Fitness Quest 595r Exercise Bike User Manual
Contents
1. 18 PCS M8 x 20mm phillips bolts 4 pcs for support tube 6 pcs for monitor tube 4 pcs for front handlebar 2 pcs for front foot tube 2 pcs for rear foot tube 2 A RS o O 2 Cc wo ge 28 3 YO ROEL YL _ O Fs O p A O a Ec O A NO x Oru o l ETY YK OF i 2 SO B A O HINARI Q wn D U B O O a 2 886 i o Ss Be EDS I oJ con 2 mM S55 x 7 m ae 9 non HST xXxOoO so _ odd a5 o o SIOE RA fy cse c o 2 S N oO on Ser 5 S06 gt 2 D E ae V OG Zeg og ONAN t O O oaq 2 ovt 12 PCS M8 spring washers 4 pcs for support tube 10 PCS 4 pcs for support tube 2 pcs for rear handlebar 2 pcs for front foot tube 2 pcs for rear foot tube CY OY CYC 4 pcs for front handlebar 2 pcs for fr2. PROGRAM 8 PROGRAM 13 ROTATING PROGRAM 19 USER PROGRAM 2 m PROGRAM 4 FAT BURN PROGRAM 9 PROGRAM 15 DIRECT HEART RATE GRAM 16 60 HEART RATE m 15 RECOVERY FUNCTION During a workout this button can be pressed to activate a resting period for 1 minute The program will automatically go into Recovery if you exceed the pulse rate that was ent
3. Thighs L R Calves L R 23 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 unit operating smoothly 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 e 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 22 Storing Directions Your bike is portable If you need to change the location of your bike please follow the steps below e Stand at the rear of the bike and grasp the rear handlebar e Lift up using your legs not your back tipping the bike forward until it is resting on the front transportation wheels front rollers e Wheel the bike to its new location and carefully lower the bike back down to the floor EQUIPMENT WARNING LABELS Important See below for placement of the following warning labels on your equipment WARNING LABEL 1 WARNING LABEL 2 AWARNING AWARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE RISK OF ELECTRICAL SHOCK THIS UNIT OWNER S MA
4. 03 X595 04 X595 05 X595 06 X595 07 X595 08 X595 09 X595 10 X595 11 X595 12 X595 13 X595 14 X595 15 X595 16 X595 19 X595 20 X595 21 X595 22 X595 23 X595 24 X595 25 X595 26 X595 28 X595 33 X595 34 X595 35 X595 36 X595 41 X595 42 X595 43 X595 44 X595 49 X595 50 10 ITEM MOnNo oak wnrd a St at er BON O 15R 15L 18 20R 20L 21 22 23R 23L 24 26 31 32 33 34 39 40 41 42 47 48 DESCRIPTION water bottle monitor monitor tube wire monitor tube pulse wire M5 x 15mm phillips bolt monitor tube M5 x 16mm phillips bolt end plug front handlebar grip M8 x 20mm phillips bolt M8 spring washer M8 curved washer water bottle holder Ipod holder right front end cap w wheel left front end cap w wheel front foot tube right foot pedal w strap left foot pedal w strap crank cover M4 x 16mm phillips screw right front shroud left front shroud belt front handlebar main frame wire bottom cover main frame pulse wire main frame M4 x 19mm phillips screw AC adapter handlebar pulse wire M8 nylon nut seat M6 X 10mm allen bolt D 3 S S N QANH HF HHH HKHGnNHHKHHKHHHH HS onarnnsFHaeenRHeH a PART X595 5 1 X595 52 X595 62 X595 63 X595 64 X595 65 X595 66 X595 67 X595 68 X595 69 X595 70 X895 73 X595 74 X895 75 X595 76 X595 77 X595 78 X595 80 X595 81 X595 82 X595 83 X595 84 X595 85 X595 86 X595 87 X595 88 X595 91 X595 92 X595 93 X595 94
5. a 119 Zone 112 108 i gt jag STEP 2 Attaching the Rear Handlebar STEP 3 Assembling Seat and 98 70 to the Seat Carriage Backrest to Seat Carriage 100 Target a Attach the Rear Handlebar to the Seat a Secure the Seat to the Seat Carriage using four 20 25 30 35 40 45 50 55 60 65 70 75 80 Zone Carriage using two Allen Bolts Phillips Bolts with a Washer on each Bolt AGE YRS b Apply a Washer to the thread end of each Bolt b Secure the Backrest to the Seat Carriage using and then install and tighten the two Nylon Nuts four Phillips Bolts with a Washer on each Bolt TABLE 2 rear backrest ee handlebar seat Exercise Warm Up THR Cool Down Total Sessions Total Time 7 Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 65 8 5 min 17 min 3 51 min nylon nut p ai 3 amp 4 5min 65 70 10 5min 20min 3 60 min M8 washer ae 5 amp 6 5 min 70 75 15 5 min 25 min 3 75 min Se oe 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 M6 washer Q lt srulcamcgs 11 amp 12 5 min 70 85 25 5 min 35 min 3 105 min 19 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
6. 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 Remember your Recumbent 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 18 CLOTHING All exercise clothing should be loose fitting t
7. 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 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 Slowly lean forward from the ankle keeping your back leg straight
8. were removed in Step 7a monitor tube _ DO NOT PINCH THE WIRES Figure 7 Install Monitor 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 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 groups Lifting weights is the most effective way to increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE ct 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 racquet
9. 25 0 29 9 Overweight 30 0 and Above Obese Body Type Female Male Athlete lt 17 lt 10 Lean 17 22 10 15 Normal 22 25 15 18 Above Average 25 29 18 20 Over fat 29 35 20 25 Obese 35 25 14 TARGET HEART RATE PROGRAMS Direct Target Heart Rate Setting Program 15 This Heart Rate setting is entered directly by the user All parameters can be entered by the user A Target Heart Rate must be entered by the user but the default value is 90 60 Target Heart Rate Program 16 This target Heart Rate is set indirectly by using your age All parameters can be entered by the user It will then use your age to create the proper exercise 85 Target Heart Rate Program 11 This target Heart Rate is set indirectly by using your age All parameters can be entered by the user It will then use your age to create the proper exercise USER PROGRAM Programs 18 amp 19 After selecting the User program edit the parameters you desire by pressing Up Down When you have the desired parameter press Enter to move to the next parameter After the parameters are entered the Level 1 will flash on the Monitor Use Up Down to adjust the level and press Enter when the correct resistance level is achieved You will have to enter the resistance level ten times Press Start Stop to begin workout gt A uu a 0 r a lt tr D oO 1O uu A mr 11 GETTING STARTED Once your Recumbent Bike i
10. AFitnessQuest Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual 8 4 06 OWNER S MANUAL For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR EDGE 595r Recumbent Bike EXERCISE DATA CHARTS TABLE OF CONTENTS Update once a week Date Workouts Workout Time Date Werkos Workout Time TAA TT Ty EIU aanita 2 Equipment Warning LGODEIS init di intisinnniasbiantadninanenenenieisensebiniasiveiians 3 SOS CMG MOMS Ce PAN Soui a rE a aai 3 PTE SAUCONY sirrinin sinn nara ENEN EEEE EEEN EAEE 4 Hardware Kii snacrutxsseatecnasisudiwneinsidniuniionaivnimatntaminids RERE DDE 5 ASSEMDIY INSUCTOMS nrus annsna AAR 6 9 BOGS OOS Parts USfeacasnines ainsana naaa 10 Edge 595r Exploded VIEW a aicuitanis wkertiathaninadterdainsatwideeadndimmbeaeaartes 11 Gening Started neiaie E E a 12 Using Your Recumbent Bike sresisisisireririeienissiie nnana 12 Pulse Function on the Rear Handlebar sccccrrrrrrrree 12 Adjusting the Level of the Bike cceessesssssssaeeeeeeseeeeeens 12 Operating TNE MONON wisis scr ceceeis stsdhensceddatarenebneiseieeasnlads 13 15 Exercise CUI SUINES inira oeaan 16 KNOWING TNE BASICS si ninctnasiscncaandivannrasanaaianautunitnssanevanenindwaveral 16 A Complete Exercise Pro
11. EPLACEMENT 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 EXBCO1595 5 Part Order Number and Description 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 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 w
12. Gram esiiwecssnscstsanaekiceyivavwewndnwevavaoane 16 17 Aerobic Exercise How Much How Often sscececcrernn 17 When to Exerc Se iieii iiie EEEE EEEE 17 Measuring Your Heart ROTC cceeeeessssssteeeeeeeeeseeeeeees 17 18 NOTING aoa A ES ia AE A a a 18 Tips to Keep YOU GONG wacorasuacresenemracerievimdinaraeran 18 Heart Rate Target Zone CGM cississccceeccuavanavertietensilunesdoesants 19 Warm Up amp Cool Down Stretches esssssiiirrrrrrrirrerrrrrrrrrrrrrrre 20 21 Care amp Storage Of Your Recumbent Bike asesccrerrererernn 22 Workout Progress CIIGINS sr cissisasiscenisnad tenance priaasdeenniaanlarvoniiamecer 23 Exercise Data CHAF Seinasti na node a ea 24 AFitnessQuest 2006 Fitness Quest Inc All rights reserved Made in China Edge and Fitness Quest are registered trademarks of Fitness Quest Inc 8 4 06 24 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 pe
13. NUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH IS TO BE USED ONLY INDOORS KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 250 LBS AND IN A DRY LOCATION REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC DO NOT PLUG THE AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS SPECIFICATIONS amp PARTS COMPLETELY ASSEMBLED Edge 595r Specifications Approximate Length 44 5 X595 02 X595 68 Monitor 9 Backrest e Width 24 5 Height 46 Product Weight Approx 103 75 Ibs Maximum User Weight 250 Ibs X595 28 Front Handlebar 9 X595 80 Pulse Sensors 2 X595 78 Rear Handlebar 2 X595 06 Monitor Tube X595 14 p X595 64 B E Support Tube EANA o ee s LABEL 1 X595 49 Seat X595 85 Seat Carriage X595 67 7 _ 5h i i Left Rear Shroud CE ast E WARNING LABEL 2 X595 75 Rear Foot Tube AC Adapter Receptacle X595 73 i Lockin vee aT X595 76 X595 77 X595 74 Rear End Cap Short X595 21 Locking Leveler X595 42 Left Foot Pedal Arm Grip AC Adapter w Strap X595 19 eit Front Foot Tube X595 16 Left Front End Cap w Wheel INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR EDGE 595r RECUMBENT 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 fi
14. X595 FP X595 MC X595 OM ITEM 49 50 61 62 64 65 66R 66L 67 68 69 72 73 74 75 76 77 79 80 81 82 83 84 85 86 88 91 92 93 94 DESCRIPTION bumper M8 washer rectangle end cap seat carriage bushing support tube barrel nut right rear shroud left rear shroud backrest M6 washer M6 x 16mm phillips bolt locking arm assembly locking arm grip rear foot tube rear end cap short leveler rear handlebar w grip pulse sensor M2 x 16mm phillips screw M8 x 70mm allen bolt locking pin M12 large washer seat carriage wire plug seat carriage plug support tube pulse wire AC adapter wire allen wrench multi open end wrench multi T tool w phillips screwdriver fastener pack master carton owners manual QTY N A O Le a pe a IND ID a as NE IK IN SIRO IND a a gt OO rh NON E e a PROGRAM 1 Program Profiles PROGRAM 6 FITNESS TEST PROGRAM 11 PROGRAM 17 85 HEART RATE PROGRAM 7 INTERVALS PROGRAM 3 VALLEY
15. ack cover of the Monitor console This is not a battery storage area this Monitor is powered by an AC Adapter This unit is to be used only indoors and in a dry location Do not plug the AC Adapter into the wall until the electronics monitor is completely assembled DATA INPUT BUTTONS 1 START STOP To Start or Stop a workout press this button Start Body Fat Measurement and quit the Body Fat Measurement 2 DOWN Decreases the value of a selected workout parameter During the workout it will decrease the resistance load 3 UP Increases the value of a selected workout parameter During the workout it will decrease the resistance load 4 ENTER To input desired value or workout mode 5 TEST Press to enter into Recovery function when the Monitor has the heart rate value Recovery is Fitness Level 1 6 after one minute F1 is the best and F is the worst 6 MODE Press to switch display from RPM to SPEED and ODO to DIST during workout START uP DOWN ENTER TesT MODE sToP EDGE a USING YOUR MONITOR Plug the AC Adapter into the unit and then into a 110 volt electrical socket to turn the Monitor on When the Monitor is first turned on the display will emit a beep as the entire LCD Display lights up Press Up or Down on the Key Pad to move to the desired program When the program is flashing that is the program that would be selected Press Enter to select the desired program If t
16. ball 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 20 and 21 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 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 18 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 f
17. dy fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Charts on page 23 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different 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 STEP 8 Attaching Foot Pedals a b To attach Left Foot Pedal turn the Pedal Bolt counter clockwise until snug DO NOT turn clockwise Doing so will strip the threads To attach Right Foot Pedal turn the Pedal Bolt clockwise until snug DO NOT turn counter clockwise Doing so will strip the threads NOTE The pedals are labeled with stickers that specifies the Left Pedal and Right Pedal STEP 9 Attaching the AC Adapter a Attach the AC Adapter to the front of the Main Frame b To turn the unit on plug the AC Adapter into a 110 volt socket pedal bolt Figure 8 Install Foot Pedals main frame AC Adapter Figure 9 Attaching AC Adapter EDGE 595r PARTS LIST PART X595 01 X595 02 X595
18. e Do not pinch wires bot n coer e Attach the six Allen Bolts to the Monitor Tube and through the Vertical Tube of the Main Frame Each Allen Bolt is accompanied with a Curved Washer main frame assembly f Slide the Bottom Cover all the way down so it completely covers all the Bolts Attach the ipod Holder to the Monitor Tube using two Phillips Bolts monitor tube pulse wire monitor tube wire main frame pulse wires w g Figure 5 Install Monitor Tube 7 STEP 6 Attaching the Front Handlebar oe and Water Bottle Holder oe MS x 16mm water bottle A phillips bolt a Attach the Front Handlebar to the Monitor X holder a Tube with four Allen Bolts a Curved Washer APS and a Spring Washer ee MB spring Mg x 20mm i allen bolt b Attach the Water Bottle Holder to the i a M8 curved lo we Monitor Tube with two Phillips Bolts cero aie Mosier Jae c Insert the Water Bottle into the Water Bottle Holder It is recommended that the bottle be washed before use STEP 7 Attaching the Monitor monitor a Remove the Phillips Bolts in the back of pulse wire the Monitor save Bolts for step 7d b Connect Monitor Wire to the Monitor monitor ube pulse wire Pa Tube Wire monitor tube wire c Connect the Monitor Pulse Wire to the M5 x 10mm Monitor Tube Pulse Wire phillips bolt d Securely fasten the Monitor to the Monitor Tube with the four Phillips Bolts that
19. ered before the workout begins MANUAL PROGRAM Program 1 After selecting the Manual program you can edit all the parameters in this program by pressing Up or Down on the Key Pad Once a desired parameter is met press Select to move to the next parameter The Start Stop button will begin the Manual Program exercise During this exercise Up Down adjusts resistance load during the workout PRE PROGRAM Programs 2 12 There are 5 programs to select and the profiles are located on the following page All program profiles have 16 levels of resistance After a program has been selected pressing Enter will make the Time Parameter flash Then by press ing Up or Down you can select the desired Time value and then press Enter You can edit other parameters and pressing Start Stop will begin the workout BODY FAT PROGRAM Program 14 1 Select the Body Fat B F Program and press Enter 2 Then select your Gender Male or Female and press Enter select your Age in years and press Enter select your Height feet then inches and press Enter select your weight in pounds and press Enter hit Start and then grasp the hand pulse sensors for fifteen seconds 3 The display will then show your BMI Body Mass Index and your estimated Body Fat percentage Below is a chart pertaining to Body Mass Index BMI Body Mass Index Weight Status Below 18 5 Underweight 18 5 24 9 Normal
20. fect 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 this equipment 14 Do not put hands feet or any foreign objects on or near this equipment when in use by others 15 Always use this equipment on a level surface 16 Never operate the equipment if the equipment is not functioning properly 17 Start exercise slowly 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 WORKOUT PROGRESS CHARTS Use the charts below and on the following page 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 Abdomen to chart future fitness goals as you progress Every two Hips weeks measure yourself to rechart your progress Resting A Resting
21. he parameters in the program are at zero in the beginning of the workout the parameters will count up from zero During the workout the Up and Down will increase UP decrease DOWN the resistance load The program profiles and functions are described in detail below and on the following pages Note If there is no input signal for over 4 minutes the system will enter Sleep Mode and alll displays will turn off automatically Simply re starting your workout or pressing any button will result in the LCD screen powering up again Holding the Start Stop button for three seconds will reset all function value to zero FUNCTION DISPLAY VALUE TIME minutes 00 00 99 00 Count Up 99 00 00 00 Count Down SPEED MPH 0 99 5 DISTANCE miles 0 00 99 9 CALORIES 0 999 PULSE Beats per minutes 40 240 13
22. intain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for a 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the individual would need to keep their heart rate at or above 126 beats per minute to get a continued on next page 17 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 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
23. ith your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides 21 WARM UP amp COOL DOWN STRETCHES 20 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 up or cooling down When performing these stretches your movements
24. itness 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 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 19 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 ma
25. o 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 specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure to keep it up to date See pages 23 24 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 19 different 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 17 9 Reward yourself periodically for a job well done STEP 4 Attaching the Seat Carriage to the Main Frame a Lift the Locking Arm Assembly on the Seat Carriage and slide the Seat Carriage over the Support Tube The Seat should be facing forward The Support Tube will have tube protruding make sure Protruding Tube is closer to the front The Seat Carriage should be located in the middle of the Support T
26. ont foot tube 2 pcs for rear foot tube M8 flat washers ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are NOTE All location references such as HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS Figure 2 Install Rear Handlebar to Seat Carriage M6 x 16mm Figure 3 Install Seat and Backrest pre lubricated at the factory We recommend that you Pont tear left or fighi made In these TABLE 1 protect flooring or anything else the parts may contact instructions are from the user being with newspaper or cloth on the equipment and facing forward 200 195 Tools Required included 190 a Allen Wrench 185 Multi Open End Wrench FRONT 180 Multi T Tool w Phillios Screwdriver tay 175 ront foot tube 170 170 165 165 161 STEP 1 Attaching the Foot Tubes Heart 160 157 100 Rate 153 155 a Fasten the Front Foot Tube to the front of A REAR Beats 148 150 the Main Frame using an Allen Bolt with a M8 spring washer S Min 150 144 i Spring Washer and a Flat Washer on M8 x 20mm allen bolt 340 Maximum each Bolt US 140 Attainable b Fasten the Rear Foot Tube to the rear of Mg xamm alenibot of ob 136 136 Heart Rate the Main Frame using an Allen Bolt with eS NERIS d de 129 Jel a Spring Washer and a Flat Washer on eee 130 i 129 127 each Bolt 129 Vs 85 Figure 1 Install Foot Tubes 120 il 115 Target
27. ople over the age of 35 pregnant women or those with pre existing health problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 17 18 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 af
28. s 4 Refer to the Target Heart Rate Zone Chart found on page 19 of this manual For additional information about the importance of working within certain heart rate ranges see pages 17 and 18 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 Adjusting the Level of the Bike The Short Levelers are located on the bottom of the Rear Foot Tube End Caps To raise the Foot Tube turn the Short Levelers counter clockwise with the Allen Wrench provided To lower the Foot Tube turn the Short Levelers clockwise with the Allen Wrench Make sure the bike is level before exercising rear foot tube end cap short leveler _ OPERATING THE MONITOR WARNING Do not plug AC Adapter into wall until monitor is completely assembled INTRODUCTION This Monitor provides different programs designed to tailor to your fitness goals Simply choose the program you like set the parameters and begin exercising The Monitor will display calories RPM time soeed wattage pulse heart rate and distance IMPORTANT Always consult with your physician before beginning any exercise program If you are taking medication which may affect your heart rate a physician s advice is absolutely essential WARNING Do not attempt to open the b
29. s 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 bike 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 USING YOUR RECUMBENT BIKE The bike provides a completely smooth and natural feeling that minimizes the impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout The durable steel frame and transport wheels make the bike mobile and easy to use IMPORTANT e 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 Using the Pulse Function on the Rear Handlebar The pulse window on your Monitor 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 sensor
30. shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate 16 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 contrac tions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion 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 com ponent 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 bo
31. tness 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 It 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 the Edge 595r 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 by email or on our web site with any comments or questions you may have Edge 595r Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 321 9236 Monday through Friday 8 30am to 8 00pm Eastern Standard Time email customersupport fitnessquest com www fitnessquest com All details depicted in this Owner s Manual and of the product itself are subject to change without notice ORDERING R
32. ube b Connect the Main Frame Pulse Wires to the Support Tube Pulse Wires c Slide the Support Tube over the horizontal tube on the Main Frame d Attach three Allen Bolts to the front of the Support tube Each Bolt should have a Washer and a Spring Washer accompany the Bolt e Attach an Allen Bolt through the Main Frame to the Support Tube The Bolt should be accompanied with a Washer and a Spring Washer f Connect the Handlebar Pulse Wires with the Support Tube Wires g Insert the Wire Plug securely into the back of the Support Tube front of the main frame malin tame pulse wires M8 x 20mm qh allen bolt support tube pulse wires support tube pulse wires S ort tube M8 spring eps 5 Z washer ff 4 2 M8 flat washer SMe flat washer fA seat carriage M8 spring washer J ie assembly locking arm handlebar assembly pulse wire STEP 5 Attaching the Monitor Tube monitor tube oN Insert the Bottom Cover over of the bottom of the Monitor Tube b Connect the Main Frame Wire to the Monitor Tube Wire M8 curved _ a ipod holder 4 M5x 16mm P phillips bolt Ss c Connect the Monitor Tube Pulse Wires with the Main wasner Frame Pulse Wires d M8 x 20mm Place the Monitor Tube onto the Vertical Tube on allen bolt the Main Frame Align the holes properly so it S can be bolted The Bottom Cover has to be lifted gt while completing this procedur
33. 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 EDGE 595r HARDWARE KIT multi open end wrench D allen wrench multi T tool with phillips screwdriver 4 PCS M5 x 16mm phillips bolts 2 pcs for water bottle rack 2 pcs for ipod holder 2 PCS M8 nylon nuts for rear handlebar
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