Bedienungsanleitung Icon Image 3.2C - IMEX35080 (Seite 5 von 8) (Englisch)

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1. Attach the Rear Stabilizer (3) to the Frame (1) with

four M8 x 55mm Button Screws (63) and four M8

Black Flat Washers (57).

2. Attach the Seat (12) to the Seat Post (13) with four

M6 x 15mm Hex Screws (29) and four M8 Black Flat

Washers (57).

3. Turn the Seat Knob (8) counterclockwise one com-

plete turn. Next, pull back the Seat Knob and insert

the Seat Post (13) into the Frame (1). Slide the Seat

Post up or down to the desired height and release

the Seat Knob. Make sure that the Seat Knob

snaps into one of the holes in the Seat Post. Turn

the Seat Knob clockwise to retighten it.

Press the Seat Post Bushing (26) down onto the top

of the Frame (1).

4. The Console (2) requires two ÒAAÓ batteries (not

included); alkaline batteries are recommended. Turn

the Console over and press two batteries into the

battery holder (see the inset drawing). Make sure

that the negative (Ð) ends of the batteries are

touching the springs in the battery holder.

Hold the Console (2) near the Console Base (9).

Insert the two pulse wires and the wire harness

through the slot in the center of the Console Base.

Attach the Console to the Console Base with the four

Monitor Screws (17). Be careful not to pinch the

wires.

Pulse

Wires

Wire

Harness

Battery Holder

Exercise has proven essential for good health and

well-being. Regular participation in a well-rounded

exercise program results in a stronger and more effi-

cient heart, improved respiratory function, increased

stamina, better weight management, increased ability

to deal with stress, and greater self-esteem.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important

to exercise with the proper intensity. The proper inten-

sity 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 according to age and physical condition.

During the first few months of your exercise program,

keep your heart rate near the low end of your training

zone as you exercise. After a few months of regular

exercise, your heart rate can be increased until it is

near the middle of your training zone as you exercise.

To measure your heart rate, use the built-in pulse

sensor. You can also measure your heart rate by plac-

ing two fingers on your wrist as shown. Stop exercis-

ing and take a six-

second heartbeat

count. 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

A well-rounded workout includes three important 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 prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 40 min-

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise pro-

gram, do not keep your heart rate in your training

zone for longer than 20 minutes.)

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, plan three work-

outs 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. Caution: Be sure to progress at your own

pace and avoid overdoing it. Incorrect or excessive

training may result in injury to your health.

Remember, the key to success is make exercise a

regular and enjoyable part of your everyday life.

TRAINING ZONE (BEATS/MIN.)

AGE CONDITIONEDUNCONDITIONED

133Ð162

132Ð160

130Ð158

129Ð156

127Ð155

125Ð153

124Ð150

122Ð149

121Ð147

119Ð145

118Ð144

117Ð142

115Ð140

138Ð167

136Ð166

135Ð164

134Ð162

132Ð161

131Ð159

129Ð156

127Ð155

126Ð153

125Ð151

123Ð150

122Ð147

120Ð146

WARNING: Before beginning this or any

exercise program, consult your physician.

This is especially important for individuals

over the age of 35 or individuals with pre-exist-

ing health problems.

WARNING: The pulse sensor is not a medical

device. Various factors may affect the accu-

racy of heart rate readings. The pulse sensor

is intended only as an exercise aid in deter-

mining heart rate trends in general.

EXERCISE GUIDELINES

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