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Facilité d'utilisation
Keys recommends a bicycle mat be placed under the bicycle to protect and for easier cleaning. • Wear comfortable, good-quality walking or running shoes and appropriate clothing. Do not use this exercise bike with bare feet, sandals, socks or stockings! • Always examine your exercise bike before using to ensure all parts are in working order. • Do not leave children unsupervised near or on the exercise bicycle. • Never operate the exercise bicycle where oxygen is being administered or where aerosol products are being used. • Never insert any object or body parts into any opening. • Service to your CardioMax exercise bike should only be performed by an authorized service representative, unless authorized and/or instructed by a Keys technician. Failure to follow these instructions will void the warranty. 3 Assembly Parts Assembly Accessories Before assembly, please look at the familiarize yourself with Handlebar Post Main Frame Pedals Console Handlebar Front Stabilizer Seat Seat Post Rear Stabilizer Your console instructions are included in a separate manual, which is included in the box. You should familiarize yourself with the operation of the console before using this unit. NOTE: Depending on your preferece, the top center display of your console can be shown in miles per hour (MPH), kilometers per hour (KP/H) or revolutions per minute (RPM). To change your display, hold down the SELECT button for three seconds - make your selection using the + key - leave idle for 5 seconds. 45 Assembly of CardioMax Exercise Bike 1. Attach front stabilizer carriage bolts, arc washers 2. Attach rear stabilizer bar (7) to the main frame (1) with the carriage bolts, arc washers and nuts (9,6,5). 3. Tighten the pedals Axles of pedals branded “L” and The pedal marked hand side of the bike side. Tighten the left pedal by the right pedal by turning 4. Connect the seat (54) to the seat post (51) with the nylon nuts and washers (52, 53). Slide the seat post (51) into the main frame (1) and secure with the adjustment knob (50). 6 7 5. Connect the sensor wire in the handlebar Insert the handlebar into the frame (1) and 580 Upright 6. Attach the handlebar (60) to the handlebar post (55) with screws (58) and washers (14). Attach the console (64) to the handlebar (60) with screws and washers. (The screws and washers are provided with the console.) 89 580 Upright Parts List Monitoring Heart Rate To obtain the greatest cardiovascular workout, it is important heart rate zone. The American Heart target as 60%-75% percent of your Your maximum heart rate may be roughly subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you 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 heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety on page 12. 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. 10 11 Target Heart Rate Zone Check your pulse five minutes after higher than normal the morning been too strenuous for your the intensity next time. Fitness Safety The target heart rate chart indicates average ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate age and condition. (MHR) = Maximum Heart Rate (THR) = Target Heart Rate 220 - age = maximum heart rate (MHR) . MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate. For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (low end or 60% of MHR) 190 x .75 = 142 (high end or 75% of MHR) For a 30 year-old the (THR) Target Heart Rate would be 114-142. See Table on right for additional calculations. 100% 85% 75% 60% Serious athletic training range Cardiovascular conditioning range Fat burning range 20 25 30 35 40 45 50 55 60 65 AGE 200 195 190 185 180 175 170 165 160 155 170 166 162 157 15...