Fisher VPC-HD1E Camcorder User Manual

®
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.
475u
Dual-Action
Save your sales receipt.
(You may wish to staple it into this manual.)
Upright Bike
Dedication to Quality
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 Y OUR
8/4/06
E DGE 475da U PRIGHT Bike.
EXERCISE DATA CHARTS
TABLE OF CONTENTS
Update once a week
Week
(Date)
# Of
Workouts
Total
Workout Time
Week
(Date)
# Of
Workouts
Total
Workout Time
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Getting Started ...............................................................................12
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Using Your Upright Bike ...................................................................12
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Pulse Function on the Handlebars ..........................................12
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Adjusting the Level of the Bike.................................................12
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Operating the Monitor ..............................................................13-15
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Exercise Guidelines .........................................................................16
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Knowing the Basics....................................................................16
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A Complete Exercise Program............................................16-17
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Aerobic Exercise: How Much? How Often? ...........................17
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When to Exercise .......................................................................17
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Measuring Your Heart Rate .................................................17-18
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Clothing ......................................................................................18
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Important Safety Instructions ...........................................................2
Equipment Warning Labels ..............................................................3
Specifications & Parts .......................................................................3
Introduction .......................................................................................4
Hardware Kit ......................................................................................5
Assembly Instructions.....................................................................6-9
Edge 475 Parts List...........................................................................10
Edge 475 Exploded View ...............................................................11
Tips to Keep You Going.............................................................18
Heart Rate Target Zone Chart..................................................19
Warm Up & Cool Down Stretches ...........................................20-21
Care & Storage Of Your Upright Bike............................................22
Workout Progress Charts ................................................................23
Exercise Data Charts ......................................................................24
®
©2006 Fitness Quest Inc. All rights reserved. Made in China.
Edge® and Fitness Quest® are registered trademarks of Fitness Quest Inc.
8/4/06
24
1
WORKOUT PROGRESS CHARTS
IMPORTANT SAFETY INSTRUCTIONS
Read all instructions before using 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.
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
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 17 - 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.
4) Wear comfortable clothes that allow freedom of
movement and that are not tight or restricting.
Weight
Waist
Abdomen
Hips
Thighs
Calves
Measuring Sites
Waist
Abdomen
Hips
Resting
Heart Rate
Thighs (L/R)
8) After an exercise session, cool down with slow
walking and stretching.
Calves (L/R)
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.
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.
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Resting
Heart Rate
16) Never operate the equipment if the equipment
is not functioning properly.
17) Start exercise slowly and gradually increase the
amount of resistance.
5) Wear comfortable shoes made of good support
with non-slip soles.
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop
exercise at once and consult a physician
immediately.
6) Breathe naturally, never holding your breath
during an exercise.
19) Use caution not to pinch fingers or hands in
moving parts when using the equipment.
7) Avoid over training. You should be able to carry
on a conversation while exercising.
20) Risk of electrical shock. This equipment is to
be used only indoors and in a dry location.
KEEP THESE INSTRUCTIONS
2
23
CARE & STORAGE OF YOUR UPRIGHT BIKE
EQUIPMENT WARNING LABELS
Important: See below for placement of the following warning labels on your equipment.
Caring For Your Bike
Storing Directions
Your bike has been carefully designed to
require minimum maintenance. However, we
recommend the following to keep your unit
operating smoothly.
Your bike is portable. If you need to change the
location of your bike, please follow the steps below.
• 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.
• Stand at the front of the bike and grasp the
crossbar that is connected to the handlebars.
• Bring 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.
WARNING LABEL 1
WARNING LABEL 2
WARNING
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.
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.
WARNING LABEL 3 (2 locations)
WARNING
PINCH POINT. KEEP HANDS CLEAR OF MOVING PARTS.
X475-03
Right Handlebar
•
X475-05
Pulse Sensor
w/Wire
SPECIFICATIONS
AND PARTS
Edge 475da
Specifications:
•
X475-07
Monitor
•
X475-04
Left Handlebar
WARNING
LABEL 1
•
Approximate:
Length: 36.25”
Width: 20.9”
Height: 51.65”
Product Weight:
Approx. 64 lbs.
X475-18
ipod Holder
•
•
X475-09
Monitor Tube
Maximum User Weight:
250 lbs.
X475-42
Adjustment
Knob
X475-37
Seat
•
X475-19
Right Foot Pedal
w/Strap
•
•
WARNING
LABEL 2
WARNING
LABEL 3
LOCATED
ON BOTH
HANDLEBARS
X475-80
AC Adapter
•
X475-55
Front Foot Tube
•
X475-77
Rear Foot Tube
•
X475-52
Left Front End Cap
w/Wheel
•
•
X475-20
Left Foot Pedal
w/Strap
•
X475-73
Rear End Cap
•
X475-76
Short Leveler
22
•
X475-84
AC Adapter Wire
3
INTRODUCTION
CONGRATULATIONS ON PURCHASING YOUR
EDGE 475u DUAL-ACTION UPRIGHT BIKE
4. Back Stretch
Stand with your legs shoulder length 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.
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.
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.
Be sure to read through this Owner’s Manual carefully.
It is the authoritative source of information about your Upright Bike.
6. Buttocks, Hips and Abdominal Stretch
Retain this manual for future reference.
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.
COMMENTS OR QUESTIONS
Dear Customer,
ORDERING MISSING OR
DEFECTIVE PARTS
Congratulations on your purchase of the
Edge 475 Dual-Action Upright Bike.
When ordering parts, please contact our
Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 8:00pm, EST.
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.
IMPORTANT: You must have your serial number and
this manual ready when calling for parts.
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 475da
Customer Service Department
1400 Raff Road SW, Canton OH 44750-0001
1-800-321-9236, Monday through Friday
8:30am to 8:00pm, Eastern Standard Time
email: customersupport@fitnessquest.com
www.fitnessquest.com
All details depicted in this Owner’s Manual, and of the
product itself, are subject to change without notice.
4
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 (EXBC01475)
5) Part Order Number and Description
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.
21
(1 PCS)
lubrication
(4 PCS)
(2 PCS)
(6 PCS)
M8 x 16mm allen
bolt for monitor tube
M16 wavy washer
for monitor tube
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.)
(6 PCS)
1. Quadriceps Stretch
M8 x 20mm allen bolt,
2 pcs for front foot tube,
2 pcs for rear foot tube,
2 pcs for monitor tube.
multi "T" tool with phillips screwdriver
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 large washer for
monitor tube
EDGE 475 HARDWARE KIT
WARM UP & COOL DOWN STRETCHES
20
(2 PCS)
connecting arm lock
for connecting arm
(2 PCS)
ipod holder
(2 PCS)
(2 PCS)
(4 PCS)
(4 PCS)
M5 x 16mm phillips
bolt for ipod holder
M8 flat washer for
front/rear foot tube
Hold for 20 to 30 seconds. Repeat for the opposite arm.
(2 PCS)
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.
M8 curved washer
for monitor tube
3. Overhead/Triceps Stretch
M8 curved washer
for monitor tube
Hold for 20 to 30 seconds. Repeat for the opposite leg.
multi open end wrench
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.
allen wrench
2. Calf and Achilles Stretch
M47 x 16mm spacer for
monitor tube
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
5
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
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.
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.
TABLE 1
200
195
Tools Required (included):
190
190
Allen Wrench
185
Multi Open End Wrench
180
180
Multi “T” Tool w/Phillips Screwdriver
175
170
170
165
STEP 1 – Attaching the Foot Tubes
to the Main Frame
Heart 160
Rate
(Beats/
150
Min)
FRONT
main frame
a) Attach the Front Foot Tube to the front of
the Main Frame using two Allen Bolts with
a Flat Washer on each Bolt.
front foot tube
a) Attach the Rear Foot Tube to the rear of
the Main Frame using two Allen Bolts
with a Flat Washer on each Bolt.
165
161
160
157
155
153
148
M8 x 20mm
allen bolt
M8 flat washer
140
140
136
136
133
131
129
130
127
129
rear
foot tube
119
120
115
100
20
25
30
35
40
a) Remove the Nylon Nuts and Washers from the Seat.
adjustment
knob
main
frame
50
55
60
65
70
101
98
75
70%
Target
80 Zone
AGE (YRS)
M8 washer
seat
support
tube
b) Place the Seat on the Seat Support Tube.
45
85%
Target
Zone
108
105
seat
M8 nylon nut
119
112
110
Figure 1 - Install Foot Tubes to Main Frame
d) Insert the bottom of the Seat Support Tube
into the Rear Tube of the Main Frame; the
Adjustment Knob must be pulled in order
to insert the Seat Support Tube.
123
129
M8 x 20mm allen bolt
c) Place the Washers and the Nylon Nuts on the
bottom of the Seat and securely tighten the Nuts.
145
140 Maximum
Attainable
Heart Rate
REAR
M8 flat
washer
STEP 2 – Installing the Seat Assembly to
the Main Frame
150
144
TABLE 2
Exercise
Week
rear tube
&1 & 2
&3 & 4
&5 & 6
&7 & 8
& 9 & 10
&11 & 12
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
min
min
min
min
min
min
Figure 2 - Install Seat to Main Frame
6
19
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.
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.
Remember, your bike also comes with pulse
sensors located on the Handlebars.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See pages 23 - 24.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
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 Computer.
5) Upgrade your fitness program as you progress.
Your bike provides 13 different programs to
keep your workouts challenging.
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.
By using the chart on the following page you can
see where your heart rate falls in the minimum and
maximum target zones.
STEP 3 – Installing the Monitor Tube
a) Attach ipod Holder to the two top holes on the Monitor
Tube using two Phillips Bolts.
b) Insert the Top Cover onto the bottom end of
the Monitor Tube.
c) Connect the Monitor Tube Wire to the
Main Frame Wire.
d) Place the Monitor Tube onto the
Front Tube located on the Main Frame.
ipod holder
e) Lift up the Top Cover and align the
holes in the Monitor Tube with the
holes in the Main Frame.
M5 x 16mm
phillips bolt
f) Insert and tighten the Allen Bolt
(with a Curved Washer for each Bolt)
to secure the Monitor Tube.
monitor
tube
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 17.
monitor tube wire
top cover
main frame wire
9) Reward yourself periodically for a job well done!
M8 curved washer
M8 x 16mm
allen bolt
front tube
M8 curved
washer
main frame
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Figure 3 - Installing Monitor Tube
18
7
STEP 4 – Installing the Handlebar Assemblies
a) Lubricate the two Axles that are horizontal on the Monitor Tube and slide Spacer and a
Wavy Washer to each Axle.
Note: Spacer needs to fit flat with curved side facing towards the Monitor Tube.
b) Take the Left Connecting Arm and slide it over the Horizontal Axle located near the bottom on the
Main Frame.
c) Secure with an Allen Bolt (with a Large Washer) to secure the Left Handlebar Assembly.
e) Take the Right Connecting Arm and slide it over the Horizontal Axle located near the
bottom on the Main Frame.
g) Securely fasten the Connecting Arm Lock onto the Right Connecting Arm. Make sure the
Connecting Arm Lock is securely attached.
right
handlebar
pulse sensor
w/wire
monitor tube
pulse wire
monitor tube
pulse wire
spacer
M8 x 20mm
allen bolt
wavy
washer
pulse sensor
w/wire
wavy washer
M8 large
washer
spacer
wavy washer
M8 large washer
monitor tube
M8 x 20mm
allen bolt
wavy washer
lubrication
right
connecting
arm
main
frame
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.
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 20 and 21
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.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
left connecting arm
connecting
arm
lock
connecting arm
lock
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.
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.
Secure with an Allen Bolt (with a Large Washer) to secure the Right Handlebar Assembly.
left
handlebar
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 18 for more information on
how to determine and measure your heart rate.
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.
d) Securely fasten the Connecting Arm Lock onto the Left Connecting Arm. Make sure the
Connecting Arm Lock is securely attached by lightly shaking the Connecting Arm.
f)
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.
horizontal axle
Figure 4 - Install Handlebar Assembly
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
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.
MEASURING YOUR HEART RATE
(see chart on page 19)
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
individual would need to keep their heart rate
at or above 126 beats per minute to get a
(continued on next page)
8
17
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.
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
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• 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.
• Pregnant
• Balance impairment
• Taking medications that affect heart rate
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.
Note: Pedals are marked Right and Left.
a) To attach Left Foot Pedal turn the Pedal Bolt counter-clockwise until snug with the wrench
provided. DO NOT turn clockwise. Doing so will strip the threads.
b) To attach Right Foot Pedal turn the Pedal Bolt clockwise until snug with the wrench provided.
DO NOT turn counter-clockwise. Doing so will strip the threads.
c) Remove the Bolts located in the back of the Monitor.
d) Connect the Monitor Wire to the Monitor Tube Wire.
e) Connect the Monitor Pulse Wires
to the Monitor Tube Pulse Wires.
f)
Attach the Monitor to the Monitor
Tube using the four Allen Bolts.
Do not pinch wires.
monitor
monitor
wire
g) Attach the AC Adapter
to the back of the
Main Frame.
monitor pulse wires
monitor
tube
wire
h) To turn the unit on, plug
the AC Adapter into a
110 volt socket.
monitor tube
pulse wires
M5 x 10mm
allen bolt
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 page 23.
right foot
pedal
main frame
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
16
STEP 5 – Attaching the Foot Pedals, Monitor and AC Adapter
AC Adapter
left foot
pedal
Figure 5 - Install Foot Pedals, Monitor and AC Adapter
9
EDGE 475 PARTS LIST
Program Profiles
PART #
ITEM
DESCRIPTION
X475-01
X475-02
X475-03
X475-04
X475-05
X475-06
X475-07
X475-08
X475-09
X475-10
X475-11
X475-12
X475-13
X475-14
X475-15
X475-16
X475-17
X475-18
X475-19
X475-20
X475-21
X475-22
X475-23
X475-24
X475-25
X475-26
X475-27
X475-28
X475-29
X475-32
X475-36
X475-37
X475-39
1
2
3R
3L
4
5
6
7
8
9
10
11
12
13
15
16
17
18
19R
19L
20
21
22
23
24
25
26R
26L
27
30
34
35
37
end plug
grip
right handlebar
left handlebar
pulse sensor w/wire
monitor tube wire
monitor
monitor tube pulse wire
monitor tube
M5 x 10mm allen bolt
M8 x 20mm allen bolt
M8 large washer
wavy washer
metal bushing
wire holder
spacer
M5 x 16mm phillips screw
Ipod holder
right foot pedal w/strap
left foot pedal w/strap
metal bushing
1/2" hex nut
crank cover
M4 x 19mm phillips screw
connecting arm lock
bushing
right connecting arm
left connecting arm
cotter pin
M8 flat washer
handlebar cap
seat
M8 nylon nut (silver)
QTY.
PART #
ITEM
X475-40
X475-41
X475-42
X475-43
X475-44
X475-45
X475-46
X475-47
X475-49
X475-50
X475-51
X475-52
X475-55
X475-56
X475-57
X475-58
X475-56
X475-66
X475-75
X475-76
X475-77
X475-78
X475-80
X475-81
X475-84
X475-85
X475-86
X475-87
X475-88
38
39
40
41
42
43
44
45
47
48
49R
49L
52
54R
54L
55
59
63
73
74
75
76
78
79
82
83
84
85
86
DESCRIPTION
QTY.
PROGRAM 6
PROGRAM 1
10
2
2
1
1
2
1
1
1
1
4
8
4
4
4
4
2
6
2
1
1
2
4
2
13
2
6
1
1
2
4
2
1
3
X475-FP
FP
X475-MC MC
X475-OM OM
seat support tube
plastic sleeve
adjustment knob
M4 x 13mm phillips screw
sensor w/wire
M8 x 16mm phillips screw
M8 curved washer
main frame wire
top cover
bottom cover
right front end cap w/wheel
left front end cap w/wheel
front foot tube
right shroud
left shroud
M4 x 25mm phillips screw
rubber washer
belt
rear end cap
short leveler
rear foot tube
main frame
AC adapter
lubrication
AC adapter wire
M8 washer (silver)
allen wrench
multi open end wrench
multi "T" tool w/phillips
screwdriver
fastener pack
master carton
owners manual
1
1
1
4
1
6
6
1
1
1
1
1
1
1
1
6
2
1
2
2
1
1
1
1
1
3
1
1
MANUAL
PROGRAM 12
FITNESS TEST
PROGRAM 13
PROGRAM 7
PROGRAM 2
INTERVALS
ROTATING
PROGRAM 3
85% HEART RATE
USER PROGRAM 1
PROGRAM 9
VALLEY
PROGRAM 4
DIRECT HEART RATE
PROGRAM 10
FAT BURN
PROGRAM 5
60% HEART RATE
PROGRAM 11
RAMP
75% HEART RATE
1
1
1
1
15
RECOVERY FUNCTION
TARGET HEART RATE PROGRAMS
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.
Direct Target Heart Rate Setting
(Programs 9-12)
After selecting the Manual program, you can edit
all the parameters in this program by pressing
the Up or Down on the Key Pad. 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.
60% Target Heart Rate (Program 10)
PRE-PROGRAM (Programs 2-7)
This target Heart Rate is set indirectly by using your
age. All parameters can be entered by the user.
It will then use your age to create the proper
exercise.
14
Underweight
Normal
Overweight
Obese
Body Type
Female
Male
Athlete
Lean
Normal
Above Average
Over fat
Obese
<17%
17- 22%
22 - 25%
25 - 29%
29 - 35%
35+%
<10%
10 -15%
15 -18%
18 - 20%
20 - 25%
25+%
45
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.
82
Below 18.5
18.5 - 24.9
25.0 - 29.9
30.0 and Above
USER PROGRAM (Program 13)
49L
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
This target Heart Rate is set indirectly by using
your age. All parameters can be entered by
the user. It will then use your age to create the
proper exercise.
44
BODY FAT PROGRAM (Program 8)
85% Target Heart Rate (Program 12)
49R
After a program has been selected, pressing Enter
will make the Time Parameter flash. Then, by pressing UP or Down you can select the desired Time
value and then press Enter. You can edit other
parameters, and pressing Start/Stop will begin
the workout.
75% Target Heart Rate (Program 11)
83
There are 6 programs to select and the profiles
are located below. All program profiles have
16 levels of resistance.
This target Heart Rate is set indirectly by using
your age. All parameters can be entered by
the user. It will then use your age to create the
proper exercise.
EDGE 475 EXPLODED VIEW
MANUAL PROGRAM (Program 1)
This Heart Rate setting is entered directly by the
user. All parameters can be entered by the user.
A Target Heart Rate must be entered by the user,
but the default value is 90.
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
Correct Workout Position
Do not plug AC Adapter into wall until
monitor is completely assembled.
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.
INTRODUCTION
USING YOUR UPRIGHT BIKE
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. The durable steel frame and
transport wheels make the bike mobile and easy to use.
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, RPM, time, speed, wattage, pulse,
heart rate and distance.
IMPORTANT
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 Monitor is powered by an AC Adapter. This unit
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
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 19
of this manual. For additional information about the importance
of working within certain heart rate ranges, see pages
17 and 18 – 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
DATA INPUT BUTTONS
1. START/STOP
To Start or Stop a workout, press
this button. Start Body Fat
Measurement and quit the
Body Fat Measurement.
2. DOWN
Decreases the value of a selected
workout parameter. During the
workout, it will decrease the
resistance load.
3. UP
Adjusting the Level of the Bike
The Short Levelers are located on the bottom of
the Rear Foot Tube End Caps. To raise the Foot Tube,
turn the Short Levelers counter-clockwise with the
Allen Wrench provided. To lower the Foot Tube, turn
the Short Levelers clockwise with the Allen Wrench.
Make sure the bike is level before exercising.
4. ENTER
To input desired value or workout
mode.
5. TEST
Press to enter into Recovery
function when the Monitor has the
heart rate value. Recovery is Fitness
Level 1-6 after one minute. F1 is the
best, and F6 is the worst.
6. MODE
rear foot tube
end cap
rear foot tube
Increases the value of a selected
workout parameter. During the
workout, it will decrease the
resistance load.
Press to switch display from RPM
to SPEED, and ODO to DIST during
workout.
USING YOUR MONITOR
Plug the AC Adapter into the unit 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 Up or Down on the Key Pad 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 will increase (UP)/
decrease (DOWN) the resistance load. The program
profiles and functions are described in detail below
and on the following pages.
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 Start/Stop 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
short leveler
12
13