7
10
HOW TO USE THE HEALTH CYCLE
HOW TO ADJUST THE POSITION OF THE SEAT
FRAME
The Seat Frame (2) can be adjusted to the position
that is the most comfortable for you. To adjust the
Seat Frame, first loosen the Lock Knob (36) on the
right side of the frame. Slide the Seat Frame forward
or backward to the desired position. Retighten the
Lock Knob.
HOW TO ADJUST THE PEDAL STRAPS
To adjust each Pedal Strap (31), first pull the end of
the Pedal Strap off the adjustment tab on the Pedal
(47). Align a different hole in the Pedal Strap with the
adjustment tab. Press the Pedal Strap onto the
adjustment tab.
HOW TO ADJUST THE PEDALLING RESISTANCE
The Pedalling
resistance can
be adjusted
with the
Resistance Dial
(8) located in
front of the
console. To
increase the
resistance, turn
the Resistance
Dial clockwise; to decrease the resistance, turn the
Resistance Dial counterclockwise.
HOW TO USE THE HANDLEBARS
For lower-body exercise only, hold the Handlebars
(5, 6) in a stationary position as you pedal.
For a full-body workout, move the Handlebars (5, 6)
up and down as you pedal. Be sure to keep your back
straight and your knees bent slightly. To vary the
intensity of your upper body exercise, the resistance
of the Handlebars can be adjusted. The resistance is
controlled with the Resistance Knob (7). To increase
the resistance, turn the Resistance Knob clockwise; to
decrease the resistance, turn the Resistance Knob
counterclockwise.
5
7
36
2
6
31
47
8
Adjustment
Tab
CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near the top of the chart (ages are rounded off to the
nearest ten years). Next, look below your age and
find the three numbers in boxes. The three numbers
are your Òtraining zone.Ó The lowest number is the
recommended heart rate for fat burning; the middle
number is the recommended heart rate for maximum
fat burning; the highest number is the recommended
heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a rela-
tively low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calories for
energy. Only after the first few minutes of exercise
does your body begin to use stored
fat
calories for
energy. If your goal is to burn fat, adjust the intensity
of your exercise until your heart rate is near the
lowest number in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle
number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular
system, your exercise must be Òaerobic.Ó Aerobic
exercise is activity that requires large amounts of
oxygen for prolonged periods of time. This increases
the demand on the heart to pump blood to the
muscles, and on the lungs to oxygenate the blood.
For aerobic exercise, adjust the intensity of your
exercise until your heart rate is near the highest
number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes. Then, stop exercising and place two
fingers on your
wrist as
shown. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate. For
example,
if your six-
second heart-
beat count is 14, your heart rate is 140 beats per
minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the inten-
sity of your exercise by changing your Pedalling pace,
adjusting the Pedalling resistance, or moving the
handlebars as you pedal.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up
, consisting of 5 to 10 minutes of stretch-
ing and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in
preparation for strenuous exercise. (See
SUGGESTED STRETCHES on page 11.)
WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.
