Manual Lifestyler Cardio Fit Plus Exercise Bike

Manual

CONDITIONING GUIDELINES

PART LIST

The following guidelines will help you to plan

• your exercise program. Remember that proper

nutrition and adequate rest are essential for

successful results•

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.

EXERCISE INTENSITY

To maximize the benefits of exercising,it is

important to exercise with the proper intensity•

The proper intensity level can be found by

using your heart rate as a guide. For effective

aerobic exercise, your heart rate should be

maintained at a level between 70% and 85%

of your maximum heart rate as you exercise.

This is known as your training zone•You can

find your training zone in the table below.

Training zones are listed for both uncondi-

tioned and conditioned persons according to

age.

TRAINING ZONE (BEATS/MIN.)

AGE UNCONOmONED CONDITIONED

20 138-167 133-162

25 136-166 132-160

30 135-164 130-158

35 134-162 129-156

40 132-161 127-155

45 131-159 125-153

50 129-156 124-150

55 127-155 122-149

60 126-153 121-147

65 125-151 119-145

70 123-150 118-144

75 122-147 117-142

80 120-146 115-140

65 118-144 ! 114-139

During the first few months of yourexercise

program, keep your heart rate near the low

end of your training zone as you exercise.

After a few months, your heart rate can be

increased gradually until it is near the m}dd!e

of your training zone as you exercise.

To measure your heart rate, stop exercising

and place two fingers on your wrist. Take a

six-second heartbeat count, and multiply the

result by 10 to

find your heart

rate. For exam-

ple, if your slx-

second heart-

beat count is

14, your heart

rate is 140

beats per

minute. (A six-

second count is used because your heart rate

will drop rapidlywhen you stop exercising.)

Adjust the intensity ofyour exercise until your

heart rate is at the proper level.

WORKOUT GUID[:LINES

A well-rounded workout includes thefollowing

three phases:

A warm-up phase, lasting 5 to 10 minutes.

Begin with stow, controlled stretches, and

progress to more rhythmic stretches. This will

increase the body temperature, heart rate,

and cimulation in preparation for strenuous

exercise.

A cardiovascular phase, including 20 to 30

minutes of exercising with your heart rate in

your training zone.

A coot-down phase, consisting of 5 to 10

minutes of stretching.Thorough stretching off-

sets muscle contractions and other problems

caused when you stop exercising suddenly.

Stretching for increased flexibility is often

most effective during this phase. This phase

shou!d leave you relaxed and comfortably

tired.

To maintain or improve your condition, com-

plete three workouts each week, with at least

one day of rest between workouts. After a few

months of regular exercise, you may complete

up to five workouts each week, if desired.

Find the best time of day for your workouts,

and then stick with it.

Remember, the key to success is to make

exercise a regular and enjoyable part of your

everyday life•

Key Part

No. No. Qty.

1 124884 1

2 125376 1

3 128785 1

4 127209 1

5 126416 1

6 NSP 1

7 126403 1

8 109416 4

9 127600 1

10 117545 4

11 117544 1

12 126406 2

13 125390 2

14 122296 1

15 127898 1

16 013162 "6

17 126677 1

18 013300 1

19 126413 1

20 125399 1

21 129523 1

22 127142 2

23 106876 2

24 117510 2

25 124546 4

26 125755 1

27 113349 1

28 127277 1

29 103903 "13

30 012155 "6

31 127138 1

32 126405 1

33 128491 4

34 125439 1

35 126414 1

36 127804 5

37 127379 2

38 111633 1

39 124341 1

40 125135 2

41 110576 2

42 013244 4

43 103677 2

44 126288 1

45 126408 2

46 126517 2

47 125137 2

48 054023 1

# 129695 1

# 125453 1

"Note: One extra #

C_p, and extra 1;

Rating

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