Fisher VPC-CG6EX Camcorder User Manual

Dedication to Quality
482u
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.
Upright Bike
Save your sales receipt.
(You may wish to staple it into this manual.)
OWNER’S MANUAL
F OR M AXIMUM E FFECTIVENESS
AND
S AFETY, P LEASE R EAD T HIS
O WNER ’ S M ANUAL B EFORE U SING
6/23/06
Y OUR E DGE 482 U U PRIGHT Bike.
TABLE OF CONTENTS
Important Safety Instructions ...........................................................2
Equipment Warning Labels ..............................................................3
Specifications & Parts .......................................................................3
Introduction .......................................................................................4
Hardware Kit ......................................................................................5
Assembly Instructions.....................................................................6-9
Parts List ............................................................................................10
Exploded View.................................................................................11
Getting Started ...............................................................................12
Using Your Upright Bike ...................................................................12
Using the Pulse Function on the Handlebars...............................12
Operating the Monitor ..............................................................13-14
Exercise Guidelines .........................................................................15
Knowing the Basics....................................................................15
A Complete Exercise Program............................................15-16
Aerobic Exercise: How Much? How Often? ...........................16
When to Exercise .......................................................................16
Measuring Your Heart Rate .................................................16-17
Clothing ......................................................................................17
Tips to Keep You Going.............................................................17
Heart Rate Target Zone Chart..................................................18
Warm Up & Cool Down Stretches ...........................................19-20
Care & Storage of your Upright Bike ............................................21
Workout Progress Charts ................................................................22
Exercise Data Charts ......................................................................23
©2006 Fitness Quest Inc. All rights reserved.
Edge ® and Fitness Quest® are registered trademarks of Fitness Quest Inc. Made in China
No part of this booklet may be reproduced or utilized in any form, by any means, electronic,
mechanical or otherwise, without the express written consent of the copyright holder.
6/23/06
1
IMPORTANT SAFETY INSTRUCTIONS
EXERCISE DATA CHARTS
Read all instructions before using this equipment
Update once a week
Week
(Date)
# Of
Workouts
Total
Workout Time
Week
(Date)
# Of
Workouts
Total
Workout Time
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
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.
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
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 16 – 18 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. Refer to the series of stretches found
on pages 19 and 20.
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. Refer to pages 19 and 20.
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.
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.
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
KEEP THESE INSTRUCTIONS
2
23
EQUIPMENT WARNING LABELS
WORKOUT PROGRESS CHARTS
Important: See below for placement of the following warning labels on your equipment.
Use the charts below and on the following page 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.
WARNING LABEL 1
WARNING
Measuring Sites
Weight
Waist
Abdomen
Hips
Thighs
Calves
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 250 LBS.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC.
Waist
Abdomen
Hips
Thighs (L/R)
Date
WARNING LABEL 2
Resting
Heart Rate
MAKE SURE HEIGHT ADJUSTMENT KNOB
AND LOCKING KNOB ARE SECURE
BEFORE BEGINNING EXERCISES.
WARNING LABEL 3
WARNING
Calves (L/R)
RISK OF ELECTRICAL SHOCK. THIS UNIT
IS TO BE USED ONLY INDOORS
AND IN A DRY LOCATION.
DO NOT PLUG THE AC ADAPTER INTO
WALL UNTIL ELECTRONICS MONITOR IS
COMPLETELY ASSEMBLED.
SPECIFICATIONS & PARTS
EDGE 482u
Specifications:
Handlebar
Pulse
Sensors
Monitor
Approximate:
Length: 41”
Width: 24”
Height: 51.25”
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Resting
Heart Rate
Product Weight:
Approx. 64 lbs.
Maximum User Weight:
250 lbs.
Handlebar
WARNING
LABEL 1
Adjustment Knob
Monitor
Tube
(for vertical adjustment)
Seat
Locking Knob
ipod
Holder
(for horizontal adjustment)
Right Pedal
w/Strap
WARNING
LABEL 2
WARNING
LABEL 3
AC Adapter
Receptacle
AC Adapter
Front Foot
Tube
22
Left Pedal
w/Strap
Rear Foot
Tube
3
INTRODUCTION
CONGRATULATIONS ON PURCHASING
YOUR UPRIGHT 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 Upright 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 Upright Bike.
Retain this manual for future reference.
CARE & STORAGE OF YOUR UPRIGHT BIKE
Care Directions
Your bike has been carefully designed to require minimum maintenance. However, we recommend
the following to keep your bike operating smoothly.
• 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.
• Stand at the front of the bike and grasp the handlebars.
• Tip the bike forward until it is resting on the front transportation wheels/front rollers.
COMMENTS OR QUESTIONS
ORDERING REPLACEMENT PARTS
Dear Customer,
When ordering parts, please contact our
Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 8:00pm, EST.
Congratulations on your purchase of the
Edge 482u Upright 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 by email or on our web site, with any
comments or questions you may have.
Edge 482u
Customer Service Department
1400 Raff Road SW, Canton OH 44750-0001
• Wheel the bike to its new location and carefully lower the bike back down to the floor.
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 (EXB01482)
5) Part Order Number and Description
1-800-321-9236, Monday through Friday
8:30am to 8:00pm, Eastern Standard Time
Email: customersupport@fitnessquest.com
www.fitnessquest.com
Please do not call the above number for Parts.
See Ordering Replacement Parts section to
the right.
All details depicted in this Owner’s Manual, and of the
product itself, are subject to change without notice.
4
21
EDGE 482u HARDWARE KIT
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.
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.
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.
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.
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.
20
5
ASSEMBLY INSTRUCTIONS
WARM UP & COOL DOWN STRETCHES
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.
IMPORTANT
PLEASE READ ALL INSTRUCTIONS CAREFULLY BEFORE ASSEMBLING.
Tools Required (included):
NOTE: All location references, such as front, rear, left or right,
made in these instructions are from the user being
on the equipment and facing forward.
Allen Wrench
Multi Open End Wrench
1. Quadriceps Stretch
Multi “T” Tool w/Phillips Screwdriver
main frame
front foot
tube
STEP 1 – Attaching the Foot Tubes
rear foot
tube
a) Attach Front Foot Tube (with wheels) to the
Front Bracket of the Main Frame using two
Bolts with a Flat Washer on each Bolt.
b) Attach Rear Foot Tube to the Rear Bracket
of the Main Frame using two Bolts with a
Flat Washer on each Bolt.
M8 flat washer (2)
M8 x 20mm
phillips bolt (2)
M8 x 20mm
phillips bolt (2)
M8 flat washer (2)
seat
nylon nut
seat tube
large M8 washer
bushing sleeve
large M8 washer
locking knob
seat support
tube
STEP 2 – Assembling the Seat
a) Attach Seat onto the bracket of the
Seat Tube and secure with three
Nylon Nuts.
b) Insert Large M8 Washer, Bushing Sleeve,
then another Large M8 Washer onto
the Knob.
c) Insert the threaded side of the Knob
into the Seat Support tube. Then put it
through the Seat Tube and tighten
the Knob.
d) Insert the Seat Support Tube into the
Main Frame Tube.
main frame
6
Figure 2 - Install Seat
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 Foot Tubes
adjustment
knob
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 to 12 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.
e) Align the desired Seat Support Tube
hole with the hole located on the
Main Frame Tube and secure using
the Locking Knob.
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.
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.
19
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
STEP 3 – Attaching the Monitor Tube
a) Attach the ipod Holder onto the Monitor using two Phillips Bolts.
TABLE 1
b) Slide Top Cover onto the bottom of the Monitor Tube.
c) Connect the Monitor Wire to the Monitor Extension Wire.
200
d) Insert Monitor Tube over the Front Foot Tube attached to the Main Frame Assembly.
195
190
190
e) Secure Monitor Tube with six Phillips Bolts and a Curved Washer per Bolt.
185
Note: Do not pinch Wires while attaching the Monitor Tube.
180
180
175
170
170
165
165
161
160
ipod holder
160
157
148
150
140
150
144
145
140 Maximum
Attainable
Heart Rate
140
136
136
133
131
129
130
123
119
120
115
119
112
monitor wire
105
30
35
40
45
50
55
60
85%
Target
Zone
108
110
25
monitor tube
127
129
129
100
20
M5 x 15mm
phillips bolt (2)
155
153
65
70
101
98
75
70%
Target
80 Zone
top cover
monitor
extension wire
AGE (YRS)
M8 curved
washer (4)
TABLE 2
Exercise
Week
1&2
3&4
5&6
7&8
9 & 10
11 & 12
M8 x 16mm
phillips bolt (4)
Warm Up
Period
5
5
5
5
5
5
min
min
min
min
min
min
THR%
Minutes
60-65%
65-70%
70-75%
70-80%
70-85%
70-85%
-8
-10
-15
-20
-25
-25
Cool Down
Period
5
5
5
5
5
5
min
min
min
min
min
min
Total
Time
17
20
25
30
35
35
min
min
min
min
min
min
Sessions
Per Wk.
3
3
3
3
3
3
Total Time
Per Wk.
51
60
75
90
105
105
main frame
min
min
min
min
min
min
Figure 3 - Install Monitor Tube
18
7
STEP 4 – Attaching the Monitor
and Handlebars
a) Remove the four Phillips Bolts from the back
of the Monitor.
b) Connect the Monitor Wire to the Monitor
Connection Wire.
c) Connect the Right and Left Pulse Extension
Wires to the two Pulse Connection Wires.
d) Attach the Monitor to the Monitor Tube by
using the four Phillips Bolts that were
removed in Step a.
Note: Do not pinch Wires while attaching
the Monitor.
e) Connect the Left Pulse Sensor w/Wire to the
Left Pulse Extension Wire located on the left
side of the Monitor Tube.
f) Secure the Left Handlebar to the Monitor
Tube with two Phillips Bolts and a Curved
Washer for each.
Note: Do not pinch Wires while attaching
the Left Handlebar.
g) Connect the Right Pulse Sensor w/Wire to the
Right Pulse Extension Wire located on the right
side of the Monitor Tube.
h) Secure the Right Handlebar to the Monitor
Tube with two Phillips Bolts and a Curved
Washer for each.
Note: Do not pinch Wires while attaching
the Right Handlebar.
pulse
connection
wires
monitor
monitor connection wire
left
handlebar
pulse
extension
wires
monitor wire
M5 x 10mm
phillips bolt (4)
right
handlebar
right pulse
sensor w/wire
M8 x16mm
phillips bolt (2)
M8 curved
washer (2)
right pulse
extension
wire
M8 curved
washer (2)
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 handlebars.
left pulse
sensor w/wire
M8 x16mm
phillips bolt (2)
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.
left pulse
extension
wire
monitor tube
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
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.
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 22 - 23.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
a) Push the start button on your monitor.
5) Upgrade your fitness program as you progress.
Your bike provides 5 different programs to
keep your workouts challenging.
b) Gently grab both metal pulse sensors on
both handlebars. Wait 6 seconds.
6) Enlist the support and company of your family
and friends.
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.
7) Update others on your successes.
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.
9) Reward yourself periodically for a job well done!
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 16.
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.
Figure 4 - Install Monitor and Handlebars
8
17
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.
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 17 for more information on
how to determine and measure your heart rate.
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.
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.
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, cycling, 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 19 and 20
for a list of total body stretches.
COOL DOWN – a minimum of 5 -10 minutes of
slow walking or lower intensity cycling exercise,
combined with stretching.
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
16
STEP 5 – Attaching the Pedals
Thread Shafts of Right and Left Pedals into Crank
and tighten with wrench.
Note: Pedals are marked Right & Left.
a) To attach Left Foot Pedal turn the Pedal Bolt
counter-clockwise unit snug. DO NOT turn
clockwise. Doing so will strip the threads.
b) To attach Right Foot Pedal turn the Pedal
Bolt clockwise unit snug. DO NOT turn
counter-clockwise. Doing so will strip
the threads.
right foot
pedal
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.
crank
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.
left foot
pedal
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.
Figure 5 - Install Pedals
main
frame
STEP 6 – Plugging in the AC Adapter
Plug the AC Adapter into the back of the exercise
bike. Then, plug it into a 110 Volt electrical outlet.
MEASURING YOUR HEART RATE
AC adapter
(see chart on page 18)
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
main frame
Assembly is now complete.
IMPORTANT:
Figure 6 - AC Adapter
Please read page 12 before beginning
your workout for important instructions on
how to use your Upright Bike.
9
EDGE 482u PARTS LIST
EXERCISE GUIDELINES
IMPORTANT
ITEM
PARTS NAME
QTY.
1
EXB482-42
ipod Holder
1
Monitor Wire
1
EXB482-46
M5 x 10mm Phillips Bolt
4
EXB482-03
Pulse Sensor w/Wire
2
EXB482-54
Square Plug
2
EXB482-04
Round End Plug
2
EXB482-55
Seat Tube w/Slip Block
1
IMPORTANT:
EXB482-06R
Right Handlebar w/Grip
1
EXB482-56
M8 Nylon Nut (zinc)
3
EXB482-06L
Left Handlebar w/Grip
1
EXB482-57
Seat
1
EXB482-07
M3 x 20mm Phillips Bolt
2
EXB482-58
Seat Support Tube Cover
1
EXB482-08
M8 Curved Washer
10
EXB482-59
Bushing Sleeve
1
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.
EXB482-09
M8 x 16mm Phillips Bolt
10
EXB482-60
Locking Knob
1
EXB482-10
Monitor Tube
1
EXB482-61
Seat Support Tube
1
EXB482-11
Top Cover
1
EXB482-62
Plastic Bushing
1
EXB482-12
Bottom Cover
1
EXB482-63
Main Frame
1
EXB482-13
M4 x 25mm Phillips Bolt
6
EXB482-66
Adjustment Knob
1
EXB482-15R
Right End Cap w/Wheel
1
EXB482-67
M8 Flat Washer
4
ITEM
PARTS NAME
EXB482-01
Monitor
EXB482-02
QTY.
Please review this section before you begin exercising.
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.
EXB482-15L
Left End Cap w/Wheel
1
EXB482-70R
Right Pulse Extension Wire
1
EXB482-16
Front Foot Tube
1
EXB482-70L
Left Pulse Extension Wire
1
EXB482-18
M8 x 20mm Phillips Bolt
6
EXB482-71
AC Adapter
1
EXB482-19
M4 x 19mm Phillips Bolt
13
EXB482-72
M8 Large Washer
2
EXB482-20R
Right Shroud
1
EXB482-FP
Fastener Pack
1
EXB482-20L
Left Shroud
1
EXB482-MC
Master Carton
1
EXB482-23R
Right Foot Pedal w/Strap
1
EXB482-OM
Owner’s Manual
1
EXB482-23L
Left Foot Pedal w/Strap
1
• Family history of early stroke or
heart attack deaths
EEXB482-30
M5 x15mm Phillips Bolt
2
• Frequent dizzy spells
EXB482-38
Rear End Cap
2
• Extreme breathlessness after mild exertion
EXB482-39
Short Leveler
2
EXB482-40
Rear Foot Tube
1
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• 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.
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
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 page 22.
• Pregnant
A COMPLETE EXERCISE PROGRAM
• Balance Impairment
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.
• Taking medications that affect heart rate
Your exercise program should include something
from each of the four basic fitness components
10
15
RECOVERY FUNCTION
MANUAL PROGRAM
During a workout, this button can be pressed to
activate a resting period for 1 minute. The program
will automatically go into Recovery, if you exceed
the pulse rate that was entered before the
workout begins.
After selecting the Manual program, you can edit
all the parameters in this program by pressing the
Up/Down. Once a desired parameter is met,
press Select to move to the next parameter. The
Start/Stop button will begin the Manual Program
exercise. During this exercise, Up/Down adjusts
resistance load during the workout.
BODY FAT PROGRAM
1) Select the Body Fat (B.F.) Program and press Enter.
2) Then select your Gender (Male or Female) and
press Enter, select your Age (in years) and press
Enter, select your Height (feet then inches) and
press Enter, select your weight (in pounds) and
press Enter, hit Start, and then grasp the hand
pulse sensors for fifteen seconds.
3) The display will then show your BMI “Body Mass
Index” and your estimated Body Fat percentage.
Below is a chart pertaining to Body Mass Index.
BMI (Body Mass Index)
Weight Status
Below 18.5
18.5 - 24.9
25.0 - 29.9
30.0 and Above
Underweight
Normal
Overweight
Obese
EDGE 482u EXPLODED VIEW
All numbers start with EXB482 (see Parts List on page 10)
1
MANUAL
2
70L
46
70R
6R
USER PROGRAM
After selecting the User program, edit the parameters you desire by pressing Up/Down. When you
have the desired parameter, press Enter to move to
the next parameter. After the parameters are
entered, the Level 1 will flash on the Monitor. Use
Up/Down to adjust the level and press Enter when
the correct resistance level is achieved. You will
have to enter the resistance level ten times. Press
Start/Stop to begin workout.
4
6L
3
7
8
9
User Program Button
PRE-PROGRAM
There are 5 programs to select and the profiles are located below.
14
ROLLING
INTERVAL
PLATEAU
VALLEY
MOUNTAIN
15R
15L
11
GETTING STARTED
OPERATING THE MONITOR
Once your 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 bike to protect your flooring.
WARNING
Do not carry batteries loosely, such as
in a purse or pocket. The batteries may
explode or leak and cause injury if
installed improperly, misused, disposed
of in a fire or recharged.
Correct Workout Position
When pedaling do not lock out your knees, at the bottom of the pedaling
motion there should be a slight bend in the knee. Keep your head in a neutral
position to minimize neck and upper back strain. Always try to pedal the bike
with a smooth and rhythmic motion.
INTRODUCTION
This Monitor provides different programs designed to
tailor to your fitness goals. Simply choose the
program you like, set the parameters and begin
exercising. The Monitor will display calories, time,
speed, pulse, and distance.
USING YOUR UPRIGHT BIKE
IMPORTANT
The bike provides a completely smooth and natural feeling that
minimizes the impact on your hips, knees and ankles while providing
a superior aerobic and muscle toning workout.
Always consult with your physician before
beginning any exercise program. If you are taking
medication which may affect your heart rate, a
physician’s advice is absolutely essential.
IMPORTANT:
• This bike is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your bike on a clean, solid and level surface.
WARNING
Do not attempt to open the back cover of the
Monitor console. This is not a battery storage area;
this Computer is powered by an AC Adapter. This
bike is to be used only indoors and in a dry location.
Do not plug the AC Adapter into the wall until the
electronics monitor is completely assembled.
USING THE PULSE FUNCTION ON THE HANDLEBARS
DATA INPUT BUTTONS
1. ENTER
The Pulse window on your Monitor works in conjunction with the pulse sensors found on the
handlebars. When you are ready to read your pulse:
1) Place both hands firmly on the pulse sensors. For the most
accurate reading, it is important to use both hands.
2) Look at your pulse window. The small heart will begin to blink.
3) Your estimated heart rate will appear in the window
approximately 6 seconds after you grasp the pulse sensors.
4) Refer to the Target Heart Rate Zone Chart found on page
18 of this manual. For additional information about the
importance of working within certain heart rate ranges,
see pages 16 and 17 – Measuring Your Heart Rate.
5) 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.
Pulse
Sensors
Pulse sensors, located on the handlebars enable the user to read his/her approximate pulse rate.
By grasping the sensors and holding firmly, the display will read your pulse rate in the display window.
Your pulse will continue to read as long as your hands stay on the pulse sensors.
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.
12
To input desired value or workout
mode. Holding this button for
3 seconds will reset all function
value to be zero.
2. RECOVERY
Press to enter into Recovery
Function, if the pulse exceeds 72.
Recovery lasts for 1 minute in
Fitness Levels 1-6.
3. START/STOP
To Start or Stop a workout, press
this button. Start Body Fat
Measurement and quit the
Body Fat Measurement.
4. UP ▲
5. DOWN ▼
Selecting a program or setting
increasing values of Resistance
Level, Time, Calories and Distance.
Selecting a program or setting
decreasing values of Resistance
Level, Time, Calories,and Distance.
USING YOUR MONITOR
Plug the AC Adapter into the Monitor and then into
a 110 volt electrical socket to turn the Monitor on.
When the Monitor is first turned on, the display will
emit a beep as the entire LCD Display lights up.
Press the Up ▲ or Down ▼ button to move to the
desired program. When the program is flashing, that
is the program that would be selected. Press Enter to
select the desired program. If the parameters in the
program are at zero in the beginning of the workout,
the parameters will count up from zero. During the
workout, the Up ▲ and Down ▼ buttons will increase
(UP)/decrease (DOWN) the resistance load. The
program profiles and functions are described in
detail at the end of this section.
Note: If there is no input signal for over 4 minutes,
the system will enter Sleep Mode and all displays
will turn off automatically. Simply re-starting your
workout or pressing any button will result in the
LCD screen powering up again.
Holding the Enter button for three seconds will
reset all function value to zero.
FUNCTION
DISPLAY VALUE
TIME (minutes)
00:00 - 99:00 (Count Up)
99.00 - 00:00 (Count Down)
SPEED (MPH)
0 - 99.5
DISTANCE (miles)
0.00 - 99.9
CALORIES
0 - 999
PULSE (Beats
per minutes)
40 - 240
13