Fitness Quest 5K 6100 Home Gym User Manual
Contents
1. four C batteries door Back View STEP 9 Computer Installation back of computer a Remove battery door from back of Computer insert 4 C batteries 7 and replace the battery door phillips bolts Note DO NOT use rechargeable oe book holder batteries doing so will cause a cN computer computer short and destroy the computer tube b Remove A Phillips Bolts from back of Computer c Connect Computer Wires and Computer Tube Wires Front together and carefully tuck wires into Computer View Tube see Figure 9c m r d Mount Computer to Computer Tube using the meh i ff Eai 4 Phillips Bolts removed in Step 9b and tighten pact e Book Holder can be attached to the front of the computer Computer at any time tube 10 Figure 9 Install Computer EXERCISE GUIDELINES 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 rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the2. Left Front Cover 13 M4 x 12mm Phillips Screw 14 M4 x 16mm Phillips Screw 15 Seat Carriage Plug 18 Seat Carriage Bushing 20 Locking Arm Grip 21 Plug 22 Carriage Tube 23 M8 x 15mm Allen Bolt 24 Seat Cushion 25 Backrest 26 Mo x 15mm Phillips Bolt 27 M6 Washer 28 M8 x 45mm Allen Bolt 30 M8 Nylon Nut 31 Front Handlebar Plug 33 Right Pedal 34 Left Pedal 35 QTY S 0 M 0O ed A gt N e KM OO n Omn d N ITEM NBC6100 37 NBC6100 39 NBC6100 40 NBC6100 41 NBC6100 42 NBC6100 43 NBC6100 45 NBC6100 71 NBC6100 75 NBC6100 76 NBC6100 78 NBC6100 80 NBC6100 81 NBC6100 85 NBC6100 86 NBC6100 88 NBC6100 89 NBC6100 90 NBC6100 91 NBC6100 92 NBC6100 FP NBC6100 OM NBC6100 MC NBC6100 K1 NBC6100 K2 PARTS NAME Extension Wire 37 Computer Tube 39 Computer 40 Front Handlebar 41 M8 x 60mm Allen Bolt 42 M5 x 10mm Phillips Bolt 43 M5 x 50mm Phillips Screw 45 Pulse Sensor W Wire 71 Seat Carriage Slider 75 Short Extension Pulse Wire 76 Handlebar Pulse Wire 78 Pulse Wire 80 Long Extension Pulse Wire 81 M3 x 15mm Phillips Screw 85 AC Adapter 86 Book Holder 88 M8 x 55mm Carriage Bolt 89 Right Pedal Strap 90 Left Pedal Strap 91 Bottle Rack 92 Fastener Pack Owners Manual Master Carton Seat Carriage Kit 17 18 19 20 21 22 23 81 Rear Handlebar Kit 04 29 30 31 32 71 78 85 D z oR d ed s
3. 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 gt a id Q O l D lt LA Q co Z USING YOUR RECUMBENT BIKE AWARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION Your recumbent 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 transport wheels make the unit mobile and easy to use IMPORTANT s This bike is not recommended for children e Always make sure that you feel balanced and secure e Always use your bike on a clean solid and level surface DUAL SIDED PEDAL The bike has a dual sided pedal The top 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
4. Remember your bike also comes with pulse sensors located on the Rear 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 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 the following page 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 a workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a
5. 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 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 Lift 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 23 HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS VEP S SPAL CAMAJ Assembly a Remove 1 Allen Bolt and 1 Washer from underside of Carriage Tube see Figure 3 TABLE 1 b Position Seat Carriage in front of Carriage Tube with the 1 bolt hole facing down 200 c Raise Locking Arm slide Carriage Tube into Seat Carriage and push Locking Arm 195 down to hold Carriage Tube in place 190 19 d Remove 3 Allen Bolts and 3 Washers from Main Frame 185 e Plug Pulse Wire from Main F
6. inside the Computer Tube The Computer is illuminated but does not display a pulse reading e You must press the START button on the Computer and have both hands placed firmly on the Pulse Sensors on the Rear Handlebar for the Computer to detect and display your pulse NOTE Depending on what program you have set the Computer to after pressing the START button it will take the Computer approximately 6 11 seconds before it will display your pulse reading If you take one hand off of the Pulse Sensor the Computer will stop displaying your pulse NOTE Keeping your Pulse Sensors clean will provide better conductivity between your hands and the Pulse Sensor To insure a more accurate pulse reading both hands must grab the Pulse Sensors on the Rear Handlebar continuously for approximately 6 seconds 18 2 2 wire connectors connect Pulse Sensors computer 10 wire connector leads to the motor magnetic sensor AC adapter jack computer tube 5 wire connector main 3 wire connector frame to AC Adapter receptacle remove and re insert STEP 10 Water Bottle Holder phillips screw Installation ng water bottle a Remove 2 Phillips Screws from Computer holder Tube b Align holes and attach Water Bottle Holder to Computer Tube with phillips screws SE removed in Step A tube c Place water bottle in holder remove and re insert phillips screw looking from the left side of the unit Figure 1
7. 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 fo record your progress and make sure to keep it up to date See pages 26 28 4 Include weight and or percent body fat measures 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 23 24 9 Reward yourself periodically for a job well done 21 described previously Each workout should begin with a 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 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 intensity 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 all the major muscle grou
8. to rechart your progress Hips A WARNING COA RISK OF ELECTRICAL SHOCK THIS UNIT Pe l D L Sa H H E Calves L R SPECIFICATIONS amp PARTS AND IN A DRY LOCATION ae eee T ST T T T ooo To T T T T T Specifications Ce od eer rt a Approximate a a eC a E eee oles L Height 45 1 2 eann Product Weight RRC Taa HII S OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH WALL UNTIL ELECTRONICS MONITOR KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 275 LBS IS COMPLETELY ASSEMBLED REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC Abdomen WARNING LABEL 3 Thighs L R NBC6100 26 Backrest 6 Maximum User Weight E Font Ha onal 275lbs 0 WOA E E TE Seat Carriage NBC6100 71 E Pulse Sensors e WARNING n LABEL 1 NBC6100 25 X Seat Cushion e Z i NBC6100 12 Z Right Front Cover NBC610 voraer l 6 9 a D Rear ader NBC6100 39 R io o S V EE ooo Computer Tube NBC6100 23 i Carriage Tube NBC6100 35 NBC6100 09 Left Pedal Support Tube WARNING Ne ea e Geos eN LABEL 2 6 Locking Arm WARNING S LABEL 3 E i ka NBC6100 11 Left Rear Cover NBC6100 08 NBC6100 07 Rear Foot Tube End Cap e NBC6100 02 NBC6100 13 NBC6100 06 Front Foot Tube Left Front Cover Roller 26 INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR RECUMBENT BIKE With this product in your home you have everything you need to start your own workout program to
9. 0 Install Water Bottle Holder receptacle STEP 11 AC Adapter AC adapter a Plug AC Adapter into receptacle located in the Main Frame near the Front Foot Tube see Figure 10 b Insert AC Adapter plug into outlet in wall front foot tube Figure 11 AC Adapter GETTING STARTED Once your Recumbent Bike is assembled make sure that your workout space has a solid level surface with plenty of space around it We recommend placing a mat under your unit to protect your flooring Correct Workout Position When exercising keep your back straight and your head in a neutral position to minimize neck and upper back strain When pedaling do not lock out your knees at the bottom of the pedaling motion there should be a slight bend in the knee Always try to pedal the bike with a smooth and rhythmic motion 11 NB 6100 PARTS LIST CH ITEM NBC6100 2 NBC6100 01 NBC6100 02 NBC6 100 04 NBC6100 05 NBC6100 07 NBC6 100 08 NBC6100 09 NBC6100 10 NBC6100 11 NBC6100 12 NBC6100 13 NBC6100 14 NBC6100 15 NBC6100 18 NBC6 100 20 NBC6100 21 NBC6100 22 NBC6100 23 NBC6100 24 NBC6100 25 NBC6100 26 NBC6100 27 NBC6 100 28 NBC6100 30 NBC6100 31 NBC6100 33 NBC6100 34 NBC6100 35 12 PARTS NAME Retail Unit M8 x 65mm Carriage Bolt 01 Front Foot Tube 02 M8 Washer 04 M8 Acorn Nut 05 End Cap 07 Rear Foot Tube 08 Support Tube 09 Right Rear Cover 10 Left Rear Cover 11 Right Front Cover 12
10. AfitnessQuest Dedication to Quality We warrant this product to be free from alll 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 12 15 05 lad new balance fitness equipment QK 6100 Recumbent AD Bike owner s MANUAL For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR New BALANCE 5K 6100 RECUMBENT BIKE EXERCISE DATA CHARTS Update once a week TABLE OF CONTENTS Of Total Of Total Workouts Workout Time Workouts Workout Time Important Safety INSTRUCTIONS see eee 2 Umik Warming Kel alc lS surenin aE EE 3 Specifications K PAS a cacechencwnveuercitoenenuienersidunemuatneebencatintnunntectuneneeuai 3 Ire T sacksien came lecatmchdumrdsnansoda A A adatehaaenes 4 Assembly INSIUCTIONS siscitrinoiindinsasnentnonaismntaeconensadees teanenisaandsimaraus 5 11 E pU Tee rel TTT 11 PPPOE PORS MST cidade aaa a e e E EEA E 12 NB 6100 Exploded KT 13 Using Your Recumbent Bike sese eee 14 Operating the COMPUTES sese eee 15 17 Computer Tips and Trouble SNOOTING sees eee 18 Exercise Guidelines eee 19 Knowing TINS BGC ioiii eaaa 19 A Complete Exercise DrOgrOrm eee eee 19 20 Aerobic Exercise How Much How Often errre 20 When ele 20 Measuring Your Heart Rote sse eee 20 21 CIOTA aa a i N a E a ms heaaeteeints 21 Tips to K
11. FUNCTION ON THE REAR HANDLEBAR The pulse window on your Computer works in conjunction with the pulse sensors found on the rear handlebar 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 22 of this manual For additional information about the importance of working within certain heart rate ranges see pages 20 and 21 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 rear handlebar 14 OPERATING THE COMPUTER WARNING The batteries must be installed as instructed on page 10 Do not carry batteries loosely such as in a 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 bike is equipped with a programmable Computer to help you track your progress and motivate you to reach your fitness goals This Computer pro
12. Multi Hex Tool STEP 7 Foot Pedal Assembly The Foot Pedals Pedal Shafts and Pedal Straps are marked R for Right or L for Left a Insert Pedal Shaft of Left Foot Pedal into threaded hole in Left Crank see Figure 7 b Turn Pedal Shaft by hand counterclockwise until snug Note DO NOT turn the Pedal Shaft clockwise doing so will strip the threads Tighten shaft with Multi Hex Tool provided c Insert Pedal Shaft of Right Foot Pedal into threaded lett side shown hole in Right Crank d Turn Pedal Shaft by hand clockwise until snug Tighten with Multi Hex Tool provided computer tube handlebar tube wires 4 M8 x 15mm M8 x 15mm A allen bolts allen bolt M8 washer P E _ M8 washers a s 7 allen bolt main frame wires 4 Figure 6 Install Computer Tube pedal N RR markings are located on the ends of the pedal shaft looking from the back of the unit Figure 7 Install Foot Pedals M8 washers allen bolts front handlebar Figure 8 Install Front Handlebar _ 7 MB nylon nuts M8 x 60mm computer tube STEP 8 Front Handlebar Installation a Remove 2 Allen Bolts 2 Washers and 2 Nylon Nuts from Front Handlebar b Align bolt holes in Front Handlebar with holes in Computer Tube see Figure 8 c Re install 2 Allen Bolts 2 Washers and 2 Nylon Nuts that were removed in step 8a and tighten
13. Nylon Nuts removed in Step 5a Tighten Bolts with Allen Wrench provided phillips bolts seat seat carriage cushion M 6 washer N M x 15mm o M washer washers __ Mo x Imm S phillips bolts lt Figure 4a Install Seat backrest gt seat _ carriage bushing height adjustment knob K seat carriage Figure 4c Install Backrest _ seat carriage pulse saad taal _ notch rear ____ handlebar X7 M8 nylon Y nuts Sig j d MB washers A handlebar pulse wires MR x 45mm allen bolts Figure 5 Install Rear Handlebar 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 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 perminute rate
14. T RATE ee R I CE R 9 W 9 R 9 7 a R 9 H 9 9 R 9 L Oona COE H H eee L R R a 9 9 9 es E PROGRAM 8 CARDIO PLATEAU 2 MIM CIO a om oam Y om on oa e OO DEE eae COCE R R 9 9 9 JL ee RRR JL JL COO LO UOU S C 0 CO CO PROGRAM 12 85 OF TARGET HEART RATE Ses es Lele l ea le le le o Td ms l ma 1 m m a T s ma T ma 1 a LS es CICO eee COC ee OP H 9 9 9 9 eee 9 9 9 9 9 9 es ee ee 9 Le l es l ea le e ea ea a CJCJCACACAJCI CICCI Cle Ra a oo LR LJ eC L JR R R 9 9 9 1 7 N H a 9 9 9 9 9 9 9 9 9 9 9 9 ee es 9 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 s Then press the A UP or Y DOWN button to adjust the contrast of the screen Press the START button to set the desired level of contrast There are 16 levels of contrast ee ee L J LC ee ee ee ewe ooo eee LL 11 19 L 7 OEE eo COCO nA mmm mn p pan m T am m p ma m Buttons and Definitions ENTER This 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 O The Computer will
15. 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 than the Target Heart Rate the Computer will decrease the workout resistance automatically lf your current Heart Rate is less than your Target Heart Rate it will increase your resistance By the resistance changing the equipment 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 85 of maximum heart rate Target Heart Rate Operating Instructions for Programs 11 and 12 STEP 1 Press the START button for two seconds to clear out previous program STEP 2 Press the A UP or Y DOWN button to choose the desired Heart Rate Program Program 11 or 12 STEP 3 Press
16. dominals 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 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 front of unit main frame assembly we seat carriage carriage tube rear handlebar with pulse sensors front handlebar C front foot tube with rollers __ a computer tube M rear
17. e 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 rear 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 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 continued on next page 15
18. ed to change the location of your bike please follow the steps below e Unplug the bike e Stand at the rear of the bike and grasp the rear handlebar Lift up using your legs not your back tipping the bike forward until it is resting on the front transportation wheels front rollers Wheel the bike to its new location and carefully lower the bike back down to the floor 25 24 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 repect 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 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 it over your body and towards the ground You should feel a stretch in your hips ab
19. eep You GOI sees sss cose erres renne nenen nnn 2 Heart Rate Target Zone Chot 22 Warm Up amp Cool Down SHetches sss sse 23 24 Care amp Storage Of Your Recumbent Bike eee 25 Workout Progress COMMS sese ee eee 26 27 Exercise Data nL ieissar nienia aa aa a tetas 28 2005 Fitness Quest Inc All rights reserved Made in China Fitness Quest is a registered trademark of Fitness Quest Inc New Balance and NB logo are registered trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc 12 15 05 28 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this equipment 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
20. 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 bike 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 contractions 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 The sit a
21. foot tube with end caps seat carriage slider and height adjustment knob book holder water bottle with holder COA L amp R foot pedals amp straps Fastener Pack Tools Required I multi hex tool K mA With phillips 8 M x 15mm phillips bolts included ang screwdriver ___ M6 washers Multi Hex Tool with 3888 Phillips Screwdriver 17mm Allen Wrench emectonwrencr J ka d STEP 1 Front Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from the Front Foot Tube b Position Front Foot Tube with rollers in front of Main Fame and align bolt holes see Figure 1 c Attach Front Foot Tube with 2 Carriage Bolts 2 Washers and 2 Acorn Nuts that were removed in Step la Tighten bolts with Multi Hex Tool provided STEP 2 Rear Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from Support Tube b Position Rear Foot Tube with End Caps behind Main Fame and align bolt holes see Figure 2 c Attach Rear Foot Tube with 2 Carriage Bolts 2 Washers and 2 Acorn Nuts that were removed in Step 2a Hand tighten M8 acorn nuts MB x 65mm carriage bolts front foot tube Figure 1 Install Front Foot Tube support _ tube M8 nut rear foot tube M8 washer p M8 x 55mm end cap lt La carriage bolts Figure 2 Install Rear Foot Tube WARM UP amp COOL DOWN STRETCHES Stretc
22. hes can help improve flexibility and relieve the tightness in muscles 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 lift 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 forward move one leg in
23. his 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 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 equipment 20 Risk of electrical shock This equipment is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS Date weim waist lasna wps tions cates wont 27 WORKOUT PROGRESS CHARTS UNIT WARNING LABELS Important See below for placement of the following warning labels on your equipment Use the charts below and on the following pages to l keep track of your progress over time Before writing WARNING LABEL 1 WARNING LABEL 2 A WARNING A WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE DO NOT PLUG THE AC ADAPTER INTO 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 l weeks measure yourself
24. ise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends to 20 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 21 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 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 The 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 that you will have to cancel or interrupt them because of othe
25. l wire connectors are firmly attached and click into place If the Computer is powered by batteries and The Computer does not illuminate at all e Reconnect the 10 wire connector at the base of the Computer and the 5 wire connector inside the Computer Tube e Reinstall the batteries using instructions on page 10 step 9 Upon start up the Computer s LCD display illuminates faintly e Install new batteries Although the batteries are new when they are shipped from the factory over time they will slowly discharge The Computer displays E 1 e Make sure the 5 wire connector inside the Computer Tube is securely fastened If the Computer is powered by the AC Adapter and The Computer does not illuminate at all e Reconnect the 10 wire connector at the base of the Computer and the 5 wire connector inside the Computer Tube The Computer displays E 1 e Make sure the 5 wire connector inside the Computer Tube is securely fastened NOTE If the AC Adapter receptacle is plugged into the Computer but the adapter is not plugged into an AC wall outlet or has been removed from the AC wall outlet the Computer will not display To reset the Computer the AC Adapter must be plugged into the AC wall outlet If the Computer is powered by Batteries or AC Adapter and The Computer is illuminated but does not display Speed or Distance e Reconnect the 10 wire connector at the base of the Computer and the the 2 wire connector
26. nd reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a component 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 26 and 27 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 continued on next page 19 COMPUTER TIPS AND TROUBLE SHOOTING If you have any problems with your Computer First check this manual to be sure you have followed the assembly instructions correctly Computer Installation Follow Step 9 on page 10 of the Owner s Manual Computer Tube Assembly Follow Step 6 on page 9 of this Manual Make sure al
27. ness 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 NBC6100 2 5 Part Order Number and Description CARE amp STORAGE OF YOUR RECUMBENT BIKE Caring For Your Bike Your Recumbent Bike has been carefully designed to require minimum maintenance However we recommend the following to keep your bike operating smoothly Unplug the bike Use your bike indoors only Wipe all perspiration from your bike with a soft clean cloth after each use to prevent an accumulation of sweat and dirt Clean your bike on a regular basis to prevent a build up of dust Use Windex or an alcohol based cleanser on a clean cloth Do not use any abrasive cleaners and or polish as these will damage the surface Store your bike in a dry area away from children and high traffic areas Regularly check the tightness of nuts and bolts Storing Directions Your bike is portable If you ne
28. on pages 20 22 in this manual regarding heart rate monitoring and how to determine your appropriate 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 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 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 attach ments not recommended by the manufacturer 13 Only one person at a time should use t
29. ps 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 out on your bike is a good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming elliptical exercise 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 23 and 24 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity cycling 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 span 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 aerobic workout five times a week It is important to exerc
30. r 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 22 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 40 year old to get a cardiovascular effect the STEP 6 Computer Tube Assembly a Remove 4 Allen Bolts and 4 Washers from Main Frame b Connect Main Frame wires to wires in Computer Tube remove twist ties and carefully tuck wires into Main Frame while sliding Computer Tube onto Main Frame see Figure 6 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 Re install the 4 Allen Bolts and 4 Washers that were removed in Step 6a and tighten with
31. rame into Long Extension Pulse Wire from Carriage Tube 180 180 and remove twist tie see Figure 3 175 f Slide Carriage Tube over Main Frame align bolt holes and fasten using 3 Allen Bolts 170 and 3 Washers removed in Step 3d tighten bolts Note DO NOT Pinch Wires 170 g Attach Carriage Tube to Support Tube with 1 Allen Bolt and 1 Washer removed in 165 i 165 Step 3a and tighten Heart 160 157 160 h Tighten the Rear Foot Tube bolts installed in Step 2c with Multi Hex Tool provided Rate 153 155 Beats 150 148 150 Min 144 145 140 Maximum ie 140 136 140 a Attainable bols aa Heart Rate PS carriage long extension ne 129 i pulse wire 130 S 127 129 123 129 ae 85 120 Si T 5 119 PSA i carriage i 108 110 CAT 2 101 ASK N 98 70 o SAY piike 100 Target Pa N wire 20 25 30 35 AO 45 50 55 60 65 70 75 80 Zone ba rame AGE YRS EI XIN Ne lt support tube TABLE 2 awe Exercise Warm Up THR Cool Down Total Sessions Total Time LEE Week Period Minutes Period Time Per Wk Per Wk LP 1 amp 2 5 min 60 65 8 5 min 17 min 3 51 min a 3 amp 4 5 min 65 70 10 5 min 20 min 3 60 min N 5 amp 6 5 min 70 75 15 5 min 25 min 3 75 min M8 x 15mm 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min allen bolt 9 amp 10 5 min 70 85 25 5 min 35 min 3 105 min 1 amp 12 5 min 70 85 25 5 min 35 min 3 105 min Figure 3 Install Seat Carriage 22 STEP 4 Seat Cushion and Backrest Installation a Position Seat Cu
32. s oO el l l el t ee a IE et a I as l RE a a IRS PROGRAM 1 MANUAL e e e e an IOI LCD Workout Graphics PROGRAM 5 FAT BLASTER INCLINE a TI 2OOCOO COCO aa Les e ma le Ie Ie e e l ma les CoOCICICICICICICICICI N ee ee ee S ee 9 9 m 9 9 9 ee ee ee 9 PROGRAM 2 ROLLING HILLS CICICICICICICOCIOCICS m n on a a n n o o OCC ae LR LJ 9 9 9 9 9 9 LTR H 9 9 9 9 ee 9 LR 9 9 9 9 9 9 ee 9 R H a 9 9 9 9 9 PROGRAM 6 SUPER SLOW INCLINE CoOCOCICICICICICICICI e Tm m p le Te ms p es PROGRAM 9 PEAKS AND VALLEYS CICICICICICICICICICoI OICICOCOCICICOCICoOCI CMM le ea e e Lea les ooo CCI Inco imo IEE EE ee 9 ee ee 9 9 9 9 9 9 9 ee ee ee PROGRAM 10 OVER THE HILL COCO COO CC CO CO es es eal ea e e es es es les a CICIRCICICIGCICICI On EE Ea le ee eee 9 H H 9 9 9 9 9 9 ee 9 N H 9 9 9 9 ee ee PROGRAM 3 SHAPE UP VALLEY T a fs ool Ooooocooco COCICICICICICICICICI ee ee L eel R R OOOO 9 9 S H 9 9 9 9 9 ee 9 PROGRAM 4 CARDIO PLATEAU nooo CILICICICICIIO ee CoOCOCICICIOI a a OOOO eee OC RS 9 9 9 9 9 9 9 H H 9 9 9 9 9 9 ee 9 9 9 9 9 9 en ee es PROGRAM 7 RANDOM ENERGY CoOCOCICICICICoOCoICoICo a Tes a CoOCICI gg LL LJ LL ooo a O LL OCA e OCOC E eee COC H 9 eae Ca H 9 H 9 9 9 9 L 9 H 9 9 9 9 9 9 ee ee N E 9 9 9 9 ee PROGRAM 11 60 OF TARGET HEAR
33. shion over lower Seat Carriage with narrow side pointing forward and align bolt holes Secure with 4 Phillips Bolts and 4 Washers from fastener pack and tighten see Figure 4a b Place Backrest upside down on a flat surface see Figure 4b c Position Seat Carriage Slider on Backrest as shown in Figure 4b with Height Adjustment Knob facing away from Backrest and Seat Carriage Bushing towards top of Backrest Attach using 4 Phillips Bolts and 4 Washers from fastener pack Tighten bolts d Pull Height Adjustment Knob out and slide Backrest onto Seat Carriage Note Slide the side opposite of the Seat Carriage Bushing on first Release Height Adjustment Knob and continue to slide Backrest down until it clicks into an adjustment hole Turn knob to lock into place see Figure 4c top of backrest height seat carriage bushing adjustment goes towards top of seat knob YO ye M x 15mm phillips bolt M x 15mm lt and phillips bolt M washer and M6 washer STEP _ seat carriage slider N F Mo x 15mm phillips bolt and M6 washer Figure 4b Install Seat Carriage Slider 5 Rear Handlebar Assembly a Remove 2 Allen Bolts 2 Washers and 2 Nylon Nuts from Rear Handlebar with Pulse Sensors b Place Rear Handlebar into notch in Seat Carriage with Handlebar pointing forward and Pulse Sensors facing up see Figure 5 c Secure Rear Handlebar with 2 Allen Bolts 2 Washers and 2
34. 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 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 Recumbent Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of your Recumbent 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 on our web site or email us with any comments or questions you may have New Balance Fitness Equipment 5K 6100 Recumbent 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 email customersupport newbalancefit
35. 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 Y 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 Y DOWN button to scroll to the desired exercise program STEP 3 To set TIME press the ENTER button and use the A UP and Y 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 lf 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 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 16 Programs 11
36. vides 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 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 Y 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 speed in miles per 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 8 Resistance Levels 12 Programmed Workouts ance _ ew ba on your Computer is based on realistic expectations however your Computer is not individually programmabl
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