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This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise. WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes. To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your "training zone." The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete 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. The key to success is to make exercise a regular and enjoyable part of your everyday life. 20 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never 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. 2 4 21 NOTES NOTES PART LIST--Model No. NTEL7506.0 R0207A Key No. Qty. Description Key No, Qty. Description 1 1 Frame 51 1 Clamp 2 1 Folding Frame 52 2 Large Axle Cover 3 1 Rear Stabilizer 53 4 Pivot Arm Bushing 4 1 Front Stabilizer 54 4 Link Snap Ring 1 Left Pedal Bracket 55 2 Crank Arm 6 1 Right Pedal Bracket 56 1 Crank Arm Spacer 7 4 Upper Bushing Assembly 57 1 Large Pulley 8 2 Upper Body Arm Endcap 58 2 Crank Flange 9 2 Upper Body Leg Spacer 59 2 Crank Bearing Assembly 1 Upright 60 1 Crank Spacer 11 1 Console 61 1 Crank 12 2 Disc 62 2 Crank Snap Ring 13 2 Disc Cover 63 2 Flange Screw 14 1 Left Side Shield 64 1 Lower Wire Harness 1 Right Side Shield 65 1 Upper Wire Harness 16 4 Stabilizer Endcap 66 2 Axle Cover 17 2 Wheel 67 4 Bushing Assembly 18 2 Link Axle 68 2 Brass Bushing 19 1 Left Upright Cover 69 1 Latch Bracket 1 Right Upright Cover 70 1 Pivot Axle 21 2 Pivot Bushing 71 1 Upper Body Axle 22 1 Left Upper Body Arm 72 1 Right Upper Body Leg 23 1 Right Upper Body Arm 73 2 Upper Body Leg Endcap 24 1 Left Upper Body Leg 74 1 Belt 1 Latch Axle 75 2 Foam 26 1 Left Rear Upper Body Cover 76 1 Frame Cap 27 1 Left Front Upper Body Cover 77 2 Transfer Handle Endcap 28 1 Right Rear Upper Body Cover 78 10 M4 x 16mm Screw 29 1 Right Front Upper Body Cover 79 4 M4 x 16mm Flat Head Screw 2 Link Arm 80 21 M4 x 16mm Round Head Screw 31 6 M8 x 23mm x 1mm Washer 81 8 M4 x 16mm Blunt Screw 32 2 Pedal Arm 82 4 M10 Nylon Locknut 33 4 M6 Washer 83 8 M6 x 10mm Button Screw 34 1 Left Pedal 84 6 M8 x 14mm Button Screw 1 Right Pedal 85 8 M8 x 19mm Button Screw 36 1 Left Frame Cover 86 4 M8 x 23mm But...
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