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CONDITIONING GUIDELINES

The following guidelines will help you to plan your

exercise program. Remember that proper nutrition

and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to 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

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your “training zone.”

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 relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible

carbohydrate

calories for ener-

gy. 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 num-

ber in your training zone as you exercise. For maxi-

mum 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 sys-

tem, your exercise must be “aerobic.” Aerobic exer-

cise 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.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up

, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise

, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. Note: During the first few weeks of your exer-

cise program, do not keep your heart rate in your

training zone for longer than 20 minutes.

A cool-down

, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs each week, with at least one day of rest between

workouts. After a few months of regular exercise, you

may complete up to five workouts each week, if

desired. Remember, the key to success is make exer-

cise a regular and enjoyable part of your everyday life.

WARNING:

• Before beginning this or any exercise pro-

gram, consult your physician. This is espe-

cially important for persons over the age of

35 or persons with pre-existing health

problems.

• The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is

intended only as an exercise aid in deter-

mining heart rate trends in general.

All manuals and user guides at all-guides.com

Summary of Contents for 745 Ekg Bike

Page 1: ...manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call Or write ICON Health Fitness Ltd Customer Service Department...

Page 2: ...OW TO OPERATE THE EXERCISE CYCLE 9 MAINTENANCE AND TROUBLESHOOTING 19 CONDITIONING GUIDELINES 20 PART LIST 22 EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS Back Cover PROFORM is a registered trademar...

Page 3: ...s not have a freewheel the pedals will continue to move until the fly wheel stops 11 The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of...

Page 4: ...ns after reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number i...

Page 5: ...n assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quantity needed for assembly Note Some small...

Page 6: ...nded Remove the screw from the battery drawer Pull the battery drawer open and insert four batteries Make sure that the batteries are oriented as shown by the markings inside the battery drawer Close...

Page 7: ...53 Insert the Adjustment Handle into the Handlebar Clamp 49 and tighten the Adjustment Handle into the Upright 13 Note The Adjustment Handle works like a spanner Turn the Handle clockwise pull it awa...

Page 8: ...ounterclockwise into the Left Crank Arm 42 Tighten the Right Pedal not shown clockwise into the Right Crank Arm Important Tighten both Pedals as firmly as possible After using the exercise cycle for o...

Page 9: ...may scratch the seat bracket Next pull the knob slide the seat to the desired position and then release the knob Move the seat bracket forward and back ward slightly until the pin on the knob snaps in...

Page 10: ...e you can connect the exercise cycle to your home stereo portable stereo computer or VCR and play special iFIT com CD and video programs iFIT com CDs and videocassettes are available separately iFIT c...

Page 11: ...d or the number of calories or fat calories you have burned press the upper button on the left side of the large display until only the word DISTANCE CALORIES or FAT CALORIES appears in the upper sect...

Page 12: ...rate will be shown For the most accurate heart rate reading continue to hold the handgrips for about 30 seconds Note When you first hold the handgrips the large dis play will show your heart rate con...

Page 13: ...automatically change if a different resistance level is programmed for the next period The target pace for the current period will be shown by the arrows in the small display To pedal at the target p...

Page 14: ...yer Plug your head phones into the other side of the splitter HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm...

Page 15: ...ter Plug the Y adapter into the LINE OUT jack on your stereo HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see...

Page 16: ...n your VCR B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an RCA Y adaptor available at electronics st...

Page 17: ...r the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions The program will function in almost the same way as a...

Page 18: ...mputer and start an internet con nection Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Follow the on line inst...

Page 19: ...e the seven Screws 52 from the Right Side Shield 18 Next remove the Screw 59 from the right side of the Side Shield Cover 19 Using an adjustable wrench turn the Left Pedal 24 clockwise and remove it N...

Page 20: ...If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases...

Page 21: ...of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold...

Page 22: ...rank Arm 43 1 Reed Switch Wire 44 2 Crank Bearing 45 1 Resistance Cable 46 1 Resistance Motor 47 1 Return Spring 48 4 M5 Washer 49 1 Handlebar Clamp 50 2 Wheel 51 2 M10 x 45mm Button Bolt 52 7 M4 x 25...

Page 23: ...4 15 26 27 57 56 5 20 4 23 65 7 8 10 10 64 28 55 30 68 38 54 21 29 29 35 35 16 66 66 70 49 71 53 65 2 51 50 63 4 4 50 51 63 45 66 46 48 48 66 72 72 43 73 67 31 31 32 32 32 34 34 39 40 60 61 62 58 33 6...

Page 24: ...te Revie Road Beeston Leeds LS118JG UK Tel Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 To help us assist you please be prepared to give the following information the MODEL NUMBER of the p...

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