Keys Fitness A7 User's Manual
Contents
1. KeysFitness Owner s Manual Alliance A7 Upright Customer Service 888 340 0482 Keys Fitness Products 4009 Distribution Drive Suite 250 Garland TX 75041 www keysfitness com Model Name A7u Serial Number Write down for future reference Serial number is located under unit 315 00011 01 05 Rev C Table of Contents Alliz ante S E R I E S Important Safety Information 3 Before You Start 4 Assembly 5 9 Console Profiles 10 Console Buttons 11 Program Operation 12 13 Program Profiles 14 Monitoring Your Heart Rate 15 16 Change to MPH or KPH 17 Bike Operation 18 Parts List 19 Exploded View 20 Warranty Informat on 21 Important Safety Information WARNING Before using this unit or starting any exercise program consult your physician This 1s especially important for persons over the age of 35 and or persons with pre existing health problems The manufacturer or distributor assumes no responsibility for personal injury or property damage sustained by or through the use of this product WARNING To reduce the risk of electrical shock burns fire or other possible injuries to the user it 1s important to review this manual and the following precautions before operation SAFETY PRECAUTIONS AND TIPS 1 It is the owner s responsibility to ensure that all users of this unit have read the Owner s Manual and are familiar with warnings and safety precautions 2 This unit has a user ma2. Thank you for purchasing the Alliance A7 Upright This quality product you have chosen was designed to meet your needs for cardiovascular exercise Before you start please read the Owner s Manual and become familiar with the operation of your new unit Remember to take the time to perform the stretching exercises provided to avoid injury If you are taking medication consult your physician to see if the medication will affect your exercise heart rate If you have heart problems you are not active and or are over the age of 35 years do not use the pre set pro grams or start an exercise program without first contacting and receiving approval from your physician To avoid the risk of electrical shock always keep the console dry Do not spill liquids on the console Keys Fitness recommends a sealed water bottle for beverages consumed while using the unit Please review the following drawing below to familiarize yourself with the listed parts PULSE GRIPS LEVELER LEVELER TRANSPORT WHEELS Assembly INSTRUCTIONS FOR ASSEMBLY Unpack the box in a clear area Check to make sure all components are present and in good condition Do not dispose of the packing material until the assembly is completed Tools have been provided for you to use when assembling this product Main Components Main Frame Al Pedals Left and Right A14 Front Stabilizer Cl Rear Stabilizer D1 El Seat Pad El ESA Pulse Handlebar Hl
3. A variety of different factors including medication emotional state temperature and other conditions can affect the target heart rate zone that is best for you Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition MHR Maximum Heart Rate THR Target Heart Rate 220 age maximum heart rate MHR MHR x 60 60 of your maximum heart rate MHR x 75 75 of your maximum heart rate For example if you are 30 years old your calculations will be as follows 220 30 190 190 x 60 114 low end or 60 of MHR 190 x 75 142 high end or 75 of MHR 30 year old THR Target Heart Rate would be 114 142 See Heart Rate Table on page 15 for additional calculations 15 Monitoring Your Heart Rate u u BEE TARGET HEART RATE ZONE Serious athletic training range Cardiovascular conditioning range Fat burning range 16 Change to MPH or KPH ante Change to MPH Miles Per Hour or KPH Kilometers Per Hour 1 With the unit off press and hold 0 on the key pad 2 Start pedaling the bike UNIT KG OR UNIT LB will be displayed in the upper LED window 3 Use the key pad to indicate which unit of measure you would like to use Press 1 for KG and to change distance to KPH Press 2 for LB and to change distance to MPH 4 Stop pedaling the unit until the screen shuts off to accept the changes o T
4. HRC Programs Cardiovascular A program designed to keep your workout heart rate value at AT HR x 110 Fitness Test A program designed to keep your workout heart rate value at AT HR x 100 Target Heart Rate A program designed to keep your workout heart rate value at AT HR x 95 Fat Burn A program designed to keep your workout heart rate value at AT HR x 90 Constant Mode Programs Manual Mode A program designed to be controlled by the user Vigorous A program designed with a long warm up and steady constant resistance Hiking A program designed to train you up and down the road with lots of challenging terrain changes Endurance An advanced program that is designed to increase muscular strength and endurance Speed Interval An program designed with 4 more difficult speed intervals Peak A program designed to maintain a smooth constant speed in order to conserve energy 14 Monitoring Your Heart Rate Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout it is important to work within your target heart rate zone The American Heart Association AHA defines this target as 60 75 percent of your maximum heart rate Your maximum heart rate may be roughly calculated by subtracting your age from 220 Your maximum heart rate and aerobic capacity naturally decreases as you age This may vary from one person to another but use this number to find
5. Resister A A7r amp A7u Control Board Ver3 1 A7r amp A7u Hex Nut M6 1 0 A7r amp A7u Sensor Cable Bracket A7u Sensor Cable A7r amp A7u Round Head Screw M3 0 5 8 A7r amp A7u Round Head Screw M5 0 8 15 A7u Poly v Belt J6 762 A7r amp ATu Sensor Magnetic A7u Lower Wire Hardness A7u Right Shroud A7u Left Shroud A7u Decoration Cover A7r amp A7u Decoration Cap A7r amp ATu Front Stabilizer Assembly A7r amp A7u Adjusting Knob A7r amp ATu Foot Cap A7r amp A7u Leveling Base ATr amp A7u Hex Nut M6 1 40 A7r amp A7u Flat Washer M6 6 5 13 1 ATr amp A7u Nylon Nut M6 1 A7r amp A7u Transportation Wheel 3 23 A7r amp A7u Flat Washer 8 4 17 2 19 A7u Parts List Rev C QTY REF KEYS PART 1 C10 302 00277 1 C11 302 00245 2 C12 302 00252 2 D1 323 00161 1 El 328 00023 1 E2 323 00167 1 E3 306 00321 1 E4 310 00125 1 Fl 302 00258 3 F2 302 00278 1 F3 302 00231 1 F4 319 00005 1 FS 302 00309 1 X3 324 00003 2 F8 331 00045 14 F9 330 00044 4 F10 302 00223 19 F11 302 00275 4 G1 311 00044 4 G2 302 00220 2 G3 331 00040 1 G4 319 00007 1 G5 306 00314 2 G6 313 00081 1 G7 302 00259 1 Gs 302 00217 2 G9 302 00233 8 G10 302 00319 1 G11 302 00260 1 Hl 323 00166 1 H2 313 00078 1 H3 302 00271 1 H4 306 00308 1 H5 302 00246 8 H6 307 00059 1 H7 302 00225 4 H8 313 00090 4 H9 313 00087 4 H10 306 00322 2 H11 302 00310 4 H12 306 00320 2 H13 306 00307 2 H14 323 00168 9 DESCRIPTION A7r amp ATu Spring Washer
6. any time to restart the set up program Operation 1 The Heart Rate input 1s required under AT TEST mode The user must either place his palms on the Heart Rate Handgrip or wear the Heart Rate Transmitter strap 2 Push the SCAN button to switch the display data between upper row and lower row Hold the button down until you hear a beep the display data will automatically change every 4 seconds 3 Use the or buttons to increase or decrease the workout resistance levels Constant Mode HIKING ENDURANCE SPEED INTERVAL OR PEAK You can also use the KEY PAD lo choose one irectly 2 Press ENTER 3 Use or to increase or decrease the user weight or use the KEY PAD to type it in 4 Press ENTER 5 Use or to increase or decrease the workout level or use the KEY PAD to type it in 6 Press ENTER 7 Use or to input the workout time or use the KEY PAD to type it in 6 Press ENTER to begin the workout Note You can hit the RESET button at any time to restart the set up program Operation 1 Push PAUSE RESUME button to save the current workout data At next workout you can push it again to resume where you left off 2 Push the SCAN button to switch the sa ae data between ee row and lower row Hold the button down until you hear a beep the display data will automatically change every 4 seconds 3 Use the or buttons to increase or decrease the workout resistance levels 13 Program Profiles
7. window Note It is suggested to use Heart Rate Transmitter Strap for AT TEST and HRC mode Heart Rate Control mode The HRC mode is designed to keep you exercising at exactly target heart rate If you use the Handgrip to monitor your heart rate please keep your palm on the metal heart rate sensor plates to ensure the correct heart rate AT Test Anaerobic Threshold AT Test 1s the best approach to find the body s maximum point of aerobic exercise by monitoring the body s physical condition while exercising When the body is exercising and the flow of oxygen to the muscles is sufficient the exercise 1s called aerobic exercise Exercise over that limit called anaerobic exercise results in muscles working harder than the body can support and the oxygen flow to the muscles is not sufficient Rather than improving the muscles condition anaerobic exercise can be dangerous AT TEST can measure this point in order to maximize the workout without crossing the AT point To increase accurate measurement begin AT TEST with normal breathing and relaxation keep the speed between 50 70 rpm place your palm on the Heart Rate Handgrips or wear the Heart Rate Transmitter strap Normally the AT HR heart rate can be tested in 10 20 minutes of workout However during the AT TEST if the workout intensity is too high to withstand push PAUSE RESUME button to stop the AT TEST The window will also display the AT HR but 1t 1s a estimated value and less ac
8. EI Console H6 Water Bottle Holder A2 Seat Post E2 O 0 10 UU Uno A39 Assembly Step 1 Figure 1 Attach Rear Stabilizer D1 to Main Frame Al using two Flat Washers C9 two Spring Washers C10 and two Hex Nuts C11 Figure 2 Figure 1 Step 2 Figure 2 Attach Front Stabilizer C1 to Main Frame A1 using two Flat Washers C9 two Spring Washers C10 and two Hex Nuts C11 Assembly SER I E S Step 3 Figure 3 Figure 3 A Connect Upper Wire Harness H8 to Lower Wire Harness A39 Note Upper Wire Harness will be located inside the Console Tube Hl B Slide Console Tube H1 into Main Frame A1 and secure using four Flat Allen Head Bolts H7 Insert Decoration Cap B4 into each bolt hole Figure 4 gt Step 4 Figure 4 A A Connect Upper Wire Harness H8 to Console H6 B Secure Console H6 to Console Tube H1 using six Round Head Screws A36 and six Flat Washers A24 Assembly E E Step 5 Figure 5 Attach Seat Pad El to Seat Post E2 Step 6 Figure 6 Slide Seat Post E2 into Main Frame Al and secure using Locking Pop Pin Knob E4 Figure 6 Assembly HT Step 7 Figure 7 A Thread Right Pedal A14 into the right crank on Main Frame Al by turning the threads Clock Wise Note The Right Pedal is Marked with an R B Thread Left Pedal A14 into the left crank on Main Frame Al by turning the threads Counter C
9. IME e DISTANCE e RPM o HEART RATE e LEVEL e WATTS e METS e CALORIES A keysfitness com A T Anaerobic Threshold KeysFitness MANUAL A T TEST VIGOROUS CARDIO HIKING FITNESS TEST ENDURANCE TARGET HEART RATE SPEED INTERVAL FAT BURN PEAK Alliance 17 Bike Operation Seat Adjustment To raise or lower the seat height start by pulling out the pop pin knob Next raise or lower the seat post to the proper position Then release the pop pin knob to the pre set position hole It is important to ensure that the pop pin knob 1s locked in one of the pre set position holes on the seat post Refer to Figure 1 On the upright bike the seat height should be adjusted so that the bottom of the pedal stroke it s possible to extend your leg with the heel on the pedal First sit on the bike place your feet in the pedals Next rotate one pedal to the furthest most position In this position you should have a slight bend in your knee If your leg is too straight or your foot cannot touch the pedal you will need to lower the seat If your leg is at too much of an angle you will need to raise the seat Foot Pedal Strap Adjustment First place your foot on the pedal Rotate the pedals until one foot is within arm s reach Then carefully reach down and fasten the rubber strap over your shoe and secure 1t to the pedal by slipping the nub at the end of pedal through the slot of the pedal strap Last pull down the strap until 1t
10. LY Pa a he p Ley ate FLY bH EH Ev ZH ZIH ety EH pe fH 3 a EIH FLH FI EN ew 3 sen r a DIH 1 1 1 N ook 23 7 la Liv 1d f LO 1 a B sf T ro Ge 3 i gt UE eee EL ig S EJ E fl 20 Warranty Information KEYS FITNESS PRODUCTS LP LIMITED WARRANTY PRODUCT A7u HOME USE WARRANTY Parts Electronics Labor 3 Years 2 Years 1 Year LIGHT INSTITUTIONAL Parts Electronics Labor 2 Years 2 Years 1 Year This Limited Warranty applies in the United States and Canada to products manufactured or distributed by Keys Fitness Products LP Keys under the KEYS brand name The warranty period to the original purchaser is listed above in the table Keys warrants that the Product you have purchased for use from Keys or from an authorized Keys reseller is free from defects in materials or workmanship under normal use during the warranty period Your sales receipt showing the date of purchase of the Product is your proof of purchase This warranty only extends to you the original purchaser It is not transferable to anyone who subsequently purchases the Product from you It excludes expendable parts wear items Wear items pertain to components that might need to be replaced due to normal wear and tear These items vary per product but will include computer overlays pedal straps rope cords seats grips chains bottom brac
11. SW8 A7u Hex Screw M6 1 25 50 A7r amp A7u Insert Nut M10 1 5 A7r amp ATu Rear Stabilizer Assembly A7u Seat ATu Seat post Assembly ATu Sleeve A7u Locking Pop Pin Knob A7r amp A7u Round Head Allen Bolt M5 0 8 12 A7r amp A7u Spring Washer SW5 A7r amp ATu Flat Washer M5 5 3 10 1 A7r amp A7u Axle Assembly Idler A7u C Ring 8 A7r amp A7u Aluminum Idler Wheel Assembly A7r amp A7u DU Bearing Au Idler Arm Assembly A7r amp A7u C Ring 14 A7r amp A7u Spring A7r amp A7u Generator ATr amp A7u C Ring 15 A7r amp A7u Bearing 6002LLU A7r amp A7u Generator Base A7r amp A7u Shielding Pad A7u Output Generator Wire A7r amp A7u Round Head Allen Bolt M5 0 8 30 A7r amp A7u Bushing 25 22 A7r amp ATu Flat Washer M8 8 5 26 2 5 A7u Round Head Allen Bolt M8 1 25 55 A7r amp A7u Round Head Allen Bolt M8 1 25 45 A7u Pulse Handlebar Assy A7r amp A7u Heart Rate Sensor plate A7r amp A7u Round Head Screw M3 0 5 35 A7r amp A7u Heart Rate Sensor Grip A7r amp A7u Hex Nut M3 0 5 A7r amp A7u Console A7r amp A7u Flat Head Allen Bolt M8 1 25 16 A7u Upper Wire Hardness A7u Heart Rate Sensor wire A7u Console Tube Cover A7u O Ring A7u Grip for Front Handlebar A7r amp A7u Handlebar End Cap A7u Reading Rack QTY Aa BND 002 a nn 2 2 Bb N Do DD m a A A Aa a A DS DD e e e R a NO ee OS Y oR A A Ca Exploded View EH ory La E EJ an E A ij ra Lid i Ton T N 6 e 89 S
12. TERMS OF THIS LIMITED WARRANTY NEI THER KEYS NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR INCIDENTAL OR CONSEQUENTIAL DAM AGES SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY LASTS OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATIONS OR EXCLUSION MAY NOT APPLY TO YOU This Limited Warranty gives you specific legal rights and you may also have other rights that may vary from state to state This is the only express warranty applicable to Keys branded products Keys neither assumes nor authorizes anyone to assume for it any other express warranty PLEASE SEND IN THE WARRANTY CARD WITHIN TEN 10 DAYS OF PURCHASE TO REGISTER YOUR UNIT WITH KEYS FITNESS PRODUCTS LP MAIL WARRANTY CARD TO KEYS FITNESS PRODUCTS PO BOX 551239 DALLAS TX 75355 21 4 KeysFitness Customer Service 888 340 0482 Keys Fitness Products 4009 Distribution Drive Suite 250 Garland TX 75041 www keysfitness com
13. curate AT Test Mode 1 Push or to move the light to AT TEST mode or push the AT TEST button directly 2 Press Enter 3 Push or to increase or decrease the user age or push the correct age on the KEY PAD 4 Press Enter 5 Push or to change the user s sex to Male or Female or Push the number 0 key for female or the number l key for male 6 Press Enter to begin the AT Test Note You can hit the RESET button at any time to restart the set up program Operation 1 The Heart Rate input is required under AT TEST mode The user must either place his palms on the Heart Rate Handgrip or wear the Heart Rate Transmitter strap 2 Push the SCAN button to switch the display data between upper row and lower row Hold the button down until you hear a beep the display data will automatically change every 4 seconds 12 Program Operation HRC Mode Heart Rate Control 1 Use or to move the LED Indicator to select one of the no Den CARDIO FITNESS TEST TARGET HEART RATE OR FAT BURN You can also use the KEY PAD to choose one directly 2 Press ENTER 3 Use or to increase or decrease the user weight or use the KEY PAD to type it in 4 Press ENTER 5 Use or to input the user s AT HR heart rate or use the KEY PAD to type it in 6 Press ENTER 7 Use or to input the workout time or use the KEY PAD to type it n 8 Press ENTER to begin the workout Note You can hit the RESET button at
14. ket assemblies pads upholstery pulleys bearings etc Please contact a Keys Fitness cus tomer service representative for specifics on wear items This Limited Warranty becomes VALID ONLY if the product is purchased through a Keys Fitness authorized dealer unless otherwise authorized by Keys Fitness in writing During the warranty period Keys will repair or replace at Keys option the product if it becomes defective malfunctions or other wise fails to conform with this Limited Warranty under normal use In repairing the Product Keys may replace defective parts or at the option of Keys serviceable used parts that are equivalent to new parts in performance All exchanged parts and Products replaced under this warranty will become the property of Keys Keys reserves the right to change manufacturers of any part to cover any existing warranty This warranty DOES NOT COVER shipping charges export taxes custom duties and taxes or any other charges associated with transportation of the parts or Product To obtain warranty service you must contact a Keys authorized retailer service technician or Keys Fitness at our phone numbers located in this manual Any parts determined to be defective must be returned to Keys to obtain warranty service You must prepay any shipping charges export taxes custom duties and taxes or any other charges associated with transportation of the parts or Product In addition you are responsible for insuring any parts o
15. lock Wise Note The Left Pedal is marked with an L Congratulations You have completed the assembly of your new Alliance A7 Upright Bike Console Profiles UU LES The Alliance A7r has an internal generator that provides electrical power to console display You never need batteries or have to plug it in Just simply pedal over 25 RPM to activate the console There are 3 options for accessing programs 1 AT TEST AT Measurement 2 HRC Mode Cardio Fitness Training Target Heart Rate and Fat Burn 3 Constant torque mode Manual Hiking Speed Interval Vigorous Endurance and Peak Start Pedaling Select Accessing Programs y Input User Data Input User Data Input User Data 10 Console Buttons QUICK START Press this button to enter MANUAL program AT TEST Press this button to enter AT TEST mode RESET Clears current setup variables and goes back to the beginning of setup mode PAUSE RESUME Save and readout the data of current workout situation ENTER Confirm the input data for age weight program mode resistance level and workout time PLUS Increases the value for age weight resistance levels and workout time It is also the select button for programs and user s sex To increase the numbers more quickly hold key down for more than 1 second MINUS Decreases the value for age weight resistance levels and workout time It is also the select button for programs and
16. r Product shipped or returned You assume the risk of loss during shipment You must present Keys with proof of purchase documents including the date of purchase Any evidence of alteration erasing or forgery of proof of purchase documents will be cause to void this Limited Warranty This warranty does not extend to any product not purchased from Keys or from an authorized Keys reseller This Limited Warranty does not extend to any Product that has been damaged or rendered defective a as a result of accident misuse or abuse b by the use of parts not manufactured or sold by Keys c by modification of the Product or normal wear and tear d operation on incorrect power supplies or e as a result of service by anyone other than Keys or an authorized Keys warranty service provider Product on which the serial number has been defaced or removed is not eligible for warranty service Should any Product submitted for warran ty service be found ineligible an estimate of repair cost will be furnished and the repair will be made if requested by you upon Keys receipt of payment or acceptable arrangements for payment EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY KEYS MAKES NO OTHER WARRANTIES EXPRESSED OR IMPLIED INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PUR POSE KEYS EXPRESSLY DISCLAIMS ALL WARRANTIES NOT STATED IN THIS LIMITED WARRANTY ANY IMPLIED WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE
17. sex To decrease the numbers more quickly hold key down for more than 1 second KEY PAD 0 9 Allows you to type the value of age weight resistance levels workout time and program SCAN Will automatically change the data being displayed in the data windows Hold the button down until a beep sound is heard Once SCAN mode is activated the display data will changes every 4 seconds Readout Definitions TIME Indication of the workout time LEVEL Indicates the current workout resistance level DISTANCE Indicates the traveled distance in a workout WATTS Power required to pedal the bike RPMI Pedaling speed in revolutions per minute METS Measurement of oxygen consumption HEART RATE Indicates the heart beats per minute CALORIES Indicates estimated consumed calories burned in K cal Key Pad Program Selection Workout Program Number AT Test Cardio 0 Fitness Test l Target Heart Rate 2 Fat Burn 3 Manual 4 Vigorous 5 Hiking 6 Endurance 7 Speed Interval 8 Peak 9 11 Program Operation Monitoring Heart Rate Heart Rate Handgrips Place you palms onto the metal sensor plates after few second your heart rate should be displayed in the window Heart Rate Transmitter Strap Adjust the strap to proper length Wear directly against your skin around chest Some moisture is need between the Transmitter and your skin prior to your workout Once you start the workout your heart rate will be displaced in heart rate
18. snaps into place Repeat process for the other foot Refer to Figure 2 Figure 2 _ Parts List REF Al A2 A3 AS XI All A12 A13 Al4 Al5 Al6 Al7 X2 A22 A23 A24 A25 A26 A27 A28 A29 A30 A31 A32 A33 A34 A35 A36 A37 A38 A39 Bl B2 B3 B4 Cl C2 C3 C4 C5 C6 C7 C8 C9 KEYS PART 323 00165 310 00123 302 00311 331 00038 324 00001 311 00043 304 00017 330 00045 306 00311 331 00039 330 00046 302 00218 324 00002 302 00219 307 00061 302 00228 302 00263 302 00266 302 00264 302 00242 313 00086 313 00085 307 00060 302 00243 302 00308 313 00089 302 00265 302 00268 304 00013 302 00273 313 00088 305 00054 305 00053 306 00319 306 00304 323 00159 310 00122 306 00306 306 003 10 302 00244 302 00229 302 00254 306 00318 302 00230 DESCRIPTION A7u Frame Assembly A7r amp A7u Water bottle Holder ATu Seat post bolt A7r amp A7u Bearing A7r amp A7u Bottom Bracket Set A7r amp ATu Crank and Pulley set ATu Poly v Belt A7r amp ATu Crank A7r amp A7u Pedal L amp R A7r amp A7u Bearing A7r amp A7u Crank and Pulley Axle A7r amp A7u C Ring 25 A7r amp A7u Poly of Second Axle Assembly A7r amp ATu C Ring 17 A7r amp A7u Load Resister A7r amp ATu Flat Washer M5 5 5 13 1 A7r amp A7u Round Head Screw M5 0 8 10 A7r amp A7u Round Head Screw M5 0 8 15 A7r amp A7u Round Head Screw M4 0 7 10 A7r amp A7u Hex Nut M4 0 7 A7u Wire of Load Resister B A7u Wire of Load
19. ximum capacity of 350 pounds 3 The unit should only be used on a level surface and is intended for indoor use only The unit should not be placed in a garage patio or near water and should never be used while you are wet Keys recommends a mat be placed under the unit to protect floor or carpet and for easier cleaning 4 Follow safety information in regards to plugging in your unit Do not run the power cord underneath your unit Do not operate the unit with a damaged or frayed power cord 5 Wear comfortable good quality walking or running shoes and appropriate clothing Do not use the unit with bare feet sandals socks or stockings 6 Always examine your unit before using to ensure all parts are in working order 7 Allow the unit to fully stop before dismounting 8 Pets should never be allowed near the unit 9 Do not leave children unsupervised near or on the unit 10 Never operate the unit where oxygen 1s being administered or where aerosol products are being used 11 Never insert any object or body parts into any opening 12 For safety and to prevent damage to your unit no more than one person should use the unit at a time 13 Always unplug the unit before cleaning and or servicing Service to your unit should only be performed by an authorized service representative unless authorized and or instructed by the manufacturer 14 Failure to follow these instructions will void the unit warranty Before You Start UU E
20. your approximate effective target zone For example the maximum heart rate for an aver age 40 year old 1s 180 bpm The target heart rate zone 1s 60 75 of 180 or 108 135 bpm See Fitness Safety below Before beginning your workout check your normal resting heart rate Place your fingers lightly against your neck or against your wrist over the main artery After finding your pulse count the number of beats in 10 sec onds Multiply the number of beats by six to determine your pulse rate per minute We recommend taking your heart rate at these times at rest after warming up during your workout and two minutes into your cool down to accurately track your progress as 1t relates to better fitness During your first several months of exercising the AHA recommends aiming for the lower part of the target heart rate zone 60 then gradually progressing up to 75 According to the AHA exercising above 75 of your maximum heart rate may be too strenuous unless you are in top physical condition Exercising below 60 of your maximum will result in minimal cardiovascular conditioning Check your pulse recovery rate If your pulse is over 100 bpm five minutes after you stop exercising or if it s higher than normal the morning after exercising your exertion may have been too strenuous for your cur rent fitness level Rest and reduce the intensity next time Fitness Safety The target heart rate chart indicates average rate zones for different ages
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