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HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle does not sit flat on the floor, turn one or both of the leveling pads until the exercise cycle is level. HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, remove the indicated M4 x 48mm Screws (20) and M4 x 16mm Screws (21) from the Left Side Shield (4). Using an adjustable wrench, turn the Left Pedal (40) clockwise and remove it. Turn the Left Crank Arm (not shown) so that it is pointing toward the front of the exercise cycle, and then slide off the Left Side Shield. Locate the Reed Switch (44). Turn the Left Crank Arm (34) until the Magnet (81) is aligned with the Reed Switch. Loosen, but do not remove, the indicated M4 x 16mm Screw (21). Slide the Reed Switch slightly closer to or away from the Magnet. Then, retighten the Screw. Turn the Left Crank Arm for a moment. Repeat until the console displays correct feedback. When the Reed Switch is correctly adjusted, reattach the left side shield and the left pedal. HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling, even when the resistance is at the highest level, the Drive Belt (68) may need to be adjusted. Refer to HOW TO ADJUST THE REED SWITCH at the left. To adjust the Drive Belt, the Right Side Shield (5) must first be removed. Remove the indicated M4 x 48mm Screws (20) from the Left Side Shield (4) and the M4 x 16mm Screws (not shown) from the Right Side Shield. Using an adjustable wrench, turn the Right Pedal (not shown) counterclockwise and remove it. Next, turn the Right Crank Arm (65) so that it is pointing toward the front of the exercise cycle, and then slide off the Right Side Shield. Next, turn the indicated M8 Nylon Locknut (56) until the Drive Belt (68) is properly tightened. Then, reattach the right side shield and the right pedal. MAINTENANCE AND TROUBLESHOOTING Leveling Pads 20 20 21 5 4 40 56 34 68 44 81 21 EXERCISE GUIDELINES Fat Burning WARNING: • Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals 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 determining heart rate trends in general. 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 recommended 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; and the highest number is the heart rate for aerobic exercise. To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. 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 number or the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise 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 preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise 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 ...