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EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first round your
age to the nearest ten years and find your age at the
bottom of the chart. Next, find the three numbers
above your age. The three numbers are your “training
zone.” The smallest number is the recommended
heart rate for fat burning; the middle number is the
heart rate for maximum fat burning; the largest num-
ber is the heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy. If
your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the smallest num-
ber in your training zone as you exercise. For maxi-
mum fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number in your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. 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 largest number in your training zone.
WARNING: Before beginning this or any
exercise program, consult your physician.
This is especially important for individuals
over the age of 35 orindividuals withpre-
existing health problems.
WARNING: The pulse monitor is not a med-
ical device. Various factors may affect the
accuracy of heart rate readings. The pulse
monitor is intended only as an exercise aid
in determining heart rate trends in general.
EXERCISE GUIDELINES
MAINTENANCE AND TROUBLE-SHOOTING
Inspect and tighten all parts of the exercise cycle regu-
larly. The exercise cycle can be cleaned with a soft,
damp cloth. To prevent damage to the console, keep
liquids away from the console and keep the console
out of direct sunlight.
BATTERY REPLACEMENT
If the console does not function properly, the batteries
should be replaced. To replace the batteries, refer to
assembly step 5 on page 7.
HOW TO LEVEL THE EXERCISE CYCLE
If the exercise
cycle does not sit
flat on the floor,
turn one or both
of the levelling
pads until the
exercise cycle is
level.
Levelling
Pads
