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For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the middle of your training zone. HOW TO MEASURE YOUR HEART RATE Training zones are listed according to age and physical condition. AGE UNCONDITIONED TRAINING ZONE (BEATS/MIN) CONDITIONED TRAINING ZONE (BEATS/MIN) 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 85 118-144 114-139 To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES Each workout should include three important parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming up Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. 12 Training Zone Exercise After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. Cooling Down Finish each workout with 5 to 10 minutes of stretching. Stretching after exercise develops flexibility and helps prevent post-exercise problems. A proper cool-down should leave you feeling relaxed and comfortably tired. EXERCISE FREQUENCY To maintain or improve your condition, plan 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. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretchNnever bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 3 4 5 13 PART LISTNModel No. 831.285770 R0897B Key Part Key Part No. No. Qty. Description No. No. Qty. Description 1 NSP 1 Base 50 013580 2 3/8O Bolt 2 139685 1 Incline Frame 51 140713 1 Wire Harness Extension 3 141046 1 Upright 52 014132 4 3/8O Washer 4 139468 1 Right Side Shield 53 104049 1 Incline Bracket Bolt 139466 1 Left Side Shield 54 139659 1 Incline Bracket 6 141047 1 Console 55 139686 4 Incline Frame Endcap 7 109954 1 Power Cord/Transformer 56 139810 4 Plastic Spacer 8 141049 1 Left Handlebar/Foam 57 014087 2 Flat Washer 9 141050 1 Right Handlebar/Foam 58 105135 2 Lock Washer 140843 1 Left Upper Body Arm 59 104581 2 3/8O Screw 11 140844 1 Right Upper Body Arm 60 139465 2 Pedal 12 140845 2 Pedal Arm 61 140905 2 Handlebar Grip 13 013282 3 #10 Screw 62 129740 2 Bumper 14 140847 1 Resistance Strap 63 141048 2 Upper Body Arm Housing 140848 1 Strap Buckle 64 113750 1 1/4O Carriage Bolt 16 013540 1 Buckle Screw 65 140913 1 Pulley Axle 17 012090 2 Adjustment Nut 66 140906 1 Long Carriage Bolt 18 100128 2 Adjustment Bracket 67 140912 1 Belt 19 104536 2 Eyebolt 68 104345 1 3/8O Star Washer 119425 2 3/8O Nylon Jam Nut 69 140343 1 Arm Resistance Knob 21 139613 1 Flywheel Axle 70 012135 4 Limit Switch Nut 22 113834 2 Flywheel Bearing 71 103025 2 1/4O Bolt 23 140849 1 Flywheel 72 140825 1 Saddle Bracket 24 140850 1 Magnet 73 140911 2 L...