Assessments - 3, GPA: 4.3
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Step 2: Attach Console (33) to Upright using four Screws. Note: The four Screws will already be installed into the back of Console(33) when you remove it from the box. Figure 7 CONGRATULATIONS!!!!!! You have completed Assembly of your New Ironman 120r Recumbent. 8 Console Overview CONSOLE BUTTONS: ENTER/RESET: Press to begin workout or change console settings. PULSE/RECOVERY: Press to run Pulse program. DOWN: Press to set or change TIME, DISTANCE or CALORIES. UP: Press to set or change TIME, DISTANCE or CALORIES. GENERAL INFORMATION: 1. The console will shut off after it detects 4 minutes no activity. 2. Battery Specifications: Two 1.5V AA Batteries 3. If display is illegible or only partial segments appear, remove batteries, wait for 15 seconds and reinstall batteries. If display is still illegible, you may need new batteries. FUNCTIONS: TIME: This will count up from 00:00 up to 99:50 if you do not enter a preset time. If you do enter a preset time the console will count down from the time you set to 0:00. SPEED: Displays the current exercise speed on the console screen. DISTANCE: This will count the accumulated distance during a workout. If you enter a preset target the console will count from that distance set down to zero. CALORIE: This will count the accumulated calorie consumption during a workout. If you enter a preset target the console will count from the amount set down to zero. Note: This data is an estimate only and should be used as a comparison over several exercise sessions. PULSE: This will display your current heart rate within 5 seconds of holding the handgrip. Note: To obtain an accurate reading, hold the handgrips with both hands. PULSE RECOVERY: To monitor your improvement after each exercise the console is equipped with a special function known as RECOVERY. Before ending an exercise press the RECOVERY button. The console will stop all functiondisplays except TIME, which will count down from 00:60 to 00:00. Once the time reaches 00:00 the console will show a Recovery Status with a grade of F1 to F6, F1 being the best and F6 being the worst. Press the PULSE RECOVERY button again to return to the main display. 9 Moving Instructions CAUTION! TO REDUCE THE POSSIBILITY OF INJURY WHILE LIFTING, BEND YOUR LEGS AND KEEP YOUR BACK STRAIGHT. AS YOU LEAN THE UNIT, LIFT USING YOUR LEGS, NOT YOUR BACK. First, kneel down and grasp the rear support tube with both hands as shown in Figure 1. Next, with a firm grasp on rear support tube stand up bringing the rear of the bike up in the air and tilt the unit until it rolls freely on the transport wheels. Using extreme caution, move the unit to the desired location as shown in Figure 2. Do not attempt to move the unit over an uneven or rough surface. Note: The unit you purchased may not be identical to the one pictured. Figure 2 Figure 1 Note: This unit may not be identical to your unit. 10 Monitoring Your Heart Rate Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate. Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary 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 target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below. 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. Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time. Fitness Safety The target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect ...