O w n e r’s
Guide
ES600
INDOOR CYCLE
C ongratulations on choosing a VISION FITNESS Bike. You’ve taken an
important step in developing and sustaining an exercise program! Your
Bike is a tremendously effective tool for achieving your facility’s fitness
goals. Regular use of your Bike can improve the quality of your members’
lives in so many ways.
Here are just a few of the health benefits of aerobic exercise:
•
•
•
•
•
•
•
Weight Loss
A Healthier Heart
Improved Muscle Tone
Increased Daily Energy Levels
Reduced Stress
Help in Countering Anxiety and Depression
An Improved Self Image
The key to reaping these benefits is to develop the exercise habit. Your
new Bike will be an important tool in helping your members achieve this
exercise habit. This Owner’s Guide provides you with basic information
on using this VISION FITNESS Bike. A more complete knowledge of your
new Bike will assist you in helping your members achieve their goals.
Some kinds of service to your Bike should only be performed by your
VISION FITNESS retailer. Please contact your authorized VISION FITNESS
retailer should service be required. If a question or problem arises which
cannot be handled by your VISION FITNESS retailer, please contact us:
VISION FITNESS
500 South CP Avenue
P.O. Box 280
Lake Mills, WI 53551
Ph: 1.800.335.4348
Fax: 1.920.648.3373
www.visionfitness.com
Table of Contents
SPECIFICATIONS . . . . . . . . . . . . . . . 2
SAFETY INSTRUCTIONS . . . . . . . . . . 4
RESISTANCE & SEAT ADJUSTMENT . 10
HANDLEBAR ADJUSTMENT . . . . . . . 11
PEDAL STRAP ADJUSTMENT . . . . . . 12
DISMOUNTING THE UNIT . . . . . . . . 13
MOVING AND LEVELING . . . . . . . . . 14
PREVENTIVE MAINTENANCE . . . . . . 15
GENERAL
ES600
STEP 1: FRONT FOOT . . . . . . . . . . . 5
STEP 2: REAR FOOT . . . . . . . . . . . . . 6
STEP 3: PEDALS . . . . . . . . . . . . . . . 7
STEP 4: HANDLEBARS . . . . . . . . . . . 8
STEP 5: WATER BOTTLE CAGE . . . . . . 9
ES600
A S S E M B LY
A S S E M B LY
MODEL INFO
MODEL INFO
GENERAL
COMMERCIAL WARRANTY . . . . . . . . 16
DEVELOPING A FITNESS PROGRAM . 18
EXERCISE GUIDELINES . . . . . . . . . . 19
TARGET HEART RATE . . . . . . . . . . . . 20
RATE OF PERCEIVED EXERTION . . . . 21
BALANCED FITNESS . . . . . . . . . . . . 22
STRETCHING . . . . . . . . . . . . . . . . . 23
WEEKLY WORKOUT LOGS . . . . . . . . 26
MONTHLY WORKOUT LOGS . . . . . . 28
1
MODEL INFO
HANDLEBAR
SADDLE
SEAT POST
HANDLEBAR STEM
BELT GUARD
FRICTION
SYSTEM
FLYWHEEL
FRAME
2
ES600
INDOOR CYCLE
MODEL INFO
FRAME – Zinc coated, heavy gauge steel
BELT GUARD – Black Plastic
HANDLEBAR STEM – Stainless steel stem with adjustment scale for height and
fore/aft positioning
HANDLEBAR – Ergonomic PVC coated design that includes aerobars and
fore/aft adjustment
SADDLE – The comfortable and generously padded Velo saddle features
elastomer-mounted rails to absorb shock and an ozone relief area to
eliminate pressure points.
SEAT POST – Stainless steel stem with adjustment scale for height and
fore/aft positioning
BOTTOM BRACKET – ultra strong heat treated Cro-Moly design
CRANKS – Hi-Carbon heat-treated steel
PEDALS AND STRAPS – Alloy body and cage with toe clip & straps
BOTTLE CAGES – Conveniently located on handlebar
LOCKING SYSTEM – Easy/high performance “V” block tightening and
locking system
DRIVE BELT – Quality Hutchinson Poly-N Belt
FLYWHEEL – 47.3 lbs. (21.5 kgs.) high tension, fixed wheel with ultra
strong axle and SKF sealed roller bearings
FRICTION SYSTEM – Dual function design for friction and emergency braking
COLOR – Silver
NET WEIGHT – 124 lbs. (61.5 kgs.)
3
MODEL INFO
IMPORTANT SAFETY INSTRUCTIONS
SAVE THESE INSTRUCTIONS
READ ALL INSTRUCTIONS BEFORE USING THIS EXERCISE EQUIPMENT.
•
•
•
•
•
•
•
•
•
•
•
Keep children off your Bike at all times.
When the Bike is in use, young children and pets should be kept at least
10 feet away.
Use this Bike only for its intended use as described in the manual.
Keep your hands away from all moving parts. Never turn the pedal crank
arms by hand.
Do not remove your feet from the pedals while they are in motion.
After exercising, push down on the tension knob or turn the tension knob
in a clockwise direction to slow the flywheel down and decrease the
potential for injury.
Do not dismount the Bike until both the pedals and flywheel have come
to a complete stop.
Do not attempt to use this Bike at high speeds or in standing positions until
you have practiced and are comfortable at lower speeds.
Rotate the tension knob clock wise to add resistance to the flywheel prior
to standing on the pedals.
Never drop or insert any object into any opening on this Bike.
Do not use without proper footwear.
To assure that the safety level of this Bike is maintained, examine components
for wear and tear on a regular basis. Components that are worn excessively
or inoperable should be replaced immediately or the Bike should be put out
of use until it is repaired.
CAUTION!
4
If you experience chest pains, nausea, dizziness or shortness of
breath, stop exercising immediately and consult your physician before
continuing.
ASSEMBLY
Tools needed: 4mm Allen Wrench, 5mm Allen Wrench, and 15mm Pedal
Wrench.
1
FRONT FOOT
A S S E M B LY
STEP
• Remove bolts, washers, and nuts from the frame
bracket for the front foot.
• Remove the plastic spacers from the bracket of the front foot.
• Attach the front foot using the bolts, washers, and nuts
removed earlier. The wheels should face forward.
5
STEP
2
REAR FOOT
A S S E M B LY
• Remove bolts, washers, and nuts from the frame
bracket for the rear foot.
• Remove the plastic spacers from the bracket of the rear
foot.
• Attach the rear foot using the bolts, washers, and nuts
removed earlier.
6
STEP
3
PEDALS
A S S E M B LY
• Attach the pedals to the crank arms. Each pedal is
marked with the letter L (left) or R (right) to denote the side
of the spinning bike they are on. Be careful to align the
threads correctly to avoid damage. A little grease on the
threads should help the pedals to screw in easily and
correctly. Tighten with a 15mm wrench. The threads on
both pedals should tighten towards the front of the bike.
7
STEP
4
HANDLEBARS
A S S E M B LY
• Place the handlebar on the handlebar stem. Position
handlebar bracket beneath the handlebar stem and
insert the socket head cap screw so that it inserts into the
bottom of the handlebar. Tighten with the 5mm allen
wrench.
• Insert the quick release lever through the bottom bracket
and into the handlebar. Turn counter-clockwise to tighten.
• To adjust the position of the handlebar, loosen quick
release lever and slide to the desired location. If the
handlebar does not slide easily, loosen the socket head
cap screw slightly until the handlebar slides easily.
8
STEP
5
WATER BOTTLE CAGE
• Attach water bottle cage to the handlebars using the
provided screws. Tighten with a 4mm allen wrench.
A S S E M B LY
9
RESISTANCE ADJUSTMENT
ES600
The ergonomic resistance control
knob located just below the
handlebars on the bike frame
easily controls pedaling resistance.
Turning the knob in a clockwise
direction increases pedal resistance.
Turning the knob in a counter
clockwise direction decreases pedal
resistance.
SEAT ADJUSTMENT
To ensure maximum comfort,
exercise efficiency, and injury
prevention make sure the seat is
adjusted to the proper position.
• Adjust the seat height so that you
have a very slight bend in the knee
at the bottom of the pedal stroke.
• When the proper seat height has
been achieved, adjust the seat
forward or back so that the feet are
at the 3 o’clock and 9 o’clock
positions and the forward knee is
directly over the pedal axle.
10
• When a comfortable seat
position is found, make note of the
seat height and fore/aft position
for future use.
HANDLEBAR ADJUSTMENT
The handlebar position is based on
comfort and may be adjusted to
more accurately simulate the upper
body position on a road bike.
Typically the handlebar position is
positioned slightly higher then the
seat position for beginning cyclists.
More advanced cyclists may prefer
a lower handlebar position.
ES600
11
PEDAL STRAP ADJUSTMENT
ES600
Place the ball of each foot in the
toe clip so the shoe fits snugly into
the clip of the cage. Rotate one of
the pedals to within arms reach.
Pull on the strap of the clip to
tighten the clip snugly around your
shoe and tuck in excess strap.
Repeat for the other foot. Make
sure toes are pointing straight
ahead to ensure maximum pedal
efficiency.
To remove your foot from the toe
clip, push on the plastic tab to
loosen the strap.
12
DISMOUNTING THE UNIT
WARNING!
The ES600 uses a fixed flywheel that builds
momentum and will keep the pedals turning even after the user stops
pedaling or if the users feet slip off. DO NOT ATTEMPT TO REMOVE YOUR FEET FROM THE
PEDALS OR DISMOUNT THE MACHINE UNTIL BOTH THE PEDALS AND THE FLYWHEEL HAVE COMPLETELY
STOPPED.
ES600
Use one of the following methods
to stop the pedals:
• Reduce your pedal speed until
you come to a complete stop.
• Push down on the brake knob to
come to a complete stop.
• Increase the resistance by turning
the resistance knob in a clockwise
position until you come to a
complete stop.
Failure to follow these instructions
may lead to loss of control and the
potential for serious injury.
13
MOVING THE ES600
ES600
Make sure the quick release levers for the handlebar are tight. Stand in
front of the bike, grasping the end of the handlebars. Place one foot on
the bikes front support foot to stabilize the bike and begin tilting the bike
toward you. The transport wheels should now be in contact with the
ground and can easily roll in any direction. Be careful when moving the
bike to prevent a sudden impact that could harm the bike or its
surroundings.
ES60
INDOOR
LEVELING THE ES600
14
The ES600 should operate on a
level surface with no lateral
movement. There are height
adjuster caps located on the
bottom side of the front foot and
rear foot. Turn these caps
clockwise or counter-clockwise
until the bike is stable.
0
CYCLE
PREVENTATIVE MAINTENANCE TIPS
• Locate Bike in a cool, dry place.
DAILY
• Before each session, check the pedals to make sure they are tight.
• Use a cotton cloth with water and a mild, non-abrasive, cleaning
product to clean the Bike of sweat and moisture following use. Do not use
ammonia or acid-based cleaners.
ES600
PERIODICALLY
• Check to make sure the crank arms are tight to the bottom bracket. Use
a 15mm socket wrench to tighten.
• Inspect all parts, nuts, bolts, or screws for adjustments, replacements or
maintenance.
15
COMMERCIAL WARRANTY
COMMERCIAL USES DEFINED VISION FITNESS warrants the ES600 Indoor
Cycle for use in commercial facilities. Examples of commercial facilities include but
are not limited to: Hotels; Resorts; Police and Fire Stations; Apartment Complexes;
Rehabilitation and Sports Medicine Clinics; Hospitals; Elementary, Middle, and
High Schools; YMCAs; Private Health Clubs; Colleges and Universities.
FRAME - 15 YEARS VISION FITNESS warrants the Frame against defects in
workmanship and materials for a period of 15 years from the date of original
purchase, so long as the device remains in the possession of the original owner.
PARTS - THREE YEARS VISION FITNESS warrants Parts against defects in
workmanship and materials for a period of three years from date of original
purchase, so long as the device remains in the possession of the original owner.
GENERAL
LABOR - ONE YEAR For a period of one year from the date of purchase,
VISION FITNESS, through its local service providers, will provide the necessary
Labor for repair and replacement of Frames and Parts under this warranty, so long
as the device remains in the possession of the original owner.
WEAR ITEMS - 90 DAYS VISION FITNESS warrants Wear Items, such as pedals,
seat, friction resistance system, etc., against defects in workmanship and materials
for a period of 90 days from date of original purchase, so long as the device
remains in possession of the original owner.
16
COMMERCIAL WARRANTY (continued)
EXCLUSIVE REMEDY
The exclusive remedy for any of the above warranties shall be repair or
replacement of defective Parts or the supply of Labor to cure any defect, provided
that the Labor be limited to one year.
GENERAL
EXCLUSIONS AND LIMITATIONS
This warranty applies only to the original owner and is not transferable. This
warranty is expressly limited to the repair or replacement of a defective Frame,
Electronic component, or defective Part and is the sole remedy of the warranty. The
warranty does not cover normal wear and tear, improper assembly or
maintenance, or installation of parts or accessories not originally intended or
compatible with the product as sold. This warranty does not apply to damage or
failure due to accident, abuse, corrosion, discoloration of paint or plastic or
neglect. VISION FITNESS shall not be responsible for incidental or consequential
damages. Parts and Electronic components reconditioned to As New Condition
by VISION FITNESS or its vendors may sometimes be supplied as warranty
replacement parts and constitute fulfillment of warranty terms. Any warranty
replacement parts shall be warranted for the remainder of the original warranty
term.
VISION FITNESS expressly disclaims all other warranties, express or implied,
including but not limited to all warranties of fitness for a particular purpose or of
merchantability. This warranty gives you specific rights, and your rights may vary
from state to state.
WARRANTY REGISTRATION
Your warranty card must be completed and sent to VISION FITNESS before a
warranty claim can be processed. We suggest that commercial facilities register
via our website at www.visionfitness.com and complete the commercial customer
survey. Your care in completing the survey will be of value to us in
serving you in the future. You may also register by filling out and mailing in the
enclosed warranty card. Comments and suggestions are always welcome. We
are certain you will enjoy your new Fitness Bike. Thank you for selecting a
VISION FITNESS product.
17
DEVELOPING A FITNESS PROGRAM
By purchasing this piece of VISION FITNESS exercise equipment, you
have made a commitment to exercise and now have the convenience of
exercising in your own home. Your new equipment offers the flexibility to
exercise at whatever time suits you best. It will be easier to maintain a
consistent exercise program that will help you achieve your fitness goals.
ACHIEVING YOUR FITNESS GOALS
GENERAL
An important step in developing a long-term fitness program is to
determine your goals. Is your primary goal to lose weight? Improve muscle
tone? Relieve stress? Prepare for the spring racing schedule? Knowing
what your goals are will help you develop a more successful exercise
program. If possible, try to define your personal goals in precise,
measurable terms over specific periods of time. Examples of these goals
might include:
• Decrease your waistline by two inches over the next two months.
• Run the local 5K race this summer.
• Get 30 minutes of cardiovascular exercise at least five days per week.
• Improve your race time by two minutes over the next year.
• Move from walking a mile to jogging a mile within the next three months.
The more specific the goal, the easier it will be to track your progress. If
your goals are long-term, divide them into monthly and weekly segments.
Long-term goals can lose some of the motivational benefits. Short-term
goals are easier to achieve and will allow you to see the progress you are
making. Every time you reach a goal, it is important to set a new goal.
This will lead to a healthier lifestyle and will provide the motivation that
you will need to move forward.
TRACK YOUR PROGRESS
18
Now that you have set your exercise goals, it is time to write them down
and make an exercise schedule that will help you achieve them. By
keeping a fitness diary, you will stay motivated and know where you are
in terms of reaching your goals. As time goes on, you will be able to look
back with pride to see how far you’ve come. For your convenience, we
have included exercise log sheets at the end of this manual.
EXERCISE GUIDELINES
EXERCISE DURATION
A common question asked is, “how much exercise do I need?” We
recommend following the guidelines set up by the American College of
Sports Medicine (ACSM) for healthy aerobic activity.
• Exercise three to five days per week.
• Warm up for five to 10 minutes before aerobic activity.
• Maintain your exercise activity for 30 to 45 minutes.
• Gradually decrease the intensity of your workout, then stretch to
cool down during the last five to 10 minutes.
If weight loss is a major goal, participate in your aerobic activity at least
30 minutes for five days each week.
GENERAL
EXERCISE INTENSITY
The next question asked is, “how hard do I need to work out?” To reap
the most cardiovascular benefits from your workout, it is necessary to
exercise within a recommended intensity range. We recommend using
one of two methods to measure exercise intensity. These two methods are
performed by monitoring your exercise heart rate or by using the Rate of
Perceived Exertion (RPE).
19
TARGET HEART RATE
GENERAL
Target Heart Rate is a percentage of your maximum heart rate. Target
Heart Rate will vary for each individual depending on age, current
level of conditioning, and personal fitness goals. Exercise heart rate
should range from 55% to 85% of your maximum heart rate. As a
point of reference, we use the predicted maximum heart rate formula
of (220 minus age) to determine your heart rate training zone. Please
use the following chart to determine your predicted Target Heart Rate.
EXAMPLE:
If you are a 30-year-old, your predicted maximum heart rate is 190 based
on the (220 minus age) formula.
220 – 30 = 190
Based on the chart above, your heart rate training zone is 104 to 161,
which is 55%–85% of 190.
20
RATE OF PERCEIVED EXERTION
Rate of Perceived Exertion (RPE) is one of the easiest ways to monitor
exercise intensity. By becoming familiar with the RPE scale, you can
continually assess your level of intensity and insure a level of exertion that
is comfortable. An increase in exercise intensity is directly related to
elevation in exercise heart rate. Consequently, RPE can be used alone or
together with heart rate when monitoring exercise intensity.
RPE SCALE
Nothing at all
Very, very weak
Very weak
Weak
Moderate
Somewhat strong
Strong
GENERAL
0
.5
1
2
3
4
5
6
7
8
9
10
Maximal
Very strong
Very, very, strong
The recommended RPE range during exercise for most people is between
3 (moderate) and 5 (strong). The RPE should be independent of your pace.
21
BALANCED FITNESS
While cardiovascular exercise has been the primary method of fitness for
many programs over the years, it should not be the only method. Strength
Training and Flexibility Training have become more popular as exercise
has developed. Incorporating Strength and Flexibility Training into your
current exercise program will give you the balance you need to improve
your athletic performance, reduce susceptibility to injury, increase
metabolic rate, increase bone density, and reach your goals faster.
STRENGTH TRAINING
GENERAL
Strength Training was once known as an activity performed by young
males only. That has changed with the advances in scientific research on
Strength Training over the last 20 years or so. Research has proven that,
after age 30, we begin to lose muscle mass if we do not incorporate
Strength Training into our exercise program. With this decrease in muscle
mass, our ability to burn calories decreases, our physical ability to do
work decreases and our susceptibility to injuries increases. The good news
is that, with a proper Strength Training program, we can maintain or even
build muscle as we age. A proper Strength Training program will work the
muscle groups of the upper and lower body. There are now many options
available for Strength Training including: yoga, Pilates, selectorized
machines, free weights, stability balls or medicine balls, exercise tubing
and body weight exercises, just to name a few.
Recommendations for a minimum Strength Training program include:
FREQUENCY: Two to three days per week
VOLUME: One to three sets consisting of eight to 12 repetitions
22
STRETCHING
Flexibility Training is not associated with fitness as often as cardiovascular
exercise or Strength Training, even though it is just as important. A good
stretching program will help to maintain flexibility of the hips and lower
back. A flexible person will be less likely to injure themselves in common
activities, such as reaching, twisting and turning, or in uncommon activities
such as the annual softball tournament.
GENERAL
Before stretching, take a few minutes to warm up the muscles because
stretching a cold muscle can cause injury. Start your stretch slowly,
exhaling as you gently stretch the muscle. Try to hold each stretch 15 to
30 seconds. Don’t bounce when you stretch. Holding a stretch offers less
chance of injury. Don’t strain or push a muscle too far. If it hurts, ease up.
Here are a few stretches you can incorporate into your exercise program:
SEATED TOE TOUCH
Sit on the floor with your legs
together and straight out in front of
you. Do not lock your knees.
Extend your fingers toward your
toes, exhaling as you go. Hold for
15 to 30 seconds. Return to the
start position, and repeat as
necessary.
23
STANDING QUADRICEPS STRETCH
GENERAL
Using a wall to provide balance,
grasp your left ankle with your left
hand and hold to stretch. Your
knee should be pointing toward
the floor. Hold the stretch for 15 to
30 seconds. Repeat with your
right leg, and continue to alternate
as necessary.
STANDING CALF STRETCH
Standing about three to four feet
from the wall, take one step
forward with your right foot. Place
your hands on the wall in front of
you. Bend your right leg slowly,
using your movement to control the
amount of stretch in the left calf.
Your left heel should remain on the
ground. Slowly bring yourself
back to the starting position and
switch legs. Repeat as necessary.
24
25
26
GENERAL
GENERAL
27
28
GENERAL
GENERAL
29
it all
starts
with a
vision
500 South CP Avenue • P.O. Box 280
Lake Mills, WI 53551
toll free 800.335.4348 • phone 920.648.4090
fax 920.648.3373
www.visionfitness.com
©2005 Vision Fitness. All Rights Reserved.
7.05 Part #ZES60-OM
OM18.36PRD
REV1