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You can change the tension level at any time during your workout session by pressing the UP/DOWN buttons. If the tension level is changed during your exercise session, this new value will not be saved into the console. 13 Console Overview To make a permanent change, you must call up program again and repeat steps for each interval with new tension settings. WATT PROGRAM: In the program, the WATT function will keep a constant value. This means that if your peddle quickly, the tension will decrease, if you peddle slowly the tension will increase to try and keep you the same Watt value. WATT = TORQUE (KGM) * RPM *1.03 For this program you must choose to set a TIME or a DISTANCE. Use the UP/DOWN buttons to scroll to this program. Press ENTER to select this program. TIME will flash in the display. Use the UP/DOWN keys to set desired TIME. Press ENTER to confirm value. Repeat steps for DISTANCE, KCAL and WATT. Press START/STOP to begin exercising. Grasp Pulse Grips loosely with both hands to activate PULSE function. HEART RATE PROGRAMS: There are three Heart Rate Programs. 60% HRC (Heart Rate Control), 75% HRC and 85% HRC. The Console will adjust the Tension to keep you within your Target Heart Rage ± 5. Example: The tension will increase if your Heart Rate is below the Target Heart Rate. The tension will decrease if your Heart Rate is higher that your Target Heart Rate. Press ENTER until Program number shows on display. Use the UP/DOWN buttons to scroll to this program. Press ENTER and set values for TIME, DISTANCE, KCAL, AGE and TARGET HEART RATE. Use the UP/DOWN keys to adjust the values. Press ENTER after correct value shows on display. Press START/STOP to begin exercising. Grasp Pulse Grips loosely with both hands to activate PULSE function. You may also choose the TARGET HEART RATE WORKING PROGRAM under the 3 main HEART RATE PROGRAMS. This allows the user to set a TARGET HEART RATE to exercise at for a period of TIME or a set DISTANCE. BODY FAT PROGRAM: This program is designed to calculate body fat ratio and to design a specific tension profile. There are 5 different body types according to the FAT% calculated. Press ENTER until Program number shows on display. Use the UP/DOWN buttons to scroll to this program. Press ENTER and set values for HEIGHT, WEIGHT, AGE and SEX. Use the UP/DOWN keys to adjust these values. Press the START/STOP key to calculate body fat. Grasp Pulse Grips loosely with both hands to activate Pulse function. If no Pulse is detected an error message “ERROR” will show on display. If this happens, press START/STOP again and re-grasp Pulse Grips. Press ENTER button to scroll thru results: Fat Weight, Fat%, BMR, BMI and Body Type. Body Types: Type 1 = 5%-14% Type 2 = 15%-24% Type 3 = 25%-29% Type 4 = 30%-39% Type 5 = 40%-50%. FITNESS TEST: (Pulse Recovery Feature) The fitness test compares your pulse rate before and after training. You will notice that your fitness will improve with regular exercise. 14 Console Overview Press the PULSE RECOVERY button immediately after your workout. Grasp the Pulse Grips. Timer will count down from 60 seconds. Your personal fitness will display on the screen. (F1.0-6.0) F1 = Excellent F2 = Good F3 = Fair F4 = Below Average F5 = Poor F6 = Very Poor To change console settings from MPH (Miles Per Hour) to KPH (Kilometers Per Hour) flip switch on back of unit. 15 Monitoring Your Heart Rate Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate. Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below. Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness. During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%. According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning. Check yo...