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Research indicates that you will be more comfortable and get a lot more work done if you maintain a cadence of at least 60 RPM or SPM. The 1150 series console will give you a continuous readout of your cadence. 1150Ub/Rb Proper adjustment of seat position and knowledge of pedaling cadence will allow effective use of your leg muscles without producing undue muscular fatigue. Applying these proper techniques will allow you to ride comfortably and efficiently. These biomechanically designed stationary cycles are fully adjustable to optimize comfort. 1. Leg Extension: The seat should be positioned such that the leg is almost fully extended when the ball of the foot is on the pedal and the pedal is in the position furthest from the body. This will allow for greater use of more leg muscles, thereby maximizing cardiovascular benefit while minimizing fatigue. 2. Foot Position: The ball of the foot should be on the pedal, directly over the pedal axle. This position allows you to maximize the action of your calf muscles. Avoid pedaling with the arch of your foot on the pedal. If toe clips and straps are attached to the pedals, use them to stabilize your foot on the pedals but do not use them if they place your foot in an unnatural position. 3. 1150Ub Saddle Adjustment: The 1150Ub uses a spring- loaded pin that engages holes on the seat post. To adjust the height of the saddle, unscrew the knob counter-clockwise one turn and pull the knob out. Line up the desired hole, letting the pin drop in, then re-tighten the knob. 4. 1150Rb Seat Adjustment: The 1150Rb uses a a latch type seat adjustment. To unlatch the seat, pull up on the knob on the right side of the seat. Slide the seat to the desired position and release the knob to lock it in place. 1150 Er The 1150Er has the longest stride length (21 inches) in its class. This ensures full leg muscle involvement and a very smooth motion. The 1150Er also incorporates forward and reverse motion to work all major leg muscle groups. These features along with the upper body component of the 1150Er give you a total body workout. Experiment with moving the console- mast to different positions to find the most comfortable for you. (See page 11 - Console Mast Assembly). 1 1 5 0 S E R I E S O W N E R’S M A N U A L Workout Guidelines Workout Guidelines Good health is an exercise in common sense. Surgeon General releases a new study in 2001, The Surgeon General’s Call To Action To Prevent and Decrease Overweight and Obesity. It indicates that 61% of American adults are either overweight or obese. Noting also that overweight increases the risk of health problems, such as heart disease, certain type of cancer, type 2 diabetes, etc. It states that overweight needs to be regarded primarily as Health rather than as Appearance issues. Surgeon General’s Healthy weight advice for consumers is: 1. Aim for a healthy weight: Find your Body Mass Index (BMI) on the chart below. 2. Be active: Keep physically active to balance the calories you consume. 3. Eat well: Select sensible portion sizes. BMI = (weight (pounds) / height (inches)2 ) x 703 13 Note: This chart is for adults (aged 20 years and older.) Heart rate is an important key to your exercise. The Surgeon General also released a report on physical activity and health. This report definitively stated that exercise and fitness are beneficial for a person’s health and redefined that exercise is a key component of disease prevention and healthier living. Medical research has shown us that there is an amount of exercise, which is enough to condition the cardio respiratory system and the muscles of the body. This amount of exercise is between 60% and 85% of your maximum heart rate measured during a training session. This range allows enough exercise to achieve fitness, but not an excessive amount to cause injury. Your heart rate is an excellent indicator of the amount of stress placed on the cardiovascular system. Taking full advantage of this information, the 1150 Series is designed to include heart rate monitoring features. If exercise intensity is too low or too high, no gains will be made in fitness. If the intensity is too low, the stress levels are ineffective. If the intensity is too high, injury or fatigue may set your exercise program back as you try to recover. The best way to monitor exercise intensity is to accurately count your pulse during exercise. Your heart rate can easily be determined by counting your pulse at the chest, wrist or at the carotid artery on your neck. It is difficult to count your own pulse during exercise, mainly because you cannot count fast enough to get 1 1 5 0 S E R I E S O W N E R’S M A N U A L Workout Guidelines (continued) Workout Guidelines (continued) an accurate number. The 1150 Series is equipped with a wireless telemetry receiving system. What it does is automatically count your heart rate while you are wearing a heart rate chest belt during your exercising period. Heart rate is monitored and electroni...

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