upright cycle - Dyaco Canada Inc.
OWNER`S
MANUAL
Model No.
16516696
Upright Cycle
CAUTION:
You must read and
understand this
owner’s manual
before operating unit.
Keep this manual for
future reference.
Serial
Number
Decal
UPRIGHT CYCLE
TABLE OF CONTENTS
Manufacturer’s Limited Warranty ……………………..
2
Safety Precautions………….…………………………..
3
Before you begin………………………………………... 4
Pre-assembly Check List………………………………. 5
Hardware Packing List………………………………….
6
Assembly Instruction……………………………………
7-11
Monitor Instruction……...………………………………. 12-15
User Direction…………………………………………… 16
Maintenance Parts……………………………………… 17
Parts List / Diagram………………………..…………...
18-21
Troubleshooting…………………….…………………..
22
Training Guideline………………………………………. 23-25
Stretching………………………………………………... 26-27
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Dyaco Canada Inc. © 2014
Manufacture’s One-Year Limited Warranty
Your Everlast Cycle is warranted for one year from the date of purchase against defects in
material when used for the purpose intended, under normal conditions and provided it
receives proper care. Any part found defective or missing will be sent at no cost when
returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other
income producing purposes, or (2) subject to misuse, neglect, accident or unauthorized
repair and alterations.
This warranty provided herein is lieu of all other express warranties, any implied warranties,
including any implied warranties of merchantability of fitness for particular purpose, are
limited in duration to the first 12 months from date of purchase. All other obligations or
liabilities, including liability for consequential damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the cycle shown in figure can be ordered from Dyaco Canada Inc.
6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2G 0B3. When ordering parts,
the parts will be sent and billed at the current prices. Prices may be subject to change without
notice. Check or money order must accompany all orders. Standard hardware items are
available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call
our Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax 1-905-3538968 or email [email protected] or visit us at: www.dyaco.ca Office hours are from
8:30 AM to 5:00 PM Monday to Friday Eastern Standard Time.
Always include the following information when ordering parts
 Model number
 Name of each part
 Part number of each part
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Dyaco Canada Inc. © 2014
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the
quality of each product we produce, occasional errors and /or omissions do occur. In any
event should you find this product to have either a defective or a missing part please contact
us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions
will not be applicable to products being subjected to professional use or products being used
in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain
precautions apply whenever you operate a piece of exercise equipment. Be sure to read the
entire manual before assembly and operation of this machine. Also, please note the following
safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all warnings posted on the exercise cycle
and follow it carefully before using your cycle.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this equipment, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
3. Review all warnings labels that affixed to the cycle. Inspect your exercise equipment prior
to exercising to ensure that all nuts and bolts are fully tightened before each use.
Functional and visual inspection of the equipment shall be made after assembling your
cycle
4. The cycle must be regularly checked for signs of wear and damage. Any part found
defective must be replaced with a new part from the manufacturer.
5. Set up and operate the exercise bicycle on a solid level surface. It is recommended to use
an equipment mat to prevent the unit from moving while it is being used, which could
possibly scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment
while in use.
8. The pulse sensor is not a medical devise. Various factors, including the user’s movement
may affect the accuracy of the heart rate readings. The pulse
9. Keep children and pets away from this equipment at all times while exercising.
10. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward.
This allows your heart rate to gradually increase and decrease and will help prevent you
from straining muscles.
11. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed
12. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting
clothing that could become entangled with the moving parts of your cycle.
13. Always hold the handlebars when mounting, dismounting or using the cycle. When you
stop exercising, allow pedals to slowly come to a complete stop before dismounting.
14. Care must be taken when lifting or moving the equipment, so as not to injure your back.
Always use proper lifting techniques.
15. User weight should not exceed 275lbs.
16. Tie all long hair back.
17. Remove all personal jewelry before exercising.
18. After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
19. Injuries may result from incorrect or excessive training and using the equipment
otherwise than as directed or recommended by your doctor
WARNING: Before beginning any exercise program consult your physician. This
is especially important for individuals over the age of 35 or persons with pre-existing
health problems. Read all instructions before using any fitness equipment. We
assume no responsibility from personal injury or property damage sustained by or
through the use of this product.
SAVE THESE INSTRUCTIONS
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Dyaco Canada Inc. © 2014
BEFORE YOU BEGIN
Thank you for selecting the revolutionary Everlast exercise bike. Cycling is an effective
exercise for increasing cardiovascular fitness, building endurance, and toning the body. The
exercise bike provides an impressive selection of features designed to make your workouts
at home more effective and enjoyable.
For your benefit, read this manual carefully before you use the exercise bike. If you
have questions after reading this manual, please see the front cover of this manual. To help
us assist you, note the product model number and serial number before contacting us. The
model number and the location of the serial number decal are shown on the front cover of
this manual. Before reading further, please familiarize yourself with the parts that are labeled
in the drawing below
Computer
Hand pulse sensor
Seat
Seat adjustment knob
Upright
Seat post
Right pedal w/strap
Transport wheel
Seat post adjust knob
Left pedal w/strap
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Adjustable end cap
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Dyaco Canada Inc. © 2014
PRE-ASSEMBLY CHECK LIST
8
38L/R
NO.
59
49/48
75/74
12/10
28
2/3/6
22/45/46/25
/29
8/9
38
11
76
50
16
22/25/29
76
16
11
DESCRIPTION
Main frame
Front stabilizer w/ transportation wheels
Rear stabilizer w/adjustable end caps
Upright w/middle section system cable
Seat post
Handlebar w/hand pulse sensor, hand pulse wire
QTY
1
1
1
1
1
1
Seat w/spring washer, nut, slider tube & knob set
1
Computer w/screws
Tail cover
Bellows
Adaptor
Audio wire
Water bottle holder
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1
1P
1
1
1
1
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HARDWARE PACKING LIST
No.
Q’ty
Description
21
Allen head bolt M8x75mm
2
14
Spacer φ13xφ8.4x12.5mm
1
15
Wing nut
1
17
Machine screw M4x15mm
2
13
Clamp cover
1
18
Allen head bolt M8x15mm
3
27L
Left pedal
1
27R
Right pedal
1
34L
Left pedal strap
1
34R
Right pedal strap
1
30
Pan head screw M4x25mm
3
66
Allen head bolt M8x60mm
4
58
Seat post adjust knob
1
19
Spring washer M8
3
77
Allen wrench
1
78
Universal wrench
1
Drawing
Note: Above parts are all the parts needed to assemble this machine. Before you start
to assemble, please check the hardware packing to make sure they are included.
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ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please
read this manual carefully. For the sake of familiarizing yourself with the parts identified in the
instruction, first study the overview drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts
list for help to identify the parts.
It will take two people to assemble your unit.
Note: If a part is not in the hardware kit, check to see if it has been preassembled. To
avoid damaging parts, do not use power tools for assembly.
STEP 1 ATTACH STABILIZERS
1.
Slide the rear stabilizer (75) with two adjustable end caps (74) into the main frame
(59). Secure using four allen head bolts (66).
2.
Attach the front stabilizer (49 with two transportation wheels (48) to the curved bracket
of main frame (59). Secure using two allen head bolts (21).
NOTE: Make sure you fasten the bolts securely to avoid shaking and discomfort when
cycling.
21
49
48
48
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38L
30
STEP 2 ATTACH REAR TAIL COVER
1.
Attach the tail covers (38L/R) to the main frame (59) and the chain guard (36L/R).
Secure using the three pan head screws (30) .
38R
30
38L
30
STEP 3 ATTACH SEAT
1.
Remove the knob (29) from the seat slider tube set (25).
2.
Attach the seat (22) with the seat slider tube set (25) to the top welded bracket of the
seat post (3), secure using the knob (29).
3.
Slide the bellows (11) into the seat post (3).
4.
Put the seat post (3) into the bottom seat post mount tube of the main frame (59).
Secure in your desired position using the seat post adjust knob (58).
NOTE: The seat post has 9 adjustable holes to adjust to your desired height position.
The seat position can be adjusted back and forth to the desired position with the
knob (29).
Loosen the knob (29) a little and move the slider tube set (25) to the desired position,
secure with the knob (29).
11
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STEP 4 ATTACH UPRIGHT
1.
Connect the system cable (20) to the middle section system cable (10).
2.
Attach the upright (12) into the upright bottom mount tube of main frame (59). Secure
using three allen head bolts (18) and three spring washers (19) on three side of the
upright (12).
3.
Attach the water bottle holder (16) to the upright (12) and secure with two machine
screws (17).
17
12
16
10
20
18
18
19 18
19
59
STEP 5 ATTACH HANDLEBAR
1.
Attach the handlebar set (2) to the welded clamp of the upright (12) and secure using
one spacer (14), one clamp cover (13) and one wing nut (15).
12
2
13
14
6
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STEP 6 ATTACH COMPUTER
1. Remove four flat cross head screws (9) from the back of the computer (8).
2. Connect the middle section system cable (10) to the cable at the back of the
computer (8).
3. Attach the computer (8) to the top of the computer bracket of the upright (12) and secure
with four flat cross head screws (9).
4. Insert the plug of the hand pulse wire (6) to the socket of the hand pulse wire located at
the back of the computer (8).
5. Insert the audio cable (50) to the the MP3 socket of the computer (8).
NOTE:
To avoid pinching the wires, insert the wires into the opening at the top of the
handle bar post.
STEP 7 ATTACH PEDAL & STRAPS
1. Attach the right and left pedal straps (26R/L) to the right and left pedals (27R/L).
NOTE: The end with four adjustable holes must be set outwards. You can choose the
desired hole for your shoe size.
2. Attach the right pedal with straps set (26R/27R) to the right side of the crank arm (31).
Do the same procedure, for the left pedal with straps (26L/27L) and the left side of the
crank arm (31) assembly.
NOTE:
The pedals and crank arms are marked with R & L. The right pedal (R) should
be threaded on clockwise and the left pedal (L) should be threaded counterclockwise
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STEP 8 ATTACH ADAPTOR
1.
Plug the adaptor (76) into the socket of the power cable (68) located on the rear chain
cover (36).
2.
Plug the adaptor (76) into a wall electrical outlet.
NOW FIRMLY TIGHTEN ALL NUTS AND BOLTS
YOUR UNIT IS NOW FULLY ASSEMBLED
To listen to a MP3 during your workout, connect the MP3 with the computer by using the
audio wire
Your cycle is equipped with adjustable end caps.
If the unit is wobbly, please turn the leveling caps on
the rear stabilizer to level the unit.
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COMPUTER INSTRUCTIONS
BUTTONS:
▲/UP: Press to select programs P1 to P12. Press to increase the values of the
setting mode.
Press to increase the level of the workload when running a program.
▼/DOWN: Press to select programs P1 to P12. Press to decrease the values of the setting mode.
Press to decrease the level of the workload when running a program.
SET: Press to confirm the selected programs P1 to P12. Press the SET button to select the
values of the various settings.
START/STOP: Press to start the selected program. Press the START / STOP button to stop the
program.
You can press the START / STOP button again to continue to run the current program,
or use “▲ / ▼ ” buttons to select a new program.
MODE: Press to select the function value displays of RPM and WATT, or SPEED and
CALORIES.
RESET: Press to reset all of the function values to zero.
FAN: Press to turn on or off, and to change the speed of the fan on the COMPUTER(27) in
sequence as follows: Low Speed → High Speed → OFF
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LCD DISPLAY INSTRUCTIONS
PROGRAM:
TIME:
SPEED/RPM:
DISTANCE:
CALORIE/WATT:
Display programs for selection during setup, from P1 to P12. Displays the
selected program during exercise.
Displays the time. Counts upward from one second to 99:59 minutes. Counts
down from preset value.
Displays the current speed from zero 99.9 miles per hour, or RPM from zero to
999 RPM.
ess the MODE button to select the display of SPEED or RPM.
Displays the distance from zero to 999.9 miles.
Displays the calorie consumption from zero to 999.9 WATT.
Press the MODE button to select the display of CAL or WATT.
NOTE: The calories and watt readouts are an estimate for an average user.
It should be used only as a comparison between workouts on this unit.
AGE: When you select the Heart Rate Control Programs, P11 or P12, you must input
TARGET H.R.: age. This value affects only the Heart Rate Control Programs.
Press the SET button until the AGE/TARGET H.R. display is flashing and uses
the “▲ / ▼” buttons to input your age. When the Heart Rate Control Programs,
P11 or P12, are selected, the target heart rate value will be shown during
exercise.
HEART RATE:
Displays heart rate in beats per minute from 40 to 240 beats per minute.
To display the heart rate, you must grasp the Pulse sensors on both sides of the
handrail, one in each hand. The heart symbol “♥” will begin flashing when the
computer senses your heart rate. Your heart rate will be displayed
approximately five (5) seconds after the heart icon is displayed. If you do not
place your hands correctly and 60 seconds passes without a heart rate reading,
the computer will turn off the heart rate circuit. If this occurs, press the MODE
button to restart the heart rate circuit, place your hands back on the Pulse
Sensors correctly, and the heart rate readout will appear.
PROGRAM DESCRIPTIONS
This computer contains 12 different programs. You can preset the program time and the computer will
divide the time chosen into 10 intervals. If you do not set the programs time in advance, the computer
will default to a 30 minute workout time.
MANUAL PROGRAM:
P1 is a manual program allowing the user to full manual
control of the workload. Use the “▲” button to increase
load. Use the “▼” button to decrease the load.
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PRESET PROGRAMS:
P2 to P10 are preset automatic programs. The profiles are shown on
the face of the computer. Use the “▲” button to increase the load level of the program. Use the “▼”
button to decrease the load level of the program.
HEART RATE CONTROL PROGRAMS: P11 and P12 are preset automatic Heart Rate Control
Programs.
You must input your age and always hold the pulse sensors on the HANDRAIL (6) with both hands
when using the Heart Rate Control Programs. P11 is programmed to use 60% of your maximum heart
rate as your target heart rate zone workout goal, and P12 is programmed to use 85% of your
maximum heart rate as your target heart rate zone workout goal; therefore, P11 will be a less intense
workout than P12
As you exercise, the program will monitor your pulse
And adjust the workload automatically to keep you
working within a zone that is plus or minus 5 beats per
minute of your target heart rate. Your age and the
program your selected will determine your heart rate
zone.
For example, if your age is 30, your maximum hear
rate is 190. If you selected P11, your workout will keep
your within a target heart rate zone that is plus or minus
5 beats per minute of 60 of your maximum heart
rate: 190 x 60% = 114 so your heart rate zone is 109
to 119. The program will monitor your pulse and adjust
the workload automatically to keep your pulse within
the heart rate zone during your workout.
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COMPUTER OPERATION
STEP 1: POWER ON
Pedaling or press any button.
STEP 2: SELECT PROGRAM
Press the “▲ / ▼” buttons until the desired program is displayed.
STEP 3: SET THE PROGRAM TIME (AND INPUT AGE FOR HEART RATE CONTROL
PROGRAMS)
Press the SET button, the TIME function mode will appear with the display
flashing “0:00”. Press the SET button again to pass setting the program time.
Or use the “▲ / ▼” buttons to set the program time, from 5 minutes up to 99
minutes with 1 minute increments. Press the SET button to confirm the
setting. Press the START/STOP button to start the program.
When you select the Heart Rate Control Programs, P11 to P12, you must
input your age. Press the SET button until the AGE/TARGET H.R. display is
flashing and uses the “▲ / ▼” buttons to input your age.
Press the SET button to confirm the setting. Press the START / STOP button
to start the program.
NOTE: 1. The program will not start until you press the START / STOP button
2. If you don’t set the program time, the computer will count up from one second up to
99:59 Minutes, and use the default workout time, 30 minutes, to cycle run the program
profile.
3. The computer will count down from the program time that you set. When the timer counts
down to zero, the computer will alert you with an audible alarm that your workout is
complete. You can press any button to stop the audible alarm.
OPERATION DESCRIPTIONS
1.
2.
3.
4.
To stop a running program, press the START / STOP button. In this mode, you can press the START /
STOP button again to continue to run the current program. Or, you can use the “▲ / ▼” buttons to select a
new program. The function values of DISTANCE and CALORIE will continue to accumulate.
When you complete a program, press the START / STOP button to stop the program. You can use the
“▲ / ▼” buttons to select a new program. The function values of DISTANCE and CALORIE will continue
to accumulate. This will allow you to run several programs and still know the total DISTANCE and
CALORIE during the workout.
If you want to restart with a new program, press the RESET button to reset all of the function values to
zero. Use the “▲ / ▼” buttons to select a new program.
The computer will shut off automatically after 4 minutes of inactivity, and the function values, DISTANCE
and CALORIE, will be kept.
POWER SOURCE:
The computer uses the ADAPTER (76) as a power source. Use the EVERLAST UPRIGHT BIKE with the
adapter plugged into an electrical outlet.
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USER DIRECTION
HOW TO USE THE EXERCISE BIKE
SEAT
HOW TO ADJUST THE HEIGHT OF THE SEAT
For effective exercise, the seat should be at the
proper height. As you pedal, there should be a slight
SEAT POST
bend in your knees when the pedals are in the lowest
position. To adjust the seat, first loosen the
KNOB
adjustment knob a few turns. Next, pull the knob outward,
slide the seat post upward or downward to the desired position,
and then release the knob. Move the seat post upward or
downward slightly to make sure that the knob is engaged
in one of the adjustment holes in the seat post. Then, tighten the
knob.
HOLE
HOW TO ADJUST THE PEDAL STRAPS
The strap for the pedal is adjustable.
Please select the proper holes to fix the straps.
HOW TO MOVE THE EXERCISE BIKE
The bike can be easily moved from room to room.
Grasp the handlebar and pulling back on handles,
tip machine towards you.
HOW TO LEVEL THE EXERCISE BIKE
The bike is equipped with adjustable end caps.
If the unit is wobbly, please turn the adjustable end caps on
the rear stabilizer to level the unit.
HOW TO ADJUST THE HORIZONTAL POSITION
OF THE SEAT
If you want to adjust horizontal position of
the seat, first you can release the adjust knob.
Next, move the seat forward or backward.
Then retighten the knob after you find the
desired position.
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SEAT
KNOB
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Dyaco Canada Inc. © 2014
MAINTENANCE PARTS
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback,
the reed switch should be adjusted. To adjust the
reed switch, the chain cover (36) must first be
removed.
Remove the seat post adjust knob (58), seat post
bushing (33) and seat post (28).
Remove the left pedal (27L) from the crank arm (31).
Remove the two screws (30) from each side of the tail
cover (38 ). Remove all remaining screws (30) from the
left chain cover (36L). Hold the chain cover (36) near the
back and pull it apart slightly.
Do not pull the chain cover apart at the top
or the seam may be broken.
Next, locate the sensor wire (62). Turn the pulley
until the magnet is aligned with the sensor.
Loosen, but do not remove, the screw (60).
Slide the sensor slightly towards the magnet.
Make sure that the magnet will not hit the sensor.
Retighten the screw (60). Turn the pulley for a moment.
Repeat until the console displays correct feedback.
When the sensor is correctly adjusted, reattach
the chain cover.
HOW TO ADJUST THE DRIVE BELT
If you can feel the pedals slipping while you are pedaling,
even when the resistance is adjusted to the highest
level, the drive belt may need to be adjusted.
To adjust the drive belt, the right chain cover (36R) must
first be removed.
Next, turn the nut (39) on clockwise to tighten the eye bolt
(40).
When the belt is correctly adjusted, reattach the chain
cover and the crank covers.
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30
47
48
30
21
35
32L
49
7
3
36L
48
7
2
1
30
30
47
5
12
30
46
20
30
19
6
18
4
3
18
19
38L
67
64 63
63
19
11
15
66
74
69
53
26L
27L
44
28
25
23
55 54
56
33
13
14
17
16 18
9
10
8
68
70
51
34
52
73
72
71
29
31
23
75
39
43
32R
24
46
40
22
42
30
27R
76
74
41
42
40
39
30
38R
30
36R
30
DIAGRAM
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PARTS LIST
KEY NO.
PART NO.
DESCRIPTION
1
69601
End cap
2
2
69602
Handlebar
1
3
69603
Hand pulse sensor
2
4
69604
Screw M4X15L
2
5
69605
Hand pulse plug
1
6
69606
Hand pulse wire
1
7
69607
Foam grip
2
8
69608
Computer
1
9
69609
Flat cross head screw M5X15L
4
10
69610
Middle section system cable
1
11
69611
Bellows
1
12
69612
Upright
1
13
69613
Clamp cover
1
14
69614
Spacer φ13Xφ8.4X12.5L
1
15
69615
Wing nut
1
16
69616
Water bottle holder
1
17
69617
Screw M4X15L
2
18
69618
Allen had bolt M8X15L
3
19
69619
Spring washer M8
3
20
69620
System cable
1
21
69621
Allen had bolt M8X75L
2
22
69622
Seat
1
23
69623
Cap J25.4X38.1
2
24
69624
Slider foam stopper 30x35x80L
1
25
69625
Seat slider tube
1
26R
69626R
Pedal Strap (right)
1
26L
69626L
Pedal Strap (left)
1
27R
69627R
Pedal (right)
1
27L
69627L
Pedal (left)
1
28
69628
Seat post
1
29
69629
Adjust knob
1
30
69630
Screw M4x25L
14
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QTY
19
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KEY NO.
PART NO.
31
69631
32R
DESCRIPTION
QTY
Crank arm
1
69632R
Cone cover (right)
1
32L
69632L
Cone cover (left)
1
33
69633
Seat post bushing
1
34
69634
Belt pulley
1
35
69635
Crank cover
2
36R
69636R
Chain guard ( right)
1
36L
69636L
Chain guard (left)
1
37
69637
Drive belt
1
38R
69638R
Tail cover (right)
1
38L
69638L
Tail cover (left)
1
39
69639
Nut 3/8"x26Wx7H
2
40
69640
Belt adjuster (3 in 1)
2
41
69641
Mag. flywheel system w/pivot shaft
1
42
69642
Nut 3/8"x26Wx4H
2
43
69643
Magnet φ15x6.5H
1
44
69644
Bearing assembly
1
45
69645
Spring washer M8
3
46
69646
Nut M8
3
47
69647
Screw M4X12L
2
48
69648
Transportation wheel
2
49
69649
Front stabilizer
1
50
69650
Audio cable
1
51
69651
Foam pad
1
52
69652
Flat allen head screw M10x1.5px33L
1
53
69653
Flat washer φ20xφ10.5x1.0t
1
54
69654
Spacer φ15xφ10x8H
1
55
69655
Idler wheel
1
56
69656
Nylon Nut M10X7H
1
57
69657
Tiny band
3
58
69658
Seat post adjust knob
1
59
69659
Main frame
1
60
69660
Screw M4X15L
1
Customer Service 1-888-707-1880
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KEY NO.
PART NO.
DESCRIPTION
61
69661
Sensor holder
1
62
69662
Sensor w/wire
1
63
69663
Flat head screw M5X12L
7
64
69664
Motor w/cable
1
65
69665
Motor fix bracket
1
66
69666
Allen head bolt M8X60L
4
67
69667
Resistant cable
1
68
69668
Power cable
1
69
69669
Nylon Nut M8X6H
1
70
69670
Flat washer φ32xφ16.5x0.5t
1
71
69671
Spring φ17xφ2.3X75L
1
72
69672
Idler wheel bracket
1
73
69673
Flat allen head screw M8x1.25px20L
1
74
69674
Adjustable end cap
2
75
69675
Rear stabilizer
1
76
69676
Adaptor with cable
1
77
69677
Allen wrench
1
78
69678
Universal wrench
1
Customer Service 1-888-707-1880
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QTY
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TROUBLE SHOOTING
Problem
Cause
Correction
Monitor does not display
Adaptor not plugged in
Plug adaptor in
No speed or distance
displays on the monitor
Sending unit not connected
Securely plug sending unit
into extension wire and the
back of the monitor
Sending unit not working
properly
Replace sending unit
Monitor not working properly Replace monitor
No tension
Heart rate not displaying
Gear box wire not
connected
Securely connect the gear
box wires into the extension
gear box wire
Magnetic flywheel not
working properly
Replace magnetic flywheel
Pulse wire not connected
not connected
Securely plug wires
together
Hand pulse defective
Replace hand pulse
Monitor not working properly Replace monitor
Grinding
Squealing
Crank bearing defective
Replace crank bearings
Idler pulley defective
Replace idler pulley
Mag flywheel defective
Replace magnetic flywheel
V-belt slipping
Adjust v-belt
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TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed
among its benefits are:
 Increased capacity for physical work (strength endurance)
 Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
 Decreased risk of coronary heart disease
 Changes in body metabolism, e.g. losing weight
 Delaying the physiological effects of age
 Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly
define each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength
contributes to power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g.
it is the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching
of muscles and tendons to maintain or increase suppleness, and provides increased
resistance to muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the
efficient functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your
maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to
deliver oxygen to the working muscles. Regular vigorous exercise produces a training effect
that can increase your aerobic capacity by as much as 20 to 30%. An increased MVO2
indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen and
of the muscles
to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is
insufficient
to meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements
in any physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and
therefore provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The
intensity, duration and frequency of exercise should be above the training threshold and
should be gradually increased as the body adapts to the increasing demands. As your fitness
level improves, so the training threshold should be raised. Working through your program and
gradually increasing the overload factor is important.
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Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved. There is
little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness.
That is why it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you
have gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort
to come.
It should be gentle and preferably use the muscles to be involved later. Stretching should
be included in both your warm up and cool down, and should be performed after 3-5 minutes
of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise,
a large supply of blood remains in the working muscles. If it is not returned promptly to the
central circulation, pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a
measure of the required intensity of exercise. You need to exercise hard enough to condition
your circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are
starting off, you can get a good training effect with a heart rate of 110-120 beats per minute
(BPM). If you are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70%
of your maximum. If you find this is too easy, you may want to increase it, but it is better to
lean on the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age,
so your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won
back as fitness improves. The following table is a guide to those who are “starting fitness”.
Age
Target heart Rate
10 Second Count
Beats per Minute
25
30
35
40
45
50
55
60
65
23
138
22
132
22
132
21
126
20
120
19
114
19
114
18
108
18
108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is
done
for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a)
10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate
at the time you are exercising. Since heart rate slows as you recover, a longer count isn’t as
accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you
may work quite comfortably a little above that suggested for your age group. The following
table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age
Target heart Rate
10 Second Count
Beats per Minute
25
30
35
40
45
50
55
60
65
26
156
26
156
25
150
24
144
23
138
22
132
22
132
21
126
20
120
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Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if
you overdo it. Let it happen naturally as you work through your program. Remember, the
target is a guide, not a rule, a little above or below is just fine. Two final comments: (1) don’t
be concerned with day to day variations in your pulse rate, being under pressure or not
enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit training is to give a person all the essentials at
one time by going through your exercise program moving as fast as possible between each
exercise. This increases the heart rate and sustains it, which improves the fitness level. Do
not introduce this circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is
OVERLOAD. Here, the muscle works against greater loads than usual. This can be done by
increasing the load you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological
benefits. In your overall program, you should vary the workload, frequency and intensity. The
body responds better to variety and so do you. In addition, when you feel yourself getting
“stale’, bring in periods of lighter exercise to allow the body to recuperate and restore its
reserves. You will enjoy your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise
program. This, of course, does depend on your overall fitness level. A confirmation that you
are on the correct program is a very slight soreness in most major muscle groups. This is
quite normal and will disappear in a matter of days. If you experience major discomfort, you
may be on a program that is too advanced or you have increased your program too rapidly. If
you experience PAIN during or after exercise, your body is telling your something. Stop
exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes
should be light enough to allow the body to cool. Excessive clothing that causes you to
perspire more than you normally would while exercising, gives you no advantage. The extra
weight you lose is body fluid and will be replaced with the next glass of water you drink. It is
advisable to wear a pair of gym or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break
off halfway through and then restart at the same place later on without going through the
warm-up stage again. The rest period required between strength training exercises may vary
from person to person. This will depend mostly on your level of fitness and the program you
have chosen. Rest between exercises by all means, but do not allow this to exceed two
minutes. Most people manage with half minute to one minute rest periods.
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STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed
after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements
should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing
should be slow, rhythmical and under control, making sure never to hold your breath.
HEAD ROLLS
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder up toward your ear
for one count. Then lift your left shoulder
up for one count as you lower your right
shoulder.
SIDE STRETCHES
Open your arms to the side and continue lifting
them until they are over your head. Reach your
right arm as far upward toward the ceiling as
you can for one count. Feel the stretch up
your right side. Repeat this action with your
QUADRICEPS STRETCH
With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot up.
left arm.
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INNER THIGH STRETCH
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close
Into your groin as possible. Gently push your
knees towards the floor. Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes. Reach down as far as you
can and hold for 15 counts.
HAMSTRING STRETCHES
Sit with your right leg extended. Rest the sole of
your left foot against your right inner thigh. Stretch
your toe as far as possible. Hold for 15 counts.
Relax and then repeat with left leg extended.
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front
of the right and your arms forward. Keep toward
your right leg straight and the left foot on the
floor then bend the left leg and lean forward
by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
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