background image

13

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
on the bottom line 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 Òtraining
zone.Ó The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.

To measure your heart rate, first exercise for at least
four minutes. Then, stop pedaling and measure your
heart rate using the pulse sensor (see step 5 on page
11).

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 Òaerobic.Ó 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. (During the first few weeks of your exercise pro-
gram, 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 program, consult your
physician. This is especially 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 determin-
ing heart rate trends in general.

Summary of Contents for 970R

Page 1: ...re QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction thr...

Page 2: ...foot protection 7 The recumbent cycle should not be used by persons weighing more than 250 pounds 8 Always keep your back straight when using the recumbent cycle do not arch your back 9 If you feel p...

Page 3: ...al questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the prod...

Page 4: ...drawing refers to the key number of the part from the PART LIST on page 14 The second number refers to the quantity needed for assembly Note Some small parts may have been pre attached for shipping If...

Page 5: ...r 16 to the Upright 6 with two M10 x 25mm Button Screws 71 and two M10 Split Washers 17 Make sure that no wires are pinched between the Handlebar and the Upright Next attach the Tension Control 22 to...

Page 6: ...connector is pointed toward the center of the indicated hole as shown Next connect the Reed Switch Wire 18 and the two Pulse Wires 33 to the corresponding wires on the Console 9 6 Attach the Front St...

Page 7: ...h the Seat Frame and the Backrest Frame to the Seat Carriage 11 with four M8 x 38mm Button Bolts 24 10 Slide a Seat Handle 61 onto one side of the Backrest Frame 8 Attach the Seat Handle with two M6 x...

Page 8: ...19 41 13 14 Make sure that all parts are properly tightened before you use the recumbent cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the recumbent cyc...

Page 9: ...ing the springs Reattach the front of the Console with the four Console Screws DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer programs The pacer programs are de...

Page 10: ...for two seconds the console will then be ready for use Note If batteries were just installed the power will already be on Select one of the three pacer programs or the manual mode To select one of the...

Page 11: ...pulse sensor is used make sure that your hands are positioned correctly that you are not moving your hands excessively and that you are not squeez ing the metal contacts too tightly Turn off the powe...

Page 12: ...the Reed Switch is correctly adjusted reattach the left side shield and the pedal HOW TO ADJUST THE BELT The recumbent cycle features a precision belt that must be kept properly adjusted If the belt...

Page 13: ...ercise 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 Ae...

Page 14: ...2 2 Front Stabilizer Endcap 43 1 Base Tube Endcap 44 2 C Magnet Spacer 45 4 M10 Nylon Locknut 46 1 Clamp Bolt 47 4 Clamp Washer 48 1 Clamp Nut 49 1 Resistance Hook 50 1 M8 x 112mm Hex Bolt 51 2 Bumper...

Page 15: ...61 24 27 24 55 29 55 29 55 29 12 37 38 31 19 32 9 16 6 20 71 17 71 17 71 17 72 69 69 17 17 71 71 65 45 65 2 42 42 45 45 58 18 21 50 32 39 19 62 21 4 62 21 40 41 59 57 56 66 53 52 67 56 67 53 52 57 59...

Page 16: ...tend to any product or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center products us...

Reviews: