User manual FITNESSQUEST NEW BALANCE 6100 BIKE

® Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. See Limited Warranty Card for details. Save your sales receipt. (You may wish to staple it into this manual.) Recumbent Bike 5K 6100 OWNER'S MANUAL FOR MAXIMUM EFFECTIVENESS AND SAFETY, PLEASE READ THIS OWNER'S MANUAL BEFORE USING YOUR NEW BALANCE 5K 6100 RECUMBENT BIKE 12/15/05 EXERCISE DATA CHARTS Update once a week TABLE OF CONTENTS Week (Date) # Of Workouts Total Workout Time Week (Date) # Of Workouts Total Workout Time Important Safety Instructions ...........................................................2 Unit Warning Labels ..........................................................................3 Specifications & Parts .......................................................................3 Introduction .......................................................................................4 Assembly Instructions...................................................................5-11 Getting Started ...............................................................................11 NB 6100 Parts List .............................................................................12 NB 6100 Exploded View..................................................................13 Using Your Recumbent Bike ...........................................................14 Operating the Computer .........................................................15-17 Computer Tips and Trouble Shooting ...........................................18 Exercise Guidelines .........................................................................19 Knowing the Basics....................................................................19 A Complete Exercise Program............................................19-20 Aerobic Exercise: How Much? How Often? ...........................20 When to Exercise .......................................................................20 Measuring Your Heart Rate .................................................20-21 Clothing ......................................................................................21 Tips to Keep You Going.............................................................21 Heart Rate Target Zone Chart..................................................22 Warm Up & Cool Down Stretches ...........................................23-24 Care & Storage Of Your Recumbent Bike....................................25 Workout Progress Charts ...........................................................26-27 Exercise Data Charts ......................................................................28 ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ©2005 Fitness Quest Inc. All rights reserved. Made in China. Fitness Quest ® is a registered trademark of Fitness Quest Inc. New Balance ® and NB ® logo are registered trademarks of New Balance Athletic Shoe Inc. Fitness Quest Inc. is the exclusive licensee of New Balance Athletic Shoe Inc. 12/15/05 28 1 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this equipment ADDITIONAL WORKOUT PROGRESS CHARTS Date Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, should not be undertaken without first consulting a physician. No specific health claims are made or implied as they relate to the equipment. 1) Before starting this or any other exercise program, consult your physician, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. 2) Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone. Follow the instructions on pages 20-22 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. 3) Warm up before any exercise program by doing 5-10 minutes of aerobic activity, followed by stretching. 4) Wear comfortable clothes that allow freedom of movement and that are not tight or restricting. 5) Wear comfortable shoes made of good support with non-slip soles. 6) Breathe naturally, never holding your breath during an exercise. 7) Avoid over training. You should be able to carry on a conversation while exercising. 8) After an exercise session, cool down with slow walking and stretching. 9) This equipment should not be used by or near children. 10) Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment. 11) If you are taking medication which may affect your heart rate, a physician's advice is absolutely essential. Date 12) Use this equipment only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer. 13) Only one person at a time should use this equipment. 14) Do not put hands, feet, or any foreign objects on or near this equipment when in use by others. 15) Always use this equipment on a level surface. 16) Never operate the equipment if the equipment is not functioning properly. 17) Start exercise slowly and gradually increase the amount of resistance. 18) If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, stop exercise at once and consult a physician immediately. 19) Use caution not to pinch fingers or hands in moving parts when using the equipment. 20) Risk of electrical shock. This equipment is to be used only indoors and in a dry location. Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate KEEP THESE INSTRUCTIONS 2 27 WORKOUT PROGRESS CHARTS Use the charts below and on the following pages to keep track of your progress over time. Before writing on them, make as many copies as you think you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you've done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress. Date Weight Waist Abdomen Hips Thighs Calves UNIT WARNING LABELS Important: See below for placement of the following warning labels on your equipment. WARNING LABEL 1 WARNING LABEL 2 Measuring Sites Waist Abdomen Hips Thighs (L/R) WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER'S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 275 LBS. REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC. WARNING DO NOT PLUG THE AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS COMPLETELY ASSEMBLED. WARNING LABEL 3 Resting Heart Rate WARNING Calves (L/R) SPECIFICATIONS & PARTS Specifications: Approximate: Length: 51" Width: 24-3/4" Height: 45-1/2" Product Weight: Approx. 95 lbs. Maximum User Weight: 275 lbs. NBC6100-40 Computer RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION. · NBC6100-88 Book Holder · NBC6100-26 Backrest · NBC6100-41 Front Handlebar · NBC6100-19 Seat Carriage NBC6100-71 Pulse Sensors · WARNING LABEL 1 Resting Heart Rate · NBC6100-25 Seat Cushion Date Weight Waist Abdomen Hips Thighs Calves · NBC6100-39 Computer Tube NBC6100-12 Right Front Cover · · NBC6100-29 Rear Handlebar · NBC6100-23 Carriage Tube · · NBC6100-35 Left Pedal WARNING LABEL 2 · NBC6100-09 Support Tube · Locking Arm WARNING LABEL 3 · NBC6100-11 Left Rear Cover · NBC6100-06 Roller · NBC6100-02 Front Foot Tube · NBC6100-13 Left Front Cover · NBC6100-07 End Cap · NBC6100-08 Rear Foot Tube 26 3 INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR RECUMBENT BIKE With this product in your home, you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body. This is vital for all of us, regardless of age, sex, or fitness level, and regardless of whether your primary goal is toning, health maintenance, or more energy for daily activities. Proper exercise, including a low fat diet, strength training and aerobic exercise, tones and conditions the muscles we use every day to stand, walk, lift and turn. It can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies. Using the bike will help in reducing body fat and increasing cardiovascular endurance. Be sure to read through this Owner's Manual carefully. It is the authoritative source of information about your Recumbent Bike. Retain this manual for future reference. CARE & STORAGE OF YOUR RECUMBENT BIKE Caring For Your Bike Your Recumbent Bike has been carefully designed to require minimum maintenance. However, we recommend the following to keep your bike operating smoothly. · Unplug the bike. · Use your bike indoors only. · Wipe all perspiration from your bike with a soft, clean cloth after each use to prevent an accumulation of sweat and dirt. · Clean your bike on a regular basis to prevent a build-up of dust. Use Windex or an alcohol based cleanser on a clean cloth. Do not use any abrasive cleaners and/or polish as these will damage the surface. · Store your bike in a dry area away from children and high traffic areas. · Regularly check the tightness of nuts and bolts. Storing Directions Your bike is portable. If you need to change the location of your bike, please follow the steps below. · Unplug the bike. · Stand at the rear of the bike and grasp the rear handlebar. · Lift up using your legs ­ not your back, tipping the bike forward until it is resting on the front transportation wheels/front rollers. · Wheel the bike to its new location and carefully lower the bike back down to the floor. COMMENTS OR QUESTIONS Dear Customer, Congratulations on your purchase of your Recumbent Bike. We're sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success. Please write or call our Customer Service Specialists at the address or phone number listed below, or contact us on our web site or email us with any comments or questions you may have. New Balance Fitness Equipment 5K 6100 Recumbent Bike Customer Service Department 1400 Raff Road SW, Canton OH 44750-0001 1-800-292-5009, Monday through Friday 8:30am to 8:00pm, Eastern Standard Time email: customersupport@newbalancefitness.com www.newbalancefitness.com ORDERING MISSING OR DEFECTIVE PARTS When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831, Monday through Friday, 8:30am to 8:00pm, EST. IMPORTANT: You must have your serial number and this manual ready when calling for parts. Serial #: _______________________________ Please also provide the following information: 1) Name, Mailing Address and Telephone Number 2) Date of Purchase 3) Where Product was Purchased (Name of Retail Store, City) 4) Model Number (NBC6100-2) 5) Part Order Number and Description All details depicted in this Owner's Manual, and of the product itself, are subject to change without notice. 4 25 4. Back Stretch Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds. Straighten up and repeat. ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth. 5. Standing Hamstrings Stretch Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat for the opposite leg. front of unit main frame assembly rear of unit carriage tube seat carriage 6. Buttocks, Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side. computer tube rear handlebar with pulse sensors back rest front handlebar front foot tube with rollers computer rear foot tube with end caps book holder seat cushion 7. Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh. Hold for 20 to 30 seconds and release. water bottle with holder L & R foot pedals & straps seat carriage slider and height adjustment knob AC adapter 8. Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region. Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides. Fastener Pack Tools Required: (included) Multi Hex Tool with Phillips Screwdriver Allen Wrench 15mm 13mm multi hex tool with phillips screwdriver (8) M6 x 15mm phillips bolts (8) M6 washers 17mm allen wrench 6mm 24 5 STEP 1 ­ Front Foot Tube Assembly a) Remove (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts from the Front Foot Tube. b) Position Front Foot Tube (with rollers) in front of Main Fame and align bolt holes, see Figure 1. c) Attach Front Foot Tube with (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts that were removed in Step 1a. Tighten bolts with Multi Hex Tool provided. M8 acorn nuts WARM UP & COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body. M8 washers M8 x 65mm carriage bolts main frame front foot tube roller 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.) Hold the stretch for 20 to 30 seconds. Repeat for the other leg. Figure 1 - Install Front Foot Tube main frame STEP 2 ­ Rear Foot Tube Assembly a) Remove (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts from Support Tube. b) Position Rear Foot Tube (with End Caps) behind Main Fame and align bolt holes, see Figure 2. c) Attach Rear Foot Tube with (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts that were removed in Step 2a. Hand tighten. support tube M8 acorn nut M8 washer 2. Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Repeat for the opposite leg. M8 acorn nut M8 washer rear foot tube 3. Overhead/Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat for the opposite arm. end cap M8 x 55mm carriage bolts Figure 2 - Install Rear Foot Tube 6 23 HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 180 170 165 190 185 180 175 170 161 157 153 148 144 140 136 133 130 120 110 100 20 129 129 129 119 115 112 108 105 101 98 75 70% Target 80 Zone 119 136 131 127 123 85% Target Zone 165 160 155 150 145 140 Maximum Attainable Heart Rate STEP 3 ­ Seat Carriage Assembly a) Remove (1) Allen Bolt and (1) Washer from underside of Carriage Tube, see Figure 3. b) Position Seat Carriage in front of Carriage Tube with the (1) bolt hole facing down. c) Raise Locking Arm, slide Carriage Tube into Seat Carriage and push Locking Arm down to hold Carriage Tube in place. d) Remove (3) Allen Bolts and (3) Washers from Main Frame. e) Plug Pulse Wire from Main Frame into Long Extension Pulse Wire from Carriage Tube and remove twist tie, see Figure 3. f) Slide Carriage Tube over Main Frame, align bolt holes and fasten using (3) Allen Bolts and (3) Washers removed in Step 3d, tighten bolts. Note: DO NOT Pinch Wires. g) Attach Carriage Tube to Support Tube with (1) Allen Bolt and (1) Washer removed in Step 3a and tighten. h) Tighten the Rear Foot Tube bolts, installed in Step 2c, with Multi Hex Tool provided. Heart 160 Rate (Beats/ 150 Min) 140 M8 x 15mm allen bolts long extension pulse wire seat carriage carriage tube M8 washers pulse wire main frame locking arm 25 30 35 40 45 50 55 60 65 70 AGE (YRS) support tube TABLE 2 Exercise Week Warm Up Period THR% Minutes Cool Down Period Total Time Sessions Per Wk. Total Time Per Wk. M8 washer &1 & 2 &3 & 4 &5 & 6 &7 & 8 & 9 & 10 &11 & 12 5 5 5 5 5 5 min min min min min min 60-65% 65-70% 70-75% 70-80% 70-85% 70-85% -8 -10 -15 -20 -25 -25 5 5 5 5 5 5 min min min min min min 17 20 25 30 35 35 min min min min min min 3 3 3 3 3 3 51 60 75 90 105 105 min min min min min min M8 x 15mm allen bolt Figure 3 - Install Seat Carriage 22 7 STEP 4 ­ Seat Cushion and Backrest Installation seat cushion seat carriage a) Position Seat Cushion over lower Seat Carriage with narrow side pointing forward and align bolt M6 washer holes. Secure with (4) Phillips Bolts and (4) Washers M6 x 15mm from fastener pack and tighten, see Figure 4a. phillips bolts b) Place Backrest upside down on a flat surface, see Figure 4b. c) Position Seat Carriage Slider on Backrest, as shown in Figure 4b, with Height Adjustment Knob facing away M6 from Backrest and Seat Carriage Bushing towards top washers of Backrest. Attach using (4) Phillips Bolts and (4) M6 x 15mm Washers from fastener pack. Tighten bolts. phillips bolts d) Pull Height Adjustment Knob out and slide Backrest Figure 4a - Install Seat onto Seat Carriage. Note: Slide the side opposite of the Seat Carriage Bushing on first. Release Height Adjustment Knob and continue to slide Backrest down until it clicks into an adjustment hole. Turn knob to lock into place, see Figure 4c. backrest top of backrest height adjustment knob seat carriage bushing goes towards top of seat M6 x 15mm phillips bolt and M6 washer individual would need to keep their heart rate at or above 126 beats per minute to get a cardiovascular effect. Note: Although 70% was used in this example, the heart rate range needed to achieve results falls between 60% and 85% of your maximum heart rate. If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to 70% - 85% of your maximum heart rate. Remember, your target heart rate is only a guide. When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate. Remember, your bike also comes with pulse sensors located on the Rear Handlebar. CLOTHING All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels. We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise. M6 washer TIPS TO KEEP YOU GOING 1) Adopt a specific plan and write it down. 2) Keep setting realistic goals as you go along, and remind yourself of them often. 3) Keep a log to record your progress and make sure to keep it up-to-date. See pages 26-28. 4) Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back. 5) Upgrade your fitness program as you progress. Your bike provides 12 different workout programs to keep your workouts challenging. 6) Enlist the support and company of your family and friends. 7) Update others on your successes. 8) Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout. See page 23-24. 9) Reward yourself periodically for a job well done! seat carriage bushing seat cushion height adjustment knob seat carriage When used properly, the unit pulse sensors can help you to determine your estimated heart rate. To do so: a) Push the START button on your computer. b) Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds. c) Your estimated heart rate range will be displayed on screen. Check the chart on the following page to see if you are within your range according to your age. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. M6 x 15mm phillips bolt and M6 washer seat carriage slider M6 x 15mm phillips bolt and M6 washer Figure 4b - Install Seat Carriage Slider Figure 4c - Install Backrest seat carriage STEP 5 ­ Rear Handlebar Assembly a) Remove (2) Allen Bolts, (2) Washers and (2) Nylon Nuts from Rear Handlebar with Pulse Sensors. b) Place Rear Handlebar into notch in Seat Carriage with Handlebar pointing forward and Pulse Sensors facing up, see Figure 5. c) Secure Rear Handlebar with (2) Allen Bolts, (2) Washers and (2) Nylon Nuts removed in Step 5a. Tighten Bolts with Allen Wrench provided. pulse sensor notch rear handlebar M8 nylon nuts M8 washers handlebar pulse wires M8 x 45mm allen bolts By using the chart on the following page, you can see where your heart rate falls in the minimum and maximum target zones. The above are guidelines, people with any medical limitations should discuss this formula with their physician. 8 Figure 5 - Install Rear Handlebar 21 described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category. WARM UP ­ 5 -10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm up. MUSCULAR STRENGTH ­ a minimum of two, 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength. MUSCULAR ENDURANCE ­ at least three, 30 minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups. CARDIORESPIRATORY ENDURANCE ­ at least three, 20 minute workouts of continuous aerobic exercise each week. Working out on your bike is a good way to obtain this aerobic activity. Other popular aerobic conditioning activities include brisk walking, jogging, swimming, elliptical exercise, rope jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball. FLEXIBILITY ­ 10 -12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warm up or during a cool down. Refer to pages 23 and 24 for a list of total body stretches. COOL DOWN ­ a minimum of 5 -10 minutes of slow walking or lower intensity cycling, combined with stretching. a certain degree on your age, and is determined by measuring your heart rate in beats per minute. Refer to the "Measuring Your Heart Rate" section below and on page 21 for more information on how to determine and measure your heart rate. You can do different types of aerobic activities, say walking one day, and use your bike the next. Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost. If you must lose a few days, gradually work back into your routine. STEP 6 ­ Computer Tube Assembly a) Remove (4) Allen Bolts and (4) Washers from Main Frame. b) Connect Main Frame wires to wires in Computer Tube (remove twist ties) and carefully tuck wires into Main Frame while sliding Computer Tube onto Main Frame, see Figure 6. Be careful not to pinch the wires. Gently pull the wires up from the top of the Computer Tube to prevent any slack in the wires at the base of the Computer Tube. c) Re-install the (4) Allen Bolts and (4) Washers that were removed in Step 6a and tighten with Multi Hex Tool. computer tube handlebar tube wires (4) M8 x 15mm allen bolt M8 washer M8 x 15mm allen bolts M8 washers main frame M8 x 15mm allen bolt WHEN TO EXERCISE The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time. You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an over-taxing double load. main frame wires (4) Figure 6 - Install Computer Tube STEP 7 ­ Foot Pedal Assembly The Foot Pedals, Pedal Shafts and Pedal Straps are marked "R" for Right or "L" for Left. a) Insert Pedal Shaft of Left Foot Pedal into threaded hole in Left Crank, see Figure 7. b) Turn Pedal Shaft by hand counter-clockwise until snug. Note: DO NOT turn the Pedal Shaft clockwise, doing so will strip the threads. Tighten shaft with Multi Hex Tool provided. c) Insert Pedal Shaft of Right Foot Pedal into threaded hole in Right Crank. d) Turn Pedal Shaft by hand clockwise until snug. Tighten with Multi Hex Tool provided. left strap left crank left foot pedal MEASURING YOUR HEART RATE (see chart on page 22) Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness. The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: maximum heart rate (220 - age) x 70%. Thus, the target heart rate for a 40 year-old would be 126. In this example for this 40 year old to get a cardiovascular effect the AEROBIC EXERCISE: HOW MUCH? HOW OFTEN? Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20 - 40 minutes. If you want to lose weight, you may want to do your aerobic workout five times a week. It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to left side shown looking from the back of the unit. "L" & "R" markings are located on the ends of the pedal shaft. Figure 7 - Install Foot Pedals 20 9 M8 washers M8 nylon nuts STEP 8 ­ Front Handlebar Installation a) Remove (2) Allen Bolts, (2) Washers and (2) Nylon Nuts from Front Handlebar. b) Align bolt holes in Front Handlebar with holes in Computer Tube, see Figure 8. c) Re-install (2) Allen Bolts, (2) Washers and (2) Nylon Nuts that were removed in step 8a and tighten. EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising. IMPORTANT: If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to 70%-85% of your maximum heart rate. Remember, your target heart rate is only a guide. M8 x 60mm allen bolts KNOWING THE BASICS Physical fitness is most easily understood by examining its components, or "parts". There is widespread agreement that these five components comprise the basics of physical training: CARDIORESPIRATORY ENDURANCE ­ the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Using your bike will improve this. MUSCULAR STRENGTH ­ the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises. MUSCULAR ENDURANCE ­ the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles. FLEXIBILITY ­ the ability to move joints and use muscles through their full range of motion. The sitand-reach test is a good measure of flexibility of the lower back and backs of the upper legs. BODY COMPOSITION ­ often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercises will help you decrease body fat and increase or maintain muscle mass. To help track your progress we have provided Workout Progress Charts on pages 26 and 27. front handlebar computer tube Figure 8 - Install Front Handlebar 9a four "C" batteries battery door You should also consult your physician if you have the following: · High blood pressure · High cholesterol · Asthma · Heart trouble · Family history of early stroke or heart attack deaths 4 3 2 STEP 9 ­ Computer Installation 1 Back View back of computer a) Remove battery door from back of Computer, insert (4) "C" batteries and replace the battery door. Note: DO NOT use rechargeable phillips batteries, doing so will cause a bolts short and destroy the computer. b) Remove (4) Phillips Bolts from back of Computer. c) Connect Computer Wires and Computer Tube Wires together and carefully tuck wires into Computer Tube, see Figure 9c. d) Mount Computer to Computer Tube using the (4) Phillips Bolts removed in Step 9b and tighten. e) Book Holder can be attached to the front of the Computer at any time. phillips bolts · Frequent dizzy spells · Extreme breathlessness after mild exertion computer book holder 9b computer tube · Arthritis or other bone problems · Severe muscular, ligament or tendon problems · Other known or suspected disease Front View computer wire computer tube wire computer tube · If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing. · Pregnant · Balance Impairment · Taking medications that affect heart rate 9c A COMPLETE EXERCISE PROGRAM How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. For example, an athlete training for high-level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs. Your exercise program should include something from each of the four basic fitness components (continued on next page) Figure 9 - Install Computer 10 19 COMPUTER TIPS AND TROUBLE SHOOTING If you have any problems with your Computer: First check this manual to be sure you have followed the assembly instructions correctly. Computer Installation: Follow Step 9 on page 10 of the Owner's Manual Computer Tube Assembly: Follow Step 6 on page 9 of this Manual (Make sure all wire connectors are firmly attached and "click" into place). STEP 10 ­ Water Bottle Holder Installation 2 (2) wire connectors connect Pulse Sensors computer back remove and re-insert phillips screw If the Computer is powered by batteries and: The Computer does not illuminate at all · Reconnect the (10) wire connector at the base of the Computer and the (5) wire connector inside the Computer Tube. · Reinstall the batteries using instructions on page 10, step 9. Upon start-up the Computer's LCD display illuminates faintly · Install new batteries. Although the batteries are new when they are shipped from the factory, over time they will slowly discharge. The Computer displays "E 1" · Make sure the (5) wire connector inside the Computer Tube is securely fastened. a) Remove (2) Phillips Screws from Computer Tube b) Align holes and attach Water Bottle Holder to Computer Tube with phillips screws removed in Step A c) Place water bottle in holder water bottle holder computer tube remove and re-insert phillips screw computer tube looking from the left side of the unit Figure 10 - Install Water Bottle Holder (10) wire connector leads to the motor/magnetic sensor/ AC adapter jack receptacle If the Computer is powered by the AC Adapter and: The Computer does not illuminate at all · Reconnect the (10) wire connector at the base of the Computer and the (5) wire connector inside the Computer Tube. The Computer displays "E 1" · Make sure the (5) wire connector inside the Computer Tube is securely fastened. NOTE: If the AC Adapter receptacle is plugged into the Computer, but the adapter is not plugged into an AC wall outlet (or has been removed) from the AC wall outlet, the Computer will not display. To reset the Computer, the AC Adapter must be plugged into the AC wall outlet. AC adapter STEP 11 ­ AC Adapter main frame computer tube (5) wire connector to motor (2) wire connector to magnetic sensor front foot tube a) Plug AC Adapter into receptacle located in the Main Frame near the Front Foot Tube, see Figure 10. b) Insert AC Adapter plug into outlet in wall. Figure 11 - AC Adapter If the Computer is powered by Batteries or AC Adapter and: The Computer is illuminated but does not display Speed or Distance · Reconnect the (10) wire connector at the base of the Computer and the the (2) wire connector inside the Computer Tube. The Computer is illuminated but does not display a pulse reading · You must press the START button on the Computer, and have both hands placed firmly on the Pulse Sensors on the Rear Handlebar for the Computer to detect and display your pulse. NOTE: Depending on what program you have set the Computer to, after pressing the START button, it will take the Computer approximately 6 -11 seconds before it will display your pulse reading. If you take one hand off of the Pulse Sensor, the Computer will stop displaying your pulse. NOTE: Keeping your Pulse Sensors clean will provide better conductivity between your hands, and the Pulse Sensor. To insure a more accurate pulse reading, both hands must grab the Pulse Sensors on the Rear Handlebar continuously for approximately 6 seconds. (4) wire connector to pulse sensors GETTING STARTED Once your Recumbent Bike is assembled, make sure that your workout space has a solid, level surface with plenty of space around it. We recommend placing a mat under your unit to protect your flooring. main frame (3) wire connector to AC Adapter receptacle Correct Workout Position When exercising, keep your back straight and your head in a neutral position to minimize neck and upper back strain. When pedaling do not lock out your knees, at the bottom of the pedaling motion there should be a slight bend in the knee. Always try to pedal the bike with a smooth and rhythmic motion. 18 11 NB 6100 PARTS LIST ITEM PARTS NAME QTY. ITEM PARTS NAME (CH) LCD Workout Graphics QTY. PROGRAM 1 PROGRAM 5 PROGRAM 9 NBC6100-2 NBC6100-01 NBC6100-02 NBC6100-04 NBC6100-05 NBC6100-07 NBC6100-08 NBC6100-09 NBC6100-10 NBC6100-11 NBC6100-12 NBC6100-13 NBC6100-14 NBC6100-15 NBC6100-18 NBC6100-20 NBC6100-21 NBC6100-22 NBC6100-23 NBC6100-24 NBC6100-25 NBC6100-26 NBC6100-27 NBC6100-28 NBC6100-30 NBC6100-31 NBC6100-33 NBC6100-34 NBC6100-35 Retail Unit M8 x 65mm Carriage Bolt (01) Front Foot Tube (02) M8 Washer (04) M8 Acorn Nut (05) End Cap (07) Rear Foot Tube (08) Support Tube (09) Right Rear Cover (10) Left Rear Cover (11) Right Front Cover (12) Left Front Cover (13) M4 x 12mm Phillips Screw (14) M4 x 16mm Phillips Screw (15) Seat Carriage Plug (18) Seat Carriage Bushing (20) Locking Arm Grip (21) Plug (22) Carriage Tube (23) M8 x 15mm Allen Bolt (24) Seat Cushion (25) Backrest (26) M6 x 15mm Phillips Bolt (27) M6 Washer (28) M8 x 45mm Allen Bolt (30) M8 Nylon Nut (31) Front Handlebar Plug (33) Right Pedal (34) Left Pedal (35) 1 2 1 16 4 2 1 1 1 1 1 1 8 14 1 2 1 1 1 8 1 1 8 8 2 4 2 1 1 NBC6100-37 NBC6100-39 NBC6100-40 NBC6100-41 NBC6100-42 NBC6100-43 NBC6100-45 NBC6100-71 NBC6100-75 NBC6100-76 NBC6100-78 NBC6100-80 NBC6100-81 NBC6100-85 NBC6100-86 NBC6100-88 NBC6100-89 NBC6100-90 NBC6100-91 NBC6100-92 NBC6100-FP NBC6100-OM NBC6100-MC NBC6100-K1 NBC6100-K2 Extension Wire (37) Computer Tube (39) Computer (40) Front Handlebar (41) M8 x 60mm Allen Bolt (42) M5 x 10mm Phillips Bolt (43) M5 x 50mm Phillips Screw (45) Pulse Sensor W/Wire (71) Seat Carriage Slider (75) Short Extension Pulse Wire (76) Handlebar Pulse Wire (78) Pulse Wire (80) Long Extension Pulse Wire (81) M3 x 15mm Phillips Screw (85) AC Adapter (86) Book Holder (88) M8 x 55mm Carriage Bolt (89) Right Pedal Strap (90) Left Pedal Strap (91) Bottle Rack (92) Fastener Pack Owners Manual Master Carton Seat Carriage Kit (17, 18,19, 20, 21, 22, 23, 81) Rear Handlebar Kit (04, 29, 30, 31, 32, 71, 78, 85) 1 1 1 1 2 4 10 2 1 1 2 1 1 4 1 1 2 1 1 1 1 1 1 1 1 MANUAL FAT BLASTER INCLINE PEAKS AND VALLEYS PROGRAM 2 PROGRAM 6 PROGRAM 10 ROLLING HILLS SUPER SLOW INCLINE OVER THE HILL PROGRAM 3 PROGRAM 7 PROGRAM 11 SHAPE UP VALLEY RANDOM ENERGY 60% OF TARGET HEART RATE PROGRAM 4 PROGRAM 8 PROGRAM 12 CARDIO PLATEAU CARDIO PLATEAU 2 85% OF TARGET HEART RATE LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps: · During the STOP mode, press and hold the ENTER and UP buttons together for over two seconds. You will hear a faint beep. This will open the LCD Contrast Calibration mode. · Then press the UP or DOWN button to adjust the contrast of the screen. Press the START button to set the desired level of contrast. There are 16 levels of contrast. 12 17 Buttons and Definitions ENTER: This button allows users to set the Program and Time on Programs 1-10 and Time and Age on Programs 11-12. START: This button allows the user to STOP or START exercising. (By holding this button for two seconds the user can reset all values to "0"). The Computer will turn off automatically after approx. 4.5 minutes of non use. All values will then be reset to "0". UP BUTTON: This button allows the user to increase the values of the Tension Level, Time, Age and Program. DOWN BUTTON: This button allows the user to decrease the values of the Tension Level, Time, Age and Program. Programs 11 and 12: These unique programs allow the Computer to adjust the workout resistance according to your heart rate automatically. Grasp the pulse sensors and hold with a firm grip. If the current Heart Rate is greater than the Target Heart Rate, the Computer will decrease the workout resistance automatically. If your current Heart Rate is less than your Target Heart Rate it will increase your resistance. By the resistance changing, the equipment will be able to keep your heart rate at its target beats per minute. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. 26 73 28 27 28 31 04 30 78 85 74 75 71 85 22 20 28 27 18 28 81 88 05 04 04 24 07 86 45 25 NB 6100 EXPLODED VIEW This system offers 12 programs that you can preset the workout time and will divide the time by 10 intervals. If you do not preset the workout time the system will count up the workout time in one-second increments. Important: Be sure to set your actual age when using these programs. Program 11: is designed to allow you to work out at 60% of maximum heart rate (Target Heart Rate) Program 12: is designed to allow you to work out at 85% of maximum heart rate (Target Heart Rate) 24 04 Programs 1-10: See LCD Workout Graphics on next page. STEP 1 ­ Begin by pressing the START button for over two seconds. This will clear any other chosen function. STEP 2 ­ Next press the UP or DOWN button to scroll to the desired exercise program. STEP 3 ­ To set TIME, press the ENTER button and use the UP and DOWN buttons to set TIME. If you want the TIME to count up from zero, press ENTER to move to the next step. STEP 4 ­ Press the START button to begin exercising. (If you want to exit the Program, press the START button for two seconds and the display will reset.) Once you begin exercising, your present workout interval will be flashing. You can also increase or decrease your workout resistance by pressing the UP or the DOWN button. To PAUSE your exercising program, press the START button, then to resume, press the START button again. 14 35 Important: You must keep your hands on the pulse sensors throughout the entire workout when using Programs 11 and 12. 45 90 LCD Workout Graphics 91 23 45 15 24 21 27 34 15 28 10 33 14 41 81 04 89 80 05 14 02 01 14 04 05 08 07 11