wires inside the Computer Tube Be careful not to pinch the wires c Attach the Computer using the four Phillips Bolts you removed in step a lighten with the Phillips Screwdriver provided d Remove Battery Door on the back of connectors the Computer Insert four C Batteries included
6. both metal pulse sensors on both handlebars Wait 6 seconds c Your estimated heart rate range will be displayed on screen Check the chart on the following page to see if you are within your range according to your age When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart on page 18 you can see where your heart rate falls in the minimum and maximum target zones The above are guidelines people with any medical limitations should discuss this formula with their physician CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing q workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure keep it up to date See pages 22 24 4 Include weight and or percent body fat m
7. forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull if over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides CARE amp STORAGE Care Directions S
8. trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc U S Design Patent No D510 965 and other Patents Pending 10 31 05 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine CAUTION Exercise of a strenuous nature as is customarily done on this equipment should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment 1 Before starting this or any other exercise program consult your physician who can assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 17 and 18 in this manual regarding heart rate monitoring and how to determine your appropri ate target heart rate zone When used properly the heart rate pulse sensors wireless chest strap and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate hear
9. will be flashing You can also increase or decrease your workout resistance by pressing the A UP or the W DOWN button To PAUSE your exercising program press the START button then to resume press the START button again Programs 11 and 12 These unique programs allow the Computer to adjust the workout resistance according to your heart rate automatically Grasp the pulse sensors and hold with a firm grip If the current Heart Rate is greater Thon the Target Heart Rate the Computer will decrease the workout resistance automatically If your current Heart Rate is less than your Target Heart Rate it will increase your resistance By the resistance changing the machine will be able to keep your heart rate at its target beats per minute When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Important You must keep your hands on the pulse sensors throughout the entire workout when using Programs 11 and 12 Important Be sure to set your actual age when using These programs Program 11 is designed to allow you to work out at 60 of maximum heart rate Target Heart Rate Program 12 is designed to allow you to work out at 8576 of maximum heart rate Target Heart Rate Operating Ins
10. you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend q graded exercise test If you are just beginning your exercise program your target heart rate range should be roughly qt 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 7076 8576 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate KNOWING THE BASICS Physical fitness is most easily understood by examining its components or parts There is widespread agreement that these five components comprise the basics of physical training CARDIORESPIRATORY ENDURANCE the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of
11. Abdomen Hips Abdomen Hips Thighs L R Resting Heart Rate Calves L R Resting Heart Rate Abdomen 22 ADDITIONAL WORKOUT PROGRESS CHARTS Resting Resting 23 EXERCISE DATA CHARTS Update once q week Of Total Of Total Workouts Workout Time Workouts Workout Time 24 AFitnessQuest Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual 10 31 05
12. Computer is based on realistic expecta tions however your Computer is not individually programmable for all necessary variables to accurately monitor actual calories burned The Computer will count up in 0 1 increments After the display value reaches 999 if will reset to 0 and begin counting from 0 1 again AGE Your Computer is age programmable from 10 to 99 years when you choose Program 11 or Program 12 Note This unit is not recommended for children The age function is only adaptable to Program 11 or Program 12 If you do not set an age this function will always default to age 25 PULSE approximate Your Computer displays your pulse rate in beats per minute during your workout Pulse sensors located on the front handlebar enable the user to read his her pulse rate By grasping the sensors and holding firmly the display will read your pulse rate in the display window Your pulse will continue to read as long as your hands stay on the pulse sensors When used properly the heart rate pulse sensors and display monitor provide q reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Buttons and Definitions ENTER his button allows users to set the Program and Time on Programs 1 10 and Time and Age on Programs 11 12 START This button allows
13. Tube Assembly a Attach the Wire Connector from the Main Frame Assembly to the Wire Connector coming out the bottom of the Computer Tube Computer Tube should angle down towards the front of The unit as shown b Insert the Computer Tube into the front of the Main Frame Assembly tucking the wires down into the Main Frame Assembly Be careful not to pinch the wires Gently pull the wires up from the top of the Computer Tube to prevent any slack in the wires at the base of the Computer Tube c Secure the Computer Tube in place with the four allen bolts and washers from the fastener pack Tighten with the Allen Wrench provided main frame assembly wheel carriage bolt leveler acorn nut washer carriage bolt computer tube wire connector allen bolt main frame assembly washer Y 38 gt Ky U STEP 3 Handlebar Assembly Lift the Handlebar Clamp on the top of the Computer Tube Position the Handlebar Assembly in the U and close the Clamp Place the Computer Tube Cover over the closed Clamp and Handlebar Insert the T Knob and Long Sleeve and rotate it clockwise to secure the Handlebar STEP 4 Water Bottle Holder Assembly Line up Water Bottle Holder and attach to the Computer Tube by using the Phillips Bolts from the fastener pack Tightening Them with the Phillips Screwdriver provided You can place the water bottle in the holder at any time STEP 5
14. an hear about your success Please write or call our Customer Service Specialists at the address or phone number listed below or contact us by ernail or on our web site with any comments or questions you may have New Balance Fitness Equipment 5K 5100 Upright Bike Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 8 30am to 8 00pm Eastern Standard Time Please do not call the above number for Parts See Ordering Missing or Defective Parts section fo the right Email customersupportQfitnessquest com www newbalancefitness com All details depicted in this Owner s Manual and of the product itself are subject to change without notice ORDERING MISSING OR DEFECTIVE PARTS When ordering parts please contact our Parts Department toll free at 1 800 497 5831 Monday through Friday 8 30am to 8 00pm EST IMPORTANT You must have your serial number and this manual ready when calling for parts Serial Please also provide the following information 1 Name Mailing Address and Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number NB5100 2 5 Part Order Number and Description ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre lubricated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth
15. d gradually increase the amount of resistance 18 If the user experiences dizziness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately 19 Use caution not to pinch fingers or hands in moving parts when using the equipment 20 Risk of electrical shock This equipment is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS UNIT WARNING LABELS Important See below for placement of the following warning labels on your unit WARNING LABEL 1 WARNING LABEL 2 3 locations A WARNING A WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE MAKE SURE HEIGHT ADJUSTMENT OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH KNOB AND T KNOBS ARE SECURE KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 275 LBS BEFORE BEGINNING EXERCISES REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC WARNING LABEL 3 WARNING LABEL 4 A WARNING A WARNING DO NOT PLUG THE AC ADAPTER INTO RISK OF ELECTRICAL SHOCK THIS UNIT WALL UNTIL ELECTRONICS MONITOR IS IS TO BE USED ONLY INDOORS COMPLETELY ASSEMBLED AND IN A DRY LOCATION SPECIFICATIONS amp PARTS New Balance 5100 Specifications Computer Approximate Length 36 1 2 Pulse Da Width 23 14 MS Height 53 1 4 NN f Seat Product Weight Approx 74 lbs Handlebar 73e WARNING Seot Post eed LABEL 2 E Slid Maximum User Weight 275 Ibs ud id
16. easures in your log Extra pounds can easily creep back 5 Upgrade your fitness program as you progress Your bike provides 12 different workout programs to keep your workouts challenging 6 Enlist the support and company of your family and friends 7 Update others on your successes 8 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 16 9 Reward yourself periodically for a job well done HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 190 185 180 180 175 170 s 165 165 161 Heart 160 157 160 Rate 153 155 Beats 148 150 150 Min 144 145 140 Maximum 140 140 Attainable 136 136 Heart Rate 133 131 130 RES 127 129 123 T 120 118 Target 119 Zone 112 108 110 105 101 98 70 100 Target 20 25 30 39 40 45 50 55 6O G5 O 80 Zone AGE YRS TABLE 2 Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 6596 8 5 min 17 min 3 51 min 3 amp 4 5 min 65 70 10 5 min 20 min D 60 min 5 amp 5 min 70 75 15 5 min 25 min 3 75 min 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min 9 amp 10 5 min 70 85 25 5 min 35 min 3 105 min 11 amp 12 5 min 70 85 25 5 min 35 min o 105 min WARM UP amp COOL DOWN STRETCHES stretches con help improve flexibility and relieve the tightness in musc
17. es won t contribute significantly to cardiovascular fitness The heart rate you should maintain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for a 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the individual would need keep their heart rate at or above 126 beats per minute to get a cardiovascular effect Note Although 70 was used in this example the heart rate range needed to achieve results falls between 60 and 85 of your maximum heart rate If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 7096 8576 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during a workout take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the per minute rate Remember your bike also comes with pulse sensors located on the handlebar When used properly the unit pulse sensors can help you to determine your estimated heart rate To do so a Push the start button on your Computer b Gently grab
18. for you Ihe important thing to remember is not to skip too many days between workouts or fitness benefits will be lost If you must lose a few days gradually work back into your routine WHEN TO EXERCISE The hour just before the evening meal is a popular time for exercise Ihe late affernoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before The work day begins Advocates of the early start say it makes Them more alert and energetic on The job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load MEASURING YOUR HEART RATE see chart on page 18 Heart rate is widely accepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn t raise your heart rate to a certain level and keep it there for 20 minut
19. gram than a person whose goals are good health and the ability to meet work and recreational needs Your exercise program should include something from each of the four basic fitness components 15 described previously Each workout should begin with q warm up and end with a cool down As a general rule space your workouts throughout the week and avoid consecutive days of hard exercise Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness Included are some of the populor exercises for each category WARM UP 5 10 minutes of exercise such as walking slow jogging knee lifts arm circles or trunk rotations Low intensify movements that simulate movements to be used in the activity can also be included in the warm up MUSCULAR STRENGTH q minimum of two 20 minute sessions per week that include exercises for all the major muscle groups Lifting weights is the most effective way To increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE ot least three 20 minute workouts of continuous aerobic exercise each week Working ou on your bike is a good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming cycling
20. ing the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on The ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch stand with your feet shoulder width apart and your knees slightly bent Liff one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 19 20 4 Back Stretch stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean
21. les that results from repetitive sport movements that require a limited range of motion 10 to 12 minutes of daily stretching is recommended This can be done when warming up or cooling down When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight Tension not pain in the muscle and hold the stretch for 20 To 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee and liff your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in The front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed for ward move one leg in close to the chair while extending the other leg behind you Bend
22. main frame assembly AC adapter front of unit D handlebar EA assembly computer e a tube computer w wire slider front foot tube with wheels seat post water bottle front foot tube with levelers with holder seat adjustment knob L amp R foot pedals amp straps Tools Required multi open end wrench included 99 9 9 Fastener Inciuae multi tool with phillips screwdriver M8 curved washers and acorn nuts Pack Multi T Tool with for foot tubes Phillips Screwdriver Allen Wrench T knob and E for seat long sleeve post slider for handlebar R Multi Open End Wrench computer tube cover WW J M5 x 16mm cca D gt ds phillips bolts for water bottle SESE M8 washers mo DD 8 x 70mm carriage bolts for foot tubes M8 x 20mm allen bolts for computer tube STEP 1 Foot Tube Assembly a Align the Rear Foot Tube with Levelers with the rear of the Main Frame Assembly Make sure the square holes in the Rear Foot Tube are on the outside Insert Carriage Bolts from fastener pack through the Rear Foot Tube with Levelers and Main Frame Assembly Secure with Curved Washers and Nuts also from the fastener pack Tighten with the Wrench provided b Repeat on the front of the unit using the Front Foot Tube with Wheels Make sure wheels are facing forward away from the unit during assembly STEP 2 Computer
23. ng q mat under your unit to protect your flooring Correct Workout Position When exercising you can either keep your back upright or lean forward by resting your forearms on the front handlebar When pedaling do not lock out your knees at the bottom of the pedaling motion there should be a slight bend in the knee Keep your head in a neutral position to minimize neck and upper back strain Always try to pedal the bike with a smooth and rhythmic motion USING YOUR UPRIGHT BIKE WARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION The bike provides a completely smooth and natural feeling that minimizes The impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout The durable steel frame and front transport wheels make the unit mobile and easy To use IMPORTANT e This unit is not recommended for children e Always make sure that you feel balanced and secure e Always use your equipment on a clean solid and level surface DUAL SIDED PEDAL The bike has a dual side pedal The top side of the pedal is to be used with shoes and the bottom smooth side of the pedal is meant to be used with a bare or sock covered foot Top Side of Pedal Bottom Side of Pedal To use The bottom side of The pedal gt s gently nest the balls of your feet into l the pedal contour You may have to try sliding your foot forward and backward before yo
24. ot tube w wheels 18 M8 x 70mm carriage bolt 19 left shroud 23L right shroud 23k x 19mm phillips bolt 24 M4 x 25mm phillips bolt 25 crank cover 26 left pedal w strap 27L right pedal w strap 27R computer tube cover 28 long sleeve 29 T knob 30 computer tube w wire 31 FS O gt LE PART NO NB5100 32 NB5100 33 NB5100 34 NB5100 45 NB5100 46 NB5100 48 NB5100 53 NB5100 54 NB5100 55 NB5100 56 NB5100 58 NB5100 59 NB5100 60 NBS 100 61 NBS 100 62 NBS 100 66 NBS 100 67 NBS 100 68 NBS 100 69 NBS 100 70 NBS 100 7 1 NBS 100 72 NBS 100 73 NBS 100 FP 1 NB5100 OM NB5100 MC DESCRIPTION water bottle 32 M5 x l mm phillips bolt 33 holder w clip 34 seat 45 square plug 46 M4 x 13mm phillips bolt 48 height adjustment knob 53 main frame assembly 54 M8 acorn nut 55 M8 curved washer 56 rear foot tube w levelers 58 leveler 59 bushing 60 seat post 61 short sleeve 62 allen wrench 66 multi open end wrench 67 multi T tool w phillips screwdriver 68 AC adapter 69 M8 nylon nut silver 70 M8 washer silver 71 seat post slider 72 seat post cover 73 fastener pack FP owner s manual OM master carton MC QTY GETTING STARTED Once your bike is assembled make sure that your workout space has a solid level surface with plenty of space around it We recommend placi
25. rope jumping rowing cross country skiing and some continuous action games like racquetball and handball FLEXIBILITY 10 12 minutes of daily stretching exercises performed slowly without a bouncing motion Ihis can be included after a warm up or during a cool down Refer to pages 19 and 20 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity cycling exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do sorne form of aerobic exercise at least three Times a week for a minimum of 20 continuous minutes Of course if that is too much start with a shorter time span and gradually build up to the minimum Then gradually 16 progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do your aerobic workout five times a week It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends to q certain degree on your age and is determined by measuring your heart rate in beats per minute Refer to the Measuring Your Heart Rate section on page 17 for more information on how to determine and measure your heart rate You can do different Types of aerobic activities say walking one day and use your bike the next Make sure you choose an activity that can be done regularly and is enjoyable
26. s equipped with a programmable Computer to help you track your progress and motivate you to reach your fitness goals This Computer provides different programs designed to tailor to your fitness goals Simply choose The program you like set the time limit and begin exercising Your Computer will then show your approximate pulse approximate calories burned elapsed time speed and distance traveled The Computer is designed for programmable magnetic bikes and introduced with the following categories e Functions amp Features e Buttons amp Definitions e Programs Functions and Features TIME Shows your elapsed workout time in minutes and seconds Your Computer will automatically count up from 0 00 to 99 59 in one second intervals You may also program your Computer to count down from a set value by using the UP and Y DOWN buttons If you continue exercising once the time has reached 0 00 the Computer will begin beeping and reset itself To the original time set letting you know your workout is done SPEED Displays your workout speed in miles oer hour DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99 9 miles The distance will be displayed in tenths of a mile CALORIES approximate Your Computer will estimate the cumulative calories burned at any given time during your workout Calorie expenditure 12 RAN mS mo lt eS ENTER pus on your
27. t rate monitoring should not rely on the estimations provided 3 Warm up before any exercise program by doing 5 10 minutes of aerobic activity followed by stretching 4 Wear comfortable clothes that allow freedom of movement and that are not tight or restricting 5 Wear comfortable shoes made of good support with non slip soles Follow the instructions on page 10 for exercising in your bare or sock covered feel 6 Breathe naturally never holding your breath during an exercise 7 Avoid over training You should be able to carry on a conversation while exercising 8 After an exercise session cool down with slow walking and stretching 9 This equipment should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 12 Use this equipment only for its intended use as described in This manual Do not use attachments not recommended by the manufacturer 13 Only one person at a time should use this equipment 14 Do not put hands feet or any foreign objects on or near this equipment when in use by others 15 Always use this equipment on a level surface 16 Never operate the equipment if the equipment is not functioning properly 17 Start exercise slowly an
28. the user to STOP or START exercising By holding this button for two seconds the user can reset all values to 0 The Computer will turn off automatically after approx 4 5 minutes of non use All values will then be reset to 0 A UP BUTTON This button allows the user to increase the values of the Tension Level Time Age and Program DOWN BUTTON This button allows the user decrease the values of the Tension Level Time Age and Program MODE Push To select functions of TIME SPEED DISTANCE CALORIES AGE TARGET HEART RATE and PULSE LCD Workout Graphics This system offers 12 programs that you can preset the workout time and will divide the time by 10 intervals If you do not preset the workout time the system will count up the workout time in one second increments Programs 1 10 see LCD Workout Graphics on next page STEP 1 Begin by pressing the START button for over two seconds This will clear any other chosen function STEP 2 Next press the A UP or DOWN button to scroll to The desired exercise program STEP 3 Io set TIME press the ENTER button and use the A UP and W DOWN buttons to set TIME If you want the TIME to count up from zero press ENTER To move to the next step STEP 4 Press the START button to begin exercising If you want to exit the Program press the START button for two seconds and the display will reset Once you begin exercising your present workout interval
29. time Using your bike will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example can be measured by various weight liffing exercises MUSCULAR ENDURANCE the ability of a muscle or a group of muscles to sustain repeated contrac tions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion Ihe sit and reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a compo nent of fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitness and The right types of exercises will help you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Charts on pages 22 23 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different pro
30. toring Directions Your bike has been carefully designed to require Your unit is compact and portable It can be easily minimum maintenance However we recommend moved from place to place the following to keep your unit operating smoothly e Stand in front of the bike and grasp the e Use your unit indoors only handlebars e Wipe all perspiration from your unit with q soft e Pull back tipping the bike towards you clean cloth after each use to prevent an until it is resting on the front transportation accumulation of sweat and dirt wheels front rollers e Clean your unit on a regular basis to prevent a e Wheel the bike to its new location and store build up of dust Use Windex or an alcohol in an upright position based cleanser on a clean cloth Do not use any abrasive cleaners and or polish as these will damage the surface e Store your unit in q dry area away from children and high traffic areas Regularly check the tightness of nuts and bolts 2 WORKOUT PROGRESS CHARTS Use the charts below and on the following pages to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep These in a notebook You Measuring Sites will find it both informative and motivational to look Waist back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Weight Waist
31. tructions for Programs 11 and 12 STEP 1 Press STANT button for two seconds to clear out previous program STEP 2 Press The A UP or W DOWN button to choose The desired Heart Rate Program Program 11 or 12 STEP 3 Press ENTER for TIME mode Press The A UP or W DOWN button for the desired TIME setting STEP 4 Press ENTER for AGE mode Press the A UP or W DOWN button for the desired AGE setting STEP 5 Press the START button You are now ready to begin exercising 13 Program Selection There are 12 programs with 1 Manual Program 8 Preset Programs and 2 Heart Rate Control Programs Program Graphics Each graph shown is the profile of the loading in each interval column With the value of TIME counting up each interval is 3 minutes long and 10 columns total 30 minutes With the value of TIME counting down each interval is the value of setup TIME divided by 10 For example if The time value is setup to 40 minutes each interval will be 40 minutes divided by 10 intervals 40 10 4 Then each interval will be 4 minutes The following graphs are all the profiles in the Computer PROGRAM 1 PROGRAM 5 PROGRAM 9 MANUAL INTERVALS IM PROGRAM 10 MOUNTAIN
32. u feel it nest into the pedal Once your foot is comfortably aligned with the pedal contour tighten the strap so it is firmly around the foot 10 USING THE PULSE FUNCTION ON THE FRONT HANDLEBAR The Pulse Window on your Computer works in conjunction with The pulse sensors found on the front handlebar When you are ready to read your pulse 1 Place both hands firmly on the pulse sensors For the most accurate reading is important to use both hands 2 Look at your Pulse Window The small heart will begin to blink 3 Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors 4 Refer to the Target Heart Rate Zone Chart found on page 18 of this manual For additional information about the importance of working within certain heart rate ranges see page 17 Measuring Your Heart Rate 5 This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Pulse Sensors 1 OPERATING THE COMPUTER WARNING The batteries must be installed as instructed on page 8 Do not carry batteries loosely such as in q purse or pocket The batteries may explode or leak and cause injury if installed improperly misused disposed of in a fire or recharged WARNING Do not plug AC Adapter into wall until computer is completely assembled Introduction Your unit i
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