User manual FITNESSQUEST NEW BALANCE 5100 BIKE

[. . . ] 5K 5100 Upright Bike OWNER'S MANUAL FOR MAXIMUM EFFECTIVENESS AND SAFETY, PLEASE READ THIS OWNER'S MANUAL BEFORE USING YOUR NEW BALANCE 5K 5100 UPRIGHT BIKE TABLE OF CONTENTS Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Unit Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Specifications & Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Customer Service/Ordering Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-8 Parts List & Exploded View . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Using Your Upright Bike . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10-11 Using the Pulse Function on the Front Handlebar. . . . . . . . . . . . . . . . . . . . . . . 11 Operating the Computer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12-14 Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Knowing the Basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 A Complete Exercise Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-16 Aerobic Exercise: How Much?. . . . . . . . . . . . . . . . . . . . . . . . . . . 16 When to Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Measuring Your Heart Rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Clothing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Tips to Keep You Going. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Heart Rate Target Zone Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Warm Up & Cool Down Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19-20 Care & Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Workout Progress Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22-23 Exercise Data Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 ©2005 Fitness Quest Inc. New Balance® and NB® logo are registered trademarks of New Balance Athletic Shoe Inc. D510, 965 and other Patents Pending. 10/31/05 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, should not be undertaken without first consulting a physician. [. . . ] If you do not preset the workout time the system will count up the workout time in one-second increments. Programs 1-10: See LCD Workout Graphics on next page. STEP 2 ­ Next press the UP or DOWN button to scroll to the desired exercise program. STEP 3 ­ To set TIME, press the ENTER button and use the UP and DOWN buttons to set TIME. If you want the TIME to count up from zero, press ENTER to move to the next step. (If you want to exit the Program, press the START button for two seconds and the display will reset. ) Once you begin exercising, your present workout interval will be flashing. You can also increase or decrease your workout resistance by pressing the UP or the DOWN button. To PAUSE your exercising program, press the START button, then to resume, press the START button again. Operating Instructions for Programs 11 and 12 STEP 1 ­ Press START button for two seconds to clear out previous program. STEP 2 ­ Press the UP or DOWN button to choose the desired Heart Rate Program (Program 11 or 12). You are now ready to begin exercising. 13 Program Selection There are 12 programs with 1 Manual Program, 8 Preset Programs and 2 Heart Rate Control Programs. Program Graphics Each graph shown is the profile of the loading in each interval (column). With the value of TIME counting up, each interval is 3 minutes long and 10 columns total 30 minutes. With the value of TIME counting down, each interval is the value of setup TIME divided by 10. For example, if the time value is setup to 40 minutes, each interval will be 40 minutes divided by 10 intervals (40/10=4). The following graphs are all the profiles in the Computer. PROGRAM 1 PROGRAM 5 PROGRAM 9 MANUAL RAMP INTERVALS PROGRAM 2 PROGRAM 6 PROGRAM 10 ROLLING FITNESS TEST MOUNTAIN PROGRAM 3 PROGRAM 7 PROGRAM 11 VALLEY RANDOM 60% OF TARGET HEART RATE PROGRAM 4 PROGRAM 8 PROGRAM 12 FAT BURN PLATEAU 85% OF TARGET HEART RATE LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps: · During the STOP mode, press and hold the ENTER and UP buttons together for over two seconds. · Then press the UP or DOWN button to adjust the contrast of the screen. There are 16 levels of contrast. 14 EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising. IMPORTANT: If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to 70%-85% of your maximum heart rate. You should also consult your physician if you have the following: · High blood pressure · High cholesterol · Asthma · Heart trouble · Family history of early stroke or heart attack deaths · Frequent dizzy spells · Extreme breathlessness after mild exertion · Arthritis or other bone problems · Severe muscular, ligament or tendon problems · Other known or suspected disease · If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. · Pregnant · Balance impairment · Taking medications that affect heart rate KNOWING THE BASICS Physical fitness is most easily understood by examining its components, or "parts". There is widespread agreement that these five components comprise the basics of physical training: CARDIORESPIRATORY ENDURANCE ­ the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. MUSCULAR STRENGTH ­ the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises. [. . . ] Back Stretch Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Extend one leg out in front of you and keep that foot flat against the ground. [. . . ]