background image

17

CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition.  If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually.  Increase
your workout intensity gradually, too, by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic
capacity will improve over the next six to eight weeks.  It is important to pace yourself while you exercise so
you don’t tire too quickly.

Measure your heart rate periodically during your workout by stopping the
exercise but continuing to move your legs or walk around.  Place two or three
fingers on your wrist and take a six second heartbeat count.  Multiply the
results by ten to find your heart rate. For example, if your six second heartbeat
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 proper level.

wrist pulse

Have your doctor review your training and diet programs.

Begin your training program slowly with realistic goals that have been set by you and your physician.

Warm up before you exercise and cool down after you work out.

Take your pulse periodically during your workout and strive to stay within a range of 60% (lower

intensity) to 90% (higher intensity) of your maximum heart rate zone.  Start at the lower intensity and

build up to higher intensity as you become more aerobically fit.

If you feel dizzy or lightheaded you should slow down or stop exercising.

Target Heart Rate Zone Estimated by Age*

Remember to follow these essentials:

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below.
For effective aerobic exercise, your heart rate should be maintained at a level between 60% and 90% of
your maximum heart rate.  If just starting an exercise program, work out at the low end of your target heart
rate zone.  As your aerobic capacity improves, gradually increase the intensity of your workout by increasing
your heart rate.

For cardiorespiratory training benefits, the American College of Sports Medicine recommends working
out within a heart rate range of 55% to 90% of maximum heart rate.  To predict the maximum heart
rate, the following formula was used:  220 - Age = predicted maximum heart rate

*

20 years

25 years

30 years

35 years

40 years

45 years

50 years

55 years

60 years

65 years

70 years

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute

105-171 beats per minute

102-166 beats per minute

99-162 beats per minute

97-157 beats per minute

94-153 beats per minute

91-148 beats per minute

88-144 beats per minute

85-139 beats per minute

83-135 beats per minute

200 beats per minute

195 beats per minute

190 beats per minute

185 beats per minute

180 beats per minute

175 beats per minute

170 beats per minute

165 beats per minute

160 beats per minute

155 beats per minute

150 beats per minute

Summary of Contents for 15-0960

Page 1: ...k Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipme...

Page 2: ...to commencing an exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Follow your physician s recommendations in developing your own...

Page 3: ...and on your way to achieving a happier and healthier lifestyle 3 Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 0...

Page 4: ...d achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using th...

Page 5: ...ess Place the washers the end of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws NOTICE The length of all bolts and...

Page 6: ...fore beginning If you are missing a part please call our toll free number for assistance 1 800 375 7520 or e mail us at parts staminaproducts com STEP 1 Insert REAR SUPPORT 2 into the MAIN FRAME 1 and...

Page 7: ...ugh the MONITOR POST 5 as shown in the above illustration The SPEED PICKUP WIRE 23 must extend out the top of the MONITOR POST 5 Attach the MONITOR POST 5 onto the MAIN FRAME 1 by hooking the front en...

Page 8: ...1x12mm 59 and ARC WASHERS M6 70 Repeat STEP 7 and STEP 8 to assemble the LEFT HANDLEBAR 6 STEP 9 Slide the AXLE 36 through BUSHINGS 37 into the MAIN FRAME 1 Slide the two BUSHING WASHERS 38 onto both...

Page 9: ...until THIN NUTS 1 2 20 35 are tight against CRANK 10 Connect the LINKAGES 9 74 to the LINKAGE CONNECTORS 75 with the LOCKING PINS 76 a b c d e f g The RIGHT PEDAL 32 has R marked on the bottom side o...

Page 10: ...1 2 long x 22 1 4 wide x 45 1 4 tall These dimensions may vary up to one inch An area 4 feet wide x 6 feet long is required for safe operation of the UX2 AIR BIKE Make sure that adequate space is ava...

Page 11: ...second up to 99 59 minutes Displays the current speed from zero to 999 9 miles per hour Displays the distance from zero to 99 99 miles Displays the calorie consumption from zero to 999 9 Kcal The cal...

Page 12: ...e seat If your leg is bent too much you will need to raise the seat Remove the LOCKING KNOB 46 Lower or raise the SEAT 43 to the desired height and secure with the LOCKING KNOB 46 The LOCKING KNOB 46...

Page 13: ...Workout Switch to the Stationary Handlebar position shown below As an alternative you may simply release the handlebars and place your hands on your hips or thighs as you pedal This concentrates the e...

Page 14: ...ll be replaced immediately or the UX2 AIR BIKE removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the UX2 AIR BIKE Keep your UX2 AIR B...

Page 15: ...ter use To adjust the fan use the following procedures It is best to lift the front of the frame and remove the fan and fan cages thru the bottom of the bike Remove both PEDALS 31 32 Remove the SCREWS...

Page 16: ...be able to spin freely on the FAN AXLE after completion of this step STEP 6 STEP 7 STEP 8 STEP 9 Reverse STEPS 1 through 4 to reinstall the FAN 18 FAN CAGES 28 CHAIN 17 and CHAIN GUARDS 29 30 NOTE DO...

Page 17: ...maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercising Targe...

Page 18: ...our cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this posit...

Page 19: ...transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the eve...

Page 20: ...PRODUCT PARTS DRAWING BACK FRONT 20...

Page 21: ...tch 1 18 Fan 1 19 Resistance Hub 1 20 Fan Bushing 2 21 Fan Axle 1 22 Eye Bolt M6 x 1 x 55mm 2 23 Speed Pickup 1 24 Tension Spring 1 25 Tension Strap 1 26 Hook 1 27 Tension Knob 1 28 Fan Cage 2 29 Left...

Page 22: ...ad M5 x 0 8 x 15mm 1 59 Bolt Round Head M6 x 1 x 12mm 4 60 Bolt Round Head M6 x 1 x 25mm 4 61 Bolt Hex Head M8 x 1 25 x 45mm 2 62 Nylock Nut M8 x 1 25 7 63 Nylock Nut M6 x 1 4 64 Acorn Nut M8 x 1 25 2...

Page 23: ...7520 in the U S from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M on Friday or fill out the fax sheet ordering form below and fax it to 417 889 8064 Our Customer...

Reviews: