Fitness Quest 6.0u Home Gym User Manual
Contents
1. LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps e During the STOP mode press and hold the ENTER and A 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 PROGRAM 9 PEAKS AND VALLEYS PROGRAM 10 OVER THE HILL PROGRAM 11 60 OF TARGET HEART RATE PROGRAM 12 85 OF TARGET HEART RATE BELL E2. TABLE 1 200 195 190 190 185 180 180 175 170 170 165 165 161 Heart 160 157 160 Rate 153 155 Beats 148 150 l 150 Min 144 145 140 Maximum 140 140 Attainable e 136 ia Heart Rate 130 es 127 85 119 120 115 Target a 119 Zone 112 108 110 105 10 P98 70 100 Target 20 Zo 30 390 40 45 50 oO 60 65 7O 75 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 65 8 5 min 17 min 3 51 min 3 amp 4 5 min 65 70 10 5 min 20 min 3 60 min 5 amp 6 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 3 105 min 40 year old to get a cardiovascular effect the individual would need to 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 70 85 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during a workout
3. Allen Wrench multi hex tool with phillips screwdriver 17mm allen wrench 6mm 20 5 STEP 1 Foot Tube Assembly Remove the two Carriage Bolts Washers and Nylon Nuts from both the Front Foot Tube with Rollers and the Rear Foot Tube with Caps Align the Rear Foot Tube with the rear of the Main Frame Assembly Make sure the square holes in the Rear Foot Tube are on the outside Insert Bolt through the Rear Foot Tube and Main Frame Assembly Secure with Washers and Nuts you just removed Tighten with the Wrench provided Repeat on the front of the unit using the Front Foot Tube with Rollers front Y rear r main fra r of unit assembly of unit D STEP 2 Seat Assembly a b c d e nuts and washers 2b seat post slider Remove the Height Adjustment Knob from the post on the rear of the Main Frame Slide the Seat Post Cover over the post Align holes and reinsert the Height Adjustment Knob Lay the Seat upside down Remove the four Nuts and Washers on the underside of the Seat Place the Seat Post Slider over the Bolts on the back of the Seat Replace the Washers and Nuts Tighten with the Wrench provided 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 turn the Height Adjustment Knob to tighten it replace washer and nut from top side replace bolt from bottom sid
4. Program 12 is designed to allow you to work out at 85 of maximum heart rate larget Heart Rate Operating Instructions for Programs 11 and 12 STEP 1 Press START 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 Y DOWN button for the desired TIME setting STEP 4 Press ENTER for AGE mode Press the A UP or Y DOWN button for the desired AGE setting STEP 5 Press the START button You are now ready to begin exercising PROGRAM 1 PROGRAM 3 SHAPE UP VALLEY A PROGRAM 4 CARDIO PLATEAU LCD Workout Graphics PROGRAM 5 FAT BLASTER INCLINE SUPER SLOW INCLINE L JIC E A O E ee ee ee E ee ee ee E ee ee ee ee ee E ee ee ee PROGRAM 7 RANDOM ENERGY SS PROGRAM 8 CARDIO PLATEAU 2
5. all the major muscle groups Lifting weights is the most effective way to increase strength MUSCULAR ENDURANCE ot 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 out on your New Balance 6 0u Upright Bike is a good way to obtain this aerobic activity Other popular aerobic condi tioning activities include brisk walking jogging swimming cycling 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 This can be included after a warm up or during a cool down Refer to pages 18 and 19 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity elliptical exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do some 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 sopan and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do your aerobi
6. 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 STEP 3 Handlebar Tube Assembly a Remove the two Allen Bolts Washers and Phillios Screw from the front of the Handlebar Tube b Slip the Handlebar Tube Cover onto the Handlebar Tube as shown c Remove the wire tie from the wires inside the neck of Main Frame Assembly where the Handlebar Tube will go Attach the three wires from the Main Frame Assembly to the three wires coming out the bottom of the Handlebar Tube Handlebar Tube should angle down towards the front of the unit d Insert the Handlebar Tube into the neck of the Main Frame Assembly tucking the wires down into the Main Frame ace eae Assembly Be careful not to pinch the wires Gently pull the aes wires up from the top of the Handlebar Tube to prevent any slack in the wires at the base of the Handlebar Tube e Secure the Handlebar Tube
7. handlebars When you are ready to read your pulse 1 Place both hands firmly on the pulse sensors For the most accurate reading it 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 17 of this manual For additional information about the importance of working within certain heart rate ranges see page 15 and 16 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 described previously Each workout should begin with a warm up and end with a cool down As a general rule soace 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 popular 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 a minimum of two 20 minute sessions per week that include exercises for
8. in place with the three Carriage Bolts Washers and Nylon Nuts from the fastener pack Tighten with the Wrench provided Reinsert the Bolts and Washers you removed in q ee Tighten with the Allen Wrench provided amp washers gt f Let the Handlebar Tube Cover removed in 3a slipo into place Push if down gently until it clicks secure with the Phillips handlebar tube D handlebar tube cover M8 x 60mm carriage bolts M8 washers and M8 nylon nuts carriage bolts washers amp nuts main frame from fastener screw you removed in a pack assembly and tighten STEP 4 Foot Pedal Assembly STEP 5 Handlebar Assembly The Foot Pedals and the Foot Pedal a Remove the two Cranks are marked L and R Allen Bolts Washers and Nuts from Using the Wrench provided attach Handlebars Also E the Left Foot Pedal to the Left Crank remove the Allen KAN rotating the Wrench counter clockwise onie fesd wires s S gt Do not try to turn clockwise You will strip aeea SA the threads the Handlebar Attach the Right Foot Pedal to the Right O Fee ne wiesUp PE epee through the base bolts washers Crank rotating the Wrench clockwise of the Handlebar and nuts so they come out the top 5c left c Place Handlebars into U nand Pe py on the top of the Handlebar acid Tube Remove the Nut Caps ey Replace and tighten the an TET three Allen Bolts Washers bee eee and N
9. 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 perminutfe rate Remember your New Balance 6 0u Upright Bike also comes with pulse sensors located on the handlebars 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 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 17 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 o
10. 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 Bending 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
11. ARTS Of Workouts Update once a week Total Workout Time Of Workouts Total Workout Time 23 ADDITIONAL WORKOUT PROGRESS CHARTS esting Resting Bote Weight Waist Abdomen Hips Thighs TS Rate 22 UNIT WARNING LABELS Important See below for placement of the following warning labels on your unit WARNING LABEL 1 WARNING LABEL 2 A WARNING A WARNING DO NOT PLUG THE AC ADAPTER INTO FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE WALL UNTIL ELECTRONICS MONITOR OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH IS COMPLETELY ASSEMBLED KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 300 LBS REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED WARNING LABEL 3 WARNING LABEL 4 A WARNING A WARNING RISK OF ELECTRICAL SHOCK THIS UNIT MAKE SURE THE ADJUSTMENT PIN IS LOCKED AND TIGHTENED IN PLACE IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION BEFORE BEGINNING EXERCISES Computer Book Eig F i gt Handlebar New Balance 6 0u a Specifications e l WARNING PA LABEL 2 Handlebar Length 45 3 4 puh To Width 22 Seat Water Bottle WM Height 59 l and Holder Seat Adjustment Sete Knob Handlebar Tube Product Weight Approx 106 lbs 00 T A Maximum User Weight 300 Ibs over a 8 le WARNING LABEL 1 WARNING LABEL 4 AC Adapter Receptacle located on left side Front Foot Tube INTRODUCTION CONGRATULATIONS
12. New Balance Fitness Equipment Dedication to Quality New Balance Fitness Equipment warrants 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 If you have any comments or questions contact our Customer Service Department toll free at 1 800 292 5009 Monday through Friday 9 00am to 5 00pm EST Please record the following information and keep for reference Serial Date Of Purchase Save your sales receipt You may wish to staple it into this manual 6 25 04 T new balance 6 0u eeeeeec espe ees eeseeseeaea ee eseeeeseaeeee esos eaeaeae eee eaoe ee eee eeoeeeee ee OWNER S MANUAL S eeeaeoeeaeso0ece0edee e282 00888 88 0 0 0 iene gt e e oeooesooeaeeaeaeseoeaeod For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR New BALANCE 6 0U UPRIGHT BIKE gt d gt Oo amp 2 EHEHEHEH EREE ADDITIONAL EXERCISE DATA CHARTS 24 Week Date Of Workouts Update once a week Total Workout Time Week Date Of Workouts Total Workout Time TABLE OF CONTENTS IID ORIN Salley TSI COIS sssrinin aa 2 Unit Warning Labels ssssessserreerrnrrrnnrrnnrrnnrrnnrnnnrrrrnnrrnnrrerrrerrrerrrerrens 3 PCM GIONS 06 PON S a E E EE EEEE E 3 FO OUC HON serin E E nee DEA 4 ASSemMONY VS HEC HONG raa E E A inei 5 8 C
13. ON PURCHASING YOUR NEW BALANCE 6 0u 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 to 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 the 6 0u 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 New Balance 6 0u Upright Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the New Balance 6 0u Upright Bike We re sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success Please write or call our Customer Service Specialists at the address or phone number listed below or contact us by email or on our web site with any comments or questions you may have New Balance 6 0u Customer Service Department 1400 Ra
14. ae ES o A E Q Using Your New Balance 6 0u Upright BIke eeren 9 10 Operating TNE COMPUTED sessesssesrreerrerrrerirtrrntrrrtrretrrerrrerrrerren 11 13 Exercise SUICGEIINGS sssserresrrurrrntrrtrrrt trut P rut r rtt rrEEEEEPEEEEEEEEEEEEEEEEEEEE E 14 ROW IRIC TAS BO SIO ereina T A AE 14 A Complete Exercise ProgrAM s ssssssrerrrerrrerirerrrerrerrrerrrerrrs 14 15 Aerobic Exercise How Much How Often esecereere 15 Wen TO EXIGO sisena EEF a Eana 15 Measuring Your Heart ROTE essssssersesresrrerrerresrrerrerrerrrrrrerrs 15 16 AONO erea E E E E 16 Ipso keep VOU CONG eeens E EN 16 Heart Rate Target Zone ChOrt ssssesreerrerrrerrrerrrerrrerrerrrerrrerrrs 17 Warm Up amp Cool Down SHretches sessrrsrrrirrrirririrrirrrrrrrrrrn 18 19 Care amp Storage of Your New Balance 6 0U uu cesessesereesereeeees 20 Workout Progress ClOlrts ccccsssssseesesersseersesersesstsneeeraeetraesersess 21 22 Exerce Dard COG arnesa a mee 23 24 New Balance Fitness Equipment 2004 Fitness Queste Inc All rights reserved Made in Taiwan Fitness Quest Inc d b a New Balance Fitness Equipment New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc 6 25 04 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 undert
15. aken 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 15 and 16 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 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 3 Warm up before any exercise program by doing 8 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 9 for exercising in your bare or sock cove
16. 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 is 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 monitor will then show your approximate pulse approximate calories burned elapsed time speed and distance traveled Functions and Features QUICK START BUTTON Allows you to start the computer without selecting a program TIME automatically begins to count up from zero Use the A UP and W DOWN buttons to adjust the resistance 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 A UP and W 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 soeed 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 mil
17. at 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 17 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 minutes 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 continued on next page 1S IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise test 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 ra
18. c 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 a 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 below and on page 16 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 New Balance 6 0u the next Make sure you choose an activity that can be done regularly and is enjoyable for you The 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 afternoon 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 th
19. ct flooring or anything else carefully designed to require minimum maintenance moved from place to place the parts may contact with newspaper or cloth However we recommend the following to keep your unit operating smoothly e Unplug your unit s Unpuovour unt uhentenroiinue e Stand in front of the bike and grasp the E height adjustment cece handlebars KoD eae a alec ct cla e Pull back tipping the machine towards you e Wipe all perspiration from your bike with a soft until it is resting on the front transportation clean cloth after each use to prevent an wheels front rollers Fom SC CO E EE A e Wheel the bike to its new location and store of unit paa redi e Clean your bike on a regular basis to prevent a in an upright position of unit build up of dust Use Windex or an alcohol LN based cleanser on a clean cloth Do not use any abrasive cleaners and or polish as these will handlebar damage the surface I tube a cover e Store your equipment in a dry area away from seat post cover handlebar Children and high traffic areas e Regularly check the tightness of nuts and bolts handlebar tube N q E 6 computer front foot tube with rollers book holder seat lt lt post slider rear foot tube with caps AC adapter seat adjustment knob water bottle with holder M8 x 60mm allen bolts Tools Required M8 washers and M8 nylon nuts included Multi Hex Tool with Fastener Phillios Screwdriver Pack
20. e CALORIES approximate Your computer will estimate the Cumulative calories burned at any given time during your workout Calorie expenditure on your computer is based on realistic expectations 8 Resistance Levels 12 Programme d Workouts 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 it 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 handlebars 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 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
21. e START button for two seconds and the display will reset Once you begin exercising your present workout interval will be flashing You can also increase or decrease your workout resistance by pressing the A UP or the Y 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 monitor 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 than 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 larget Heart Rate
22. e up into square holes on rear foot tube rear of unit rear foot tube assembly shown no roller on rear foot tube slide seat post cover down over post remove height adjustment knob Slide the Seat Post Slider into the Seat Post making sure the Seat is facing forward Insert the Seat Adjustment Knob into the hole on the Seat Post and tighten into place Make sure the Seat Post Slider is pushed into the Seat Post far enough for the Seat Adjustment Knob to catch into the slot on the Seat Post Slider seat post slider nuts and washers seat post slider 4 Back Stretch stand with your legs shoulder length 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 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 re
23. en used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion The 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 helo you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Charts on pages 21 and 22 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 program 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 OPERATING THE COMPUTER WARNING The batteries must be installed as instructed on page 8 Do not carry batteries loosely such as in a purse or pocket The batteries may explode or leak
24. f perspiration and can cause body temperature to rise to dangerous levels We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 2 3 4 5 6 7 8 9 Adopt a specific plan and write it down Keep setting realistic goals as you go along and remind yourself of them often Keep a log to record your progress and make sure to keep it up to date See pages 21 24 Include weight and or percent body fat measures in your log Extra pounds can easily creep back Upgrade your fitness program as you progress Your New Balance 6 0u provides 12 different workout programs to keep your workouts challenging Enlist The support and company of your family and friends Update others on your successes Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 15 Reward yourself periodically for a job well done GETTING STARTED Once your New Balance 6 0u Upright Bike is assembled make sure that your workout space has a solid level surface with plenty of soace around it We recommend placing a 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 handlebars When pedaling do not lock out your knees at the bottom of the pedaling motion there should be a slight bend in
25. ff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 9 00am to 5 00pm Eastern Standard Time Email customersupport fitnessquest 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 always 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 NBPO1060 2 5 Part Order Number and Description 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 Abdomen Hips Resting Thighs L R Calves L R 2 CARE amp STORAGE OF YOUR NEW BALANCE 6 0u ASSEMBLY INSTRUCTIONS Care Directions Storing Directions Occasionally our products contain components that are pre lubricated Your New Balance 6 0u Upright Bike has been Your bike is compact and portable It can be easily at the factory We recommend that you prote
26. laxed 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 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 WARM UP amp COOL DOWN STRETCHES stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive soort movements that require a limited range of motion 10 to 12 minutes of daily stretching is recommended This can be done when warming
27. red feet 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 machine should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this machine 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 advise is absolutely essential ww 12 Use this machine only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 13 Only one person at a time should use this machine 14 Do not put hands feet or any foreign objects on or near this machine when in use by others 15 Always use this machine on a level surface 16 Never operate the machine if the machine is not functioning properly 17 Start exercise slowly and 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 unit 20 Risk of electrical shock This unit is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS EXERCISE DATA CH
28. rely on the estimations provided continued on next page 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 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 v DOWN BUTTON This button allows the user to decrease the values of the Tension Level Time Age and Program 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 W DOWN buttons to scroll to the desired exercise program STEP 3 To set TIME press the ENTER button and use the A UP and W DOWN buttons 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 th
29. te to 0 85 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 time Using your New Balance 6 0u will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upperbody strength for example can be measured by various weight lifting 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 off
30. 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 NEW BALANCE 6 0u UPRIGHT BIKE WARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION The New Balance 6 0u 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 machine on a clean solid and level surface DUAL SIDED PEDAL The New Balance 6 0u 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 gently nest the balls of your feet into the pedal contour You may have to try sliding your foot forward and backward before you 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 USING THE PULSE FUNCTION ON THE FRONT HANDLEBARS The Pulse window on your computer works in conjunction with the pulse sensors found on the front
31. ylon Nuts you just onthe cnd removed with the Wrench bot of the provided Replace the back of the unit pedal shafts the Nut Caps STEP 6 Computer Assembly a Remove the four Phillips Bolts from the back of the Computer b Snap together Connectors for Computer tucking the Wires inside the Handlebar Tube Be careful not to pinch the wires The Book Holder can be attached to the Computer at any time c Attach the Computer using the four Phillios Bolts you removed in step a Tighten with the Screwdriver provided d Remove Battery Door on the back of the Computer Insert four C Batteries included in numbered order and replace Battery Door NT Y handlebar remove and tube a re insert screw 7 ba STEP 7 i Water Bottle water bottle Holder Assembly N aes Remove Phillips Screws from Handlebar Tube Line up Water Bottle Holder and attach to the Handlebar Tube by re inserting Phillips Screws and tightening them with the remove and re insert screw Screwdriver provided computer handlebar tube Back View STEP amp AC Adapter Insert AC Adapter into front of Unit then plug into wall Assembly is now complete IMPORTANT Please read pages 9 10 before beginning your workout for important instructions on how fo use your New Balance 6 0u Upright Bike HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS
Download Pdf Manuals
Related Search