Fisher VPC-CG6EX Camcorder User Manual
Contents
1. During a workout this button can be pressed to After selecting the Manual program you can edit activate a resting period for 1 minute The program all the parameters in this program by pressing the f will automatically go into Recovery if you exceed Up Down Once a desired parameter is met All numbers start with EXB482 see Parts List on page 10 the pulse rate that was entered before the press Select to move to the next parameter The workout begins Start Stop button will begin the Manual Program exercise During this exercise Up Down adjusts BODY FAT PROGRAM resistance load during the workout 1 Select the Body Fat B F Program and press Enter 2 Then select your Gender Male or Female and MANUAL 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 USER PROGRAM Press Enter hit Start and then grasp the hand After selecting the User program edit the parame pulse sensors for fifteen seconds ters you desire by pressing Up Down When you 3 The display will then show your BMI Body Mass have the desired parameter press Enter to move to Index and your estimated Body Fat percentage the next parameter After the parameters are Below is a chart pertaining to Body Mass Index entered the Level 1 will flash on the Monitor Use Up Down to adjust the leve2. ites 482u Upright Bike 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 SSCSCSSSSESSSSTSESSSSESSSHESSSSSESSSSSHSSSSSSseeesseseesea OWNER S MANUAL eeeeeseeoeeeoeeeeeeeeeeeeeeeeee20008808000800800 0 oo S eeeeeeeeeseeeseeeeeeeeaee For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING 6 23 06 Your EDGE 482u UpriGut Bike TABLE OF CONTENTS Important Safety INS IrUCTIONS ssssssssnrrrrrrrrrrrrrtnnnnnrrrrrrrrrrrrereeeereene 2 Equipment Warning LODGES iivaccisienendaaraaiiciuaensoveenachamnmaienivenent 3 Specifications amp POMS citsasosisnchinansnexersiatndnbesteimiadadvonsideipiatnenersaaieshanila 3 ANOQUGHON iniiiistnisianindhadietdinuilaninnia NT E E RE EAEN 4 Hardware Ki i isuisiaisinioinsinbneniatdiurinivinidarainininiaitiiiubsin bites tninbkibens tenis 5 PSSM INSrUCHONS soera aa aia 6 9 REDEA A E EEEE E N ET E 10 EOS VISW aiir oaea ease AAEE SE Ea AAE Ei 11 SETTING SIONS si osiisseaicanstencdncirrusinateviarasasonamsadiaieenondiassshmnkanelacmalt 12 Using Your Upright Bike ads cexiccx ices te tetanic eeudtamdahdicaatetnde estates 12 Using the Pulse Function on the Handlebars 12 Operating the MONIT
3. 98 70 100 Target 20 25 30 35 40 45 50 55 60 65 70 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 18 STEP 3 Attaching the Monitor Tube a Attach the ipod Holder onto the Monitor using two Phillips Bolts b Slide Top Cover onto the bottom of the Monitor Tube c Connect the Monitor Wire to the Monitor Extension Wire d Insert Monitor Tube over the Front Foot Tube attached to the Main Frame Assembly e Secure Monitor Tube with six Phillips Bolts and a Curved Washer per Bolt Note Do not pinch Wires while attaching the Monitor Tube 4 ipod holder ee TI M5 x 15mm as phillips bolt 2 monitor tube monitor wire top cover monitor extension wire M8 curved washer 4 M8 x 16mm phillips bolt 4 main frame lt lt Figure 3 Install Monitor Tube STEP 4 Attaching the Monitor and Handlebars a Remove the four Phillios Bolts from the back of the Monitor b Connect the Monitor Wire to the Monitor Connection Wire c Connect the Right and Left Pulse Extension Wires to the two Pulse
4. Date Of Workouts Total Workout Time 23 WORKOUT PROGRESS CHARTS Use the charts below and on the following page to iy 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 Thighs L R Calves L R 22 EQUIPMENT WARNING LABELS Important See below for placement of the following warning labels on your equipment WARNING LABEL 1 WARNING LABEL 2 A WARNING AWARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE MAKE SURE HEIGHT ADJUSTMENT KNOB OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH AND LOCKING KNOB ARE SECURE KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 250 LBS BEFORE BEGINNING EXERCISES REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC WARNING LABEL 3 AWARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION DO NOT PLUG THE AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS COMPLETELY ASSEMBLED SPECIFICATIONS amp PARTS EDGE 482u See ee wen m A ensors Specifications J Approximate Length 41 Width 24 Height 51 25
5. the following to keep your bike operating smoothly e Use your bike indoors only e 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 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 front of the bike and grasp the handlebars e Tip 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 21 4 Back Stretch Stand with your legs shoulder width apart and your knees slightly EDGE 482u HARDWARE KIT bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from iy the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repect 1PCS ae 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
6. Connection Wires d Attach the Monitor to the Monitor Tube by using the four Phillips Bolts that were removed in Step a Note Do not pinch Wires while attaching the Monitor e Connect the Left Pulse Sensor w Wire to the Left Pulse Extension Wire located on the left side of the Monitor Tube monitor _ monitor connection wire monitor wire ee left E i nana a M5x10omm fe phillips bolt 4 left pulse Lz sensor w wire M8 xl mm phillips bolt 2 M8 curved washer 2 left pulse extension wire monitor tube pulse extension l _ Wires f Secure the Left Handlebar to the Monitor Tube with two Phillips Bolts and a Curved Washer for each Note Do not pinch Wires while attaching the Left Handlebar g Connect the Right Pulse Sensor w Wire to the Right Pulse Extension Wire located on the right side of the Monitor Tube h Secure the Right Handlebar to the Monitor Tube with two Phillips Bolts and a Curved Washer for each Note Do not pinch Wires while attaching the Right Handlebar pulse connection wires right _ handlebar ___ fight pulse f sensor w wire M8 x16mm ee phillips bolt 2 MB curved washer 2 right pulse extension wire Figure 4 Install Monitor and Handlebars 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
7. Monitor _ Handlebar WARNING eee LABEL Adjustment Knob for vertical adjustment Seat a Product Weight Approx 64 Ibs Monitor Maximum User Weight Tube 250 Ibs ipod Holder Locking Knob for horizontal adjustment Right Pedal w Strap WARNING RS AC Adapter y Receptacle B l AC Adapter g j Left Pedal Rear Foot w Strap Tube Front Foot K INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR 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 It can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies Using the Upright Bike will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your Upright Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of t
8. 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 18 Heart rate is widely accepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn t raise your heart rate to a certain level and keep it there for 20 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 ag
9. 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 Remember your 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 monitor 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 provide
10. his her approximate 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 12 OPERATING THE MONITOR WARNING 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 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 time speed pulse 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 back cover of the Monitor console This is not a battery storage area this Computer is powered by an AC Adapter This bike is to be used only indoors and in a dry location Do not plug the AC Adapter into the wall until the ele
11. 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 2PCS bolts for Ipod holder 1PCS M5 x 15mm phillips washer and bushing sleeve locking knob M8 large for seat 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 abdominals and lower back multi T tool with phillips screwdriver M8 x 20mm phillips bolts for rear tube 4PCS lpod holder 1PCS Hold for 20 to 30 seconds and release Repeat for opposite side 6 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 4PCS 8 Arm Pullback Stand wi
12. up or during a cool down Refer to pages 19 and 20 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity cycling exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do 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 16 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 17 for more information on how to determine and measure your heart rate You can do different types of aerobic activities say walking one day and use your bike the next Make sure you choose an activity that can be done regularly and is enjoyable 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
13. 20mm Phillips Bolt M8 Curved Washer M8 x 16mm Phillips Bolt Monitor Tube Top Cover Bottom Cover M4 x 25mm Phillips Bolt Right End Cap w Wheel Left End Cap w Wheel Front Foot Tube M8 x 20mm Phillips Bolt M4 x 19mm Phillips Bolt Right Shroud Left Shroud Right Foot Pedal w Strap Left Foot Pedal w Strap M5 x15mm Phillips Bolt Rear End Cap Short Leveler Rear Foot Tube aortas or r ND NS ORD ee ee ITEM EXB482 42 EXB482 46 EXB482 54 EXB482 55 EXB482 56 EXB482 57 EXB482 58 EXB482 59 EXB482 60 EXB482 61 EXB482 62 EXB482 63 EXB482 66 EXB482 67 EXB482 70R EXB482 70L EXB482 7 1 EXB482 72 EXB482 FP EXB482 MC EXB482 OM PARTS NAME ipod Holder M5 x 10mm Phillips Bolt Square Plug Seat Tube w Slip Block M8 Nylon Nut zinc Seat Seat Support Tube Cover Bushing Sleeve Locking Knob Seat Support Tube Plastic Bushing Main Frame Adjustment Knob M8 Flat Washer Right Pulse Extension Wire Left Pulse Extension Wire AC Adapter M8 Large Washer Fastener Pack Master Carton Owner s Manual D 3 ma ee et NG ee ee SR ee er na ee as ar Go a RD Re 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 rou
14. OR armsasse aneti a 13 14 Exercise GUIdelNES osiris veh any nel adn a eNEAN a 15 ROWING th BOSCS sin saveavncrivinvaieniduanndatiniavsxeuinbehiacheininniivicentsy 15 A Complete Exercise ProQrOM ccccccccsssseesessseaaes 15 16 Aerobic Exercise How Much How Often c cee 16 When tO EXSNCISS suariniriiicenniaaenii i 16 Measuring Your Heart Rate visusssiticennecarsvanthdianesabaiednunivevtes 16 17 CIONO sanar e i i a ei aa Ei 17 Tips to Keep You GON vache csviastvstaucivirrsebutieratadvechinivtueviectincn 17 Heart Rate Target Zone Chart esccsrrnererrnenen n 18 Warm Up amp Cool Down Stretches s esssssiiirrrrrrrrrerrrrrrrrrrrrrrre 19 20 Care amp Storage of your Upright BIke s ciisccsssssnsecvvevcrsesnenssvmrreyen 21 W rkout Progress Chars siarsio eaa aia 22 Exercise Dara Char S eriin iniia EE ene ener ery 23 AFitnessQuest 2006 Fitness Quest Inc All rights reserved Edge and Fitness Quest are registered trademarks of Fitness Quest Inc Made in China No part of this booklet may be reproduced or utilized in any form by any means electronic mechanical or otherwise without the express written consent of the copyright holder 6 23 06 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
15. ctronics monitor is completely assembled DATA INPUT BUTTONS 1 ENTER To input desired value or workout mode Holding this button for 3 seconds will reset all function value to be zero 2 RECOVERY Press to enter into Recovery Function if the pulse exceeds 72 Recovery lasts for 1 minute in Fitness Levels 1 6 3 START STOP To Start or Stop a workout press this button Start Body Fat Measurement and quit the Body Fat Measurement 4 UPA Selecting a program or setting increasing values of Resistance Level Time Calories and Distance 5 DOWN V Selecting a program or setting decreasing values of Resistance Level Time Calories and Distance ENTER RECOVERY TOP START ci aiii EDGE b SO E USING YOUR MONITOR Plug the AC Adapter into the Monitor 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 the Up A or Down button 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 the 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 A and Down YW buttons will increase UP decrease DOWN the resistance load The program profiles and functions are described in detail at the end of this section No
16. d 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 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 22 23 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 5 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 16 9 Reward yourself periodically for a job well done 17 described previously Each workout should begi
17. e 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 5 Attaching the Pedals Thread Shafts of Right and Left Pedals into Crank and tighten with wrench Note Pedals are marked Right amp Left a To attach Left Foot Pedal turn the Pedal Bolt counter clockwise unit snug DO NOT turn clockwise Doing so will strip the threads b To attach Right Foot Pedal turn the Pedal Bolt clockwise unit snug DO NOT turn counter clockwise Doing so will strip the threads left foot pedal Figure 6 AC Adapter right foot __ pedal main frame Figure 5 Install Pedals STEP 6 Plugging in the AC Adapter Plug the AC Adapter into the back of the exercise bike Then plug it into a 110 Volt electrical outlet Assembly is now complete IMPORTANT Please read page 12 before beginning your workout for important instructions on how to use your Upright Bike EDGE 482u PARTS LIST ITEM EXB482 01 EXB482 02 EXB482 03 EXB482 04 EXB482 06R EXB482 06L EXB482 07 EXB482 08 EXB482 09 EXB482 10 EXB482 11 EXB482 12 EXB482 13 EXB482 15R EXB482 15L EXB482 16 EXB482 18 EXB482 19 EXB482 20R EXB482 20L EXB482 23R EXB482 23L EEXB482 30 EXB482 38 EXB482 39 EXB482 40 10 PARTS NAME Monitor Monitor Wire Pulse Sensor w Wire Round End Plug Right Handlebar w Grip Left Handlebar w Grip M3 x
18. e 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 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 help you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Charts on page 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 15 RECOVERY FUNCTION MANUAL PROGRAM EDGE 482u EXPLODED VIEW
19. eep your head in a neutral position to minimize neck and upper back strain Always try to pedal the bike with a smooth and rhythmic motion USING YOUR UPRIGHT BIKE 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 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 HANDLEBARS The Pulse window on your Monitor works in conjunction with the pulse sensors found on the 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 18 of this manual For additional information about the importance of working within certain heart rate ranges see pages 16 and 17 Measuring Your Heart Rate 5 This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Pulse sensors located on the handlebars enable the user to read
20. ghly 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 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 Upper body strength for example can be measured by various weight lifting exercises MUSCULAR ENDURANCE th
21. he Edge 482u 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 Edge 482u 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 Please do not call the above number for Parts See Ordering Replacement Parts section to the right All details depicted in this Owner s Manual and of the product itself are subject to change without notice 4 ORDERING REPLACEMENT 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 EXB01482 5 Part Order Number and Description CARE amp STORAGE OF YOUR UPRIGHT BIKE Care Directions Your bike has been carefully designed to require minimum maintenance However we recommend
22. l and press Enter when the correct resistance level is achieved You will have to enter the resistance level ten times Press BMI Body Mass Index Weight Status mody 9 Start Stop to begin workout Below 18 5 Underweight 18 5 24 9 Normal n 25 0 29 9 Overweight 30 0 and Above Obese Usar Programe Button PRE PROGRAM There are 5 programs to select and the profiles are located below ROLLING INTERVAL MOUNTAIN VALLEY 38 19 39 40 14 11 GETTING STARTED Once your bike is assembled make sure that your workout space has a solid level surface with plenty of space around it We recommend placing a mat under your bike to protect your flooring Correct Workout Position When pedaling do not lock out your knees at the bottom of the pedaling motion there should be a slight bend in the knee K
23. me Tube e Align the desired Seat Support Tube hole with the hole located on the Main Frame Tube and secure using the Locking Knob Figure 2 Install Seat 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 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 sec
24. n 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 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
25. onds 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 until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Liff one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 19 FOR CARDIOVASCULAR FITNESS HEART RATE TARGET ZONE TABLE 1 200 195 190 190 185 180 180 175 170 165 165 161 153 155 150 148 150 144 145 140 Maximum 140 136 140 136 Attainable 133 131 Heart Rate 130 CEE 127 129 a 85 119 120 Te S nc Target 112 ras Zone 110 L105 10
26. onents that are pre lubricated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth IMPORTANT PLEASE READ ALL INSTRUCTIONS CAREFULLY BEFORE ASSEMBLING Tools Required included Allen Wrench Multi Open End Wrench Multi T Tool w Phillios Screwdriver NOTE All location references such as front rear left or right made in these instructions are from the user being on the equipment and facing forward STEP 1 Attaching the Foot Tubes a Attach Front Foot Tube with wheels to the Front Bracket of the Main Frame using two Bolts with a Flat Washer on each Bolt b Attach Rear Foot Tube to the Rear Bracket of the Main Frame using two Bolts with a M8 x 20mm Flat Washer on each Bolt phillips bolt 2 rear foot tube M8 flat washer 2 phillips bolt 2 Mg flat washer 2 Figure 1 Install Foot Tubes seat LZ eee ee STEP 2 Assembling the Seat ea p ae sodti be a Attach Seat onto the bracket of the Seat Tube and secure with three i Nylon Nuts _ ishingaisens b Insert Large M8 Washer Bushing Sleeve then another Large M8 Washer onto 4 large M8 washer the Knob __ large M8 washer adjustment knob EN locking knob c Insert the threaded side of the Knob N RN into the Seat Support tube Then put it fa through the Seat Tube and tighten the Knob d Insert the Seat Support Tube into the Main Fra
27. rry on a conversation while exercising 8 After an exercise session cool down with slow walking and stretching Refer to pages 19 and 20 9 This equipment should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 12 Use this equipment only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer 13 Only one person at a time should use this equipment 14 Do not put hands feet or any foreign objects on or near this equipment when in use by others 15 Always use this equipment on a level surface 16 Never operate the equipment if the equipment is not functioning properly 17 Start exercise slowly 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 EXERCISE DATA CHARTS Update once a week Week Date Of Workouts Total Workout Time Week
28. te If there is no input signal for over 4 minutes the system will enter Sleep Mode and all 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 Enter 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
29. th 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 ODOD EDODOD OO monitor tube O0 allen wrench 10PCS multi open end wrench 4 pcs for handlebar 6 pcs for computer tube M8 x 16mm phillips bolts 5 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 washers 4 pcs fo handlebar M8 flat washers 2 pcs for front 6 pcs for foot tube 2 pcs for rear foot M8 curved tube ASSEMBLY INSTRUCTIONS Occasionally our products contain comp
30. 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 16 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 Refer to the series of stretches found on pages 19 and 20 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 ca
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