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ADJUSTING THE RESISTANCE To change the resistance, turn the collar at the front of the resistance cylinder. There are ten different resistance levels. A small arrow on the side of the resistance cylinder will show which resistance level is selected. CAUTION: The resistance cylinder becomes very hot during use. Allow the resistance cylinder to cool before touching it. When adjusting the resistance, touch only the resistance adjustment collar. ADJUSTING THE HANDLEBAR To adjust the height of the handlebar, loosen the handlebar knob, move the handlebar upward or downward to the desired position, and then retighten the knob into an adjustment hole in the handlebar. Make sure that the handlebar knob is engaged in an adjustment hole. EXERCISING ON THE EXERCISER Sit on the seat, place your feet on the lower pedals, and hold the handlebar. Your hands can be positioned close together or far apart, or in an overhand or underhand grip. If necessary, adjust the position of the seat or the height of the handlebar. To begin exercising, pull the handlebar toward your waist while pushing the pedals away with your legs. Return to the starting position. This completes one repetition. Repeat, moving with a smooth, continuous motion. For the best results, move through the full range of motion and maintain a steady pace. CAUTION: To avoid injury, keep your back straight; do not arch your back. Do no operate the exerciser without the cylinder shields in place. To focus on the muscles of the upper body, place your feet on the upper pedals as you exercise. Note: The console will automatically turn on when you begin exercising on the exerciser. The operation of the console is described on the following page. Seat Knob Seat Upper Pedals Lower Pedals Resistance Cylinder Collar Handlebar Knob Handlebar Handlebar Seat DESCRIPTION OF THE CONSOLE The console offers five modes that provide instant exercise feedback: • Time—This mode displays the elapsed time. Note: If you stop exercising for a few seconds, the Time mode will pause. • Reps/Min—This mode displays your exercise pace, in repetitions per minute. • Count—This mode displays the total number of repetitions you have completed, up to 9,999 repetitions. • Calories—This mode displays the approximate number of calories you have burned. • Scan—This mode displays the Time, Reps/Min, Count, and Calories modes, for a few seconds each, in a repeating cycle. HOW TO OPERATE THE CONSOLE 1. To turn on the power, press the console button or simply begin exercising. 2. Select the desired mode: To select the Time, Reps/Min, Count, or Calories mode, press the console Arrow Button button repeatedly until an arrow points to the name of the desired mode. Make sure that the Scan mode is not selected. To select the Scan mode, press the console button repeatedly. While the Scan mode is selected, an arrow will show which mode is currently displayed. To reset the Time, Count, and Calories modes to zero, hold down the console button for a few seconds. 3. The console has an “auto-off” feature. If the pedals are not moved and the console button is not pressed for a few minutes, the power will turn off automatically to conserve the battery. 9 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exerciser regularly. Replace any worn parts immediately. To clean the exerciser, use a damp cloth and a small amount of mild soap. Important: To prevent damage to the console, keep liquid away from the console and keep the console out of direct sunlight. When storing the exerciser, remove the battery from the console. HOW TO REPLACE THE BATTERY If the display of the console becomes dim, the “AAA” battery should be replaced. See step 9 on page 7 and replace the old battery. WHEEL MAINTENANCE Clean the wheel and the frame track on a regular basis. Use a damp cloth and mild soap to remove dust and debris from the wheel and the track on which it travels. Track Wheel 10 CONDITIONING GUIDELINES 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 following general 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 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 your pace until your heart rate is near the lowest number in your training zone as you exercise. For increased fat burning, adjust your pace until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your g...