Endurance B2.5U Owner's Manual
Endurance ®
B2.5R Recumbent bike & B2.5U bike
User Manual
SAFETY TIPS
.......................... 1
MOVING........................... 3
LEVELING.......................... 4
SEAT ADJUSTMENTS .................... 5
CONSOLE.......................... 6
BUTTONS.......................... 7
THE PROGRAMS ...................... 8
MANUAL .......................... 9
ALL PROGRAMS ...................... 11
CARDIO .......................... 13
HILLS
.......................... 14
INTERVAL ......................... 15
FAT BURN ......................... 16
RANDOM .......................... 17
TARGET HEART RATE ZONE ................ 18
LIMITED HOME USE WARRANTY ............... 20
LIMITED LIGHT COMMERCIAL WARRANTY .......... 21
DEVELOPING A FITNESS PROGRAM ............. 22
LIMITED LIGHT COMMERCIAL WARRANTY (continued) ..... 23
FLEXIBILITY ........................ 24
EXERCISE GUIDELINES ................... 28
ACHIEVING YOUR FITNESS GOALS ............. 29
SAMPLE...........................
GOALS
30
DIARY
.......................... 31
SAFETY TIPS
IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS
When using an electrical product, basic precautions should always be
followed, including the following: Read all instructions before using this
exercise product.Your ENDUEANCE RECUMBENT BIKE & BIKE is
self-generating (requiring no external power source) and in this mode
must be pedaled to power-up the console.Alternatively, the RECUMBENT
BIKE & BIKE can instead be plugged into an outlet using the included
power supply.
WARNING!
To reduce the risk of burns, fire, electrical shock or injury to persons:
Use this exercise product for its intended use as described in this
Owner's Guide. Do not use attachments not recommended by the
manufacturer.
Never drop or insert any object into any opening.
Do not remove the RECUMBENT BIKE & BIKE side covers. Only an
authorized ENDUEANCE retailer should perform Service.
Never operate this RECUMBENT BIKE & BIKE if it has a damaged
cord or plug, if it is not working properly, if it has been damaged, or
immersed in water. Return the RECUMBENT BIKE & BIKE to a retailer
for examination and repair.
Do not use outdoors.
CHILDREN
Keep children off your ENDUEANCE Products at all times.
When the ENDUEANCE Products is in use, young children and pets
should be kept at least 10 feet away.
1
OTHER SAFETY TIPS FOR YOUR ENDURANCE RECUMBENT BIKE
& BIKE
CAUTION!
If you experience chest pains, nausea, dizziness or shortness of breath,
stop exercising immediately and consult your physician before continuing.
Do not wear clothing that might catch on any part of the RECUMBENT
BIKE & BIKE.
Read this Owner's Guide before operating this RECUMBENT BIKE &
BIKE.
CLEANING
Clean with soap and slightly damp cloth only; never use solvents.
2
MOVING
To move the ENDUEANCE RECUMBENT BIKE & BIKE, firmly grasp the
rear foot assembly, carefully lift and roll on the transport wheels.
Caution: Our RECUMBENT BIKE & BIKE are wellbuilt and heavy. Take
caution and use additional help if necessary.
3
LEVELING
The RECUMBENT BIKE should be level for optimum use. If your
RECUMBENT BIKE wobbles when you have placed it where you intend
to use it, raise or lower one or both of the adjustable levelers located on
the bottom of the rear foot support. Once you have leveled the
RECUMBENT BIKE, lock the levelers in place by tightening the wing nuts
against the rear foot support.
as well as the one located in the
middle frame
4
SEAT ADJUSTMENTS
SEAT POSITIONING
The seat is at the proper position when your knee is slightly bent when
the pedal is in the furthest position.
SEAT ADJUSTMENT
Grasp the Seat Adjustment Knob, located at the base of the seat post.
Pull out then raise or lower the seat post to the desired height. Release
the knob and allow the seat post to lock into position.
5
CONSOLE
Main LED
readout
1.
2.
5.
6.
Program Function
Buttons
3.
4.
(BUTTON IDENTIFICATIONS ON PAGE3)
Time, Weight Level ,
and Age readout
Calories and
Heart Rate readout
6
Speed and
Distance out
BUTTONS
Program Function Buttons
1.
Automatically shifts display information every 8 seconds,
or stays fixed on the information.
2.
Start the program
3.
Confirm Button
4.
Pauses program, or hold for 3 seconds to CLEAR all
information to RESET.
5.
Decrease the value of program /
Select the program
Increase the value of program /
Select the program
7
THE PROGRAMS
The RECUMBENT BIKE & BIKE motion exercise machine is the result of
combining the vertical motion of a stair climber and the striding motion of
a RECUMBENT BIKE & BIKE. The machine generated RECUMBENT
BIKE & BIKE shape is designed to move in both a forward or reverse
motion and when combined with the upper body work out supported by
the moving handles, train all the body's major muscle groups: Gluteals,
Hamstrings, Quadriceps, Calves, Lats, Chest, Deltoids, Biceps and
Triceps. The low impact of the RECUMBENT BIKE & BIKE motion
provides a cardiovascular workout for everyone from beginners to serious
athletes. When compared to other cardio exercises, the RECUMBENT
BIKE & BIKE trainer's unique motion requires a higher level of oxygen
consumption that results in a more intense workout with the same amount
of effort typically required on other cardio equipment.
The main exercise programs are designed for two reasons; get you
moving quickly with the least amount of set up, and also to guide you
through a number of different and motivating routines that maximizes
your workout.
Turn the power on, all the lights will go on for one second. The Main
Readout will display the programs sequence: Manual, Cardio, Hills,
Interval, Fat Burn, Random, HR Fat Burn, HR Cardio, HR Interval,
HR Hills.
1. Press the "Start" button or move the pedals, this will start the Manual
program.
During any of the programs, you can use the
adjust the Level of resistance, at any time.
8
buttons to
MANUAL
2.MANUAL Program: The fastest and simplest way to get started. Just
get on the machine, input the basic information and
start moving.
A.Press the "
" button (the MANUAL light will go on, and the Main
Readout will display an "oval" graphic). Set up the Time, using the
"
B.Press the "
" button.
" button, until the WEIGHT light goes on. The
Weight Screen will display 150(flashing), us the "
to adjust.
9
" button
MANUAL
C.Press the "
" button, until the AGE light goes on. The Age
Screen will display 40(flashing), us the "
D.Press the "
" button, until the Main Readout scrolls"PRESS
START"
E.Press the "
" utton to adjust.
" button, to start the program.
The oval track distance
equals .25 miles
10
ALL PROGRAMS
A.During all programs, you can adjust the resistance level by using the
"
" button.
B.If you stop pushing the petals for 10 seconds or press the "
"
button the Main Readout will scroll "PAUSE". Then will start a 10 minute
count down. If there is no motion during these 10 minutes, the program
will reset.
C.There will be three beeps at the conclusion of the pre-set time.
11
ALL PROGRAMS
D.At the end of the program:
The Main Readout will scroll "COOL DOWN", twice.
E.After the display of "COOL DOWN", the Main Readout will go back to
the oval track.
F.After the count down, the Main Readout will display "END".
12
CARDIO
3.CARDIO program:
The gradual increasing and decreasing of the resistance provides a
challenging workout along with maximizing cardiovascular benefits.
The program is designed to keep your heart rate at 80% of your
calculated maximum heart rate.
A.Press "
" button ( " CARDIO " light will go on).
B.Setup the "LEVEL"
*Setup the same way as in the Manual program. (on pages 8 and 9).
Press " ENTER " .
C.Setup the "TIME " , * , Press " ENTER " .
D.Setup the " WEIGHT " , * , Press " ENTER " .
E.Setup the " AGE " , * , Press " ENTER " .
F.The Main Readout will scroll "PRESS START".
Press "
" button, to start the program.
G.You can still adjust the level with the "
13
" button.
HILLS
4.HILLS program:
Like walking or jogging up a hill, the stepped increase of the resistance
provides a challenging workout that continually builds resistance and
heart rate during the length of the program. Similar to sporting activities
such as basketball and soccer.
A.Press "
" button ( " HILLS " light will go on).
B.Setup the "LEVEL"
*Setup the same way as in the Manual program. (on pages 8 and 9).
Press " ENTER " .
C.Setup the "TIME " , * , Press " ENTER " .
D.Setup the " WEIGHT " , * , Press " ENTER " .
E.Setup the " AGE " , * , Press " ENTER " .
F.The Main Readout will scroll "PRESS START".
Press "
" button, to start the program.
G.You can still adjust the level with the "
14
" button.
INTERVAL
5.INTERVAL program:
This program varies the intensity of the workout between low and high
resistance to quickly raise and lower the heart rate in 2 minute
intervals, similar to endurance type training. The upper and lower
resistance lev the interval.
A.Press "
" button ( " INTERVAL " light will go on).
B.Setup the "LEVEL"
*Setup the same way as in the Manual program. (on pages 8 and 9).
Press " ENTER " .
C.Setup the "TIME " , * , Press " ENTER " .
D.Setup the " WEIGHT " , * , Press " ENTER " .
E.Setup the " AGE " , * , Press " ENTER " .
F.The Main Readout will scroll "PRESS START".
Press "
" button, to start the program.
G.You can still adjust the level with the "
15
" button.
FAT BURN
6.FAT BURN program:
This program does just what the name suggests -gets your heart rate
up fast and maintains it at 65% of your calculated maximum heart
rate with slight variations to provide optimal calorie burn.
A.Press "
" button (" FAT BURN " light will go on).
B.Setup the "LEVEL"
*Setup the same way as in the Manual program. (on pages 8 and 9).
Press " ENTER " .
C.Setup the "TIME " , * , Press " ENTER " .
D.Setup the " WEIGHT " , * , Press " ENTER " .
E.Setup the " AGE " , * , Press " ENTER " .
F.The Main Readout will scroll "PRESS START".
Press "
" button, to start the program.
G.You can still adjust the level with the "
16
" button.
RANDOM
7.RANDOM program:
This program provides different combinations of increased and
decreased resistance designed to motivate and challenge. Each time
this program is selected, the computer generates a new course.
A. Press "
" button ( " RANDOM " light will go on).
B.Setup the "LEVEL"
*Setup the same way as in the Manual program. (on pages 8 and 9).
Press " ENTER " .
C.Setup the "TIME " , * , Press " ENTER " .
D.Setup the " WEIGHT " , * , Press " ENTER " .
E.Setup the " AGE " , * , Press " ENTER " .
F.The Main Readout will scroll "PRESS START".
Press "
" button, to start the program.
G.You can still adjust the level with the "
17
" button.
TARGET HEART RATE ZONE
Your Target Heart Rate Zone is a percentage of your maximum heart
rate. Target Zone will vary for each individual, depending on age, current
level of conditioning, and personal fitness goals. The American College
of Sports Medicine recommends working-out at a Target Heart Rate
Zone of between 60% of maximum heart rate. See the chart below for
convenient reference.
EXAMPLE:
For a 35-year old user: find AGE along the bottom of the chart, follow the
AGE column up to TARGET ZONE bar. RESULTS: 60% of maximum
Heart Rate = 111 Beats per Minute, 75% of maximum Heart Rate = 139
Beats per Minute. With this Target Zone of 111-139 Beats per Minute it is
best to enter an average Target Heart Rate of about 118 Beats per
Minute into the Console.
18
BENEFITS
Weight Loss-Helps you maintain an optimum exercise level to burn fat.
Efficient-Quantifies your exercise level for maximum benefit.
Time Saver-Makes the most of your limited workout time.
Motivation-Provides encouragement to achieve your fitness goals and
reach for new heights.
WARNING
Consult your physician to determine your target heart rate before using
the heart rate control mode of this product!
The above chart is to be used only as an average reference point and is
in NO WAY a recommendation of your personal abilities!
Medications may affect your heart rate. Consult your physician for specific
advice before exercising.
Do not use this product if you have an acute illness, cold or fever.
STOP EXERCISING IF ANY OF THE FOLLOWING OCCURE:
YOU FEEL FAINT OR DIZZY
YOU EXCEED YOUR MAXIMUM HEART RATE AS SET BY YOUR
PHYSICIAN.
19
LIMITED HOME USE WARRANTY
ENDURANCE is proud to offer you the following warranty, which applies
to home use residential, non-commercial purposes only. Any other use of
the device will void this warranty.
ENDURANCE hereby extends the following limited warranties for the
following components of the device, for the period indicated:
FRAME- LIFETIME ENDURANCE warrants the frame against defects in
workmanship and materials for the life of the product, so long as it
remains in thepossession of the original owner.
Braking System
Electronics & Parts -3 years. ENDURANCE warrants the Electronic
Components and all original Parts against defects in workmanship and
materials for a period of three years from the date of original purchase,
so long as the device remains in the possession of the original owner.
Labor-1 year. ENDURANCE shall cover the Labor Cost for the repair of
the device for a period of 1 year from the date of original purchase, so
long as the device remains in the possession of the original owner.
20
LIMITED LIGHT COMMERCIAL WARRANTY
Up to 4 hours use per day
LIGHT COMMERCIAL USES DEFINED ENDURANCE warrants models
For use in light commercial facilities including: Hotels, Resorts, Police &
Fire Stations, Apartment Complexes, Corporate Fitness Centers,
Hospitals, Rehabilitation and Sports Medicine Clinics, where average use
is up to five hours per day. Not warranted for private Health Clubs,
YMCA's or Schools.
FRAME, BRAKE, ELECTRONICS & PARTS - 2 years ENDURANCE
FITNESS warrants the frame, Magnetic Brake, Electronic components
and all original Parts against defects in workmanship and materials for a
period of 2 years from the date of original purchase, so long as the device
remains in the possession of the original owner.
LABOR - 1 year ENDURANCE shall cover the Labor cost for the repair of
the device for a period of 1 year from the date of original owner.
EXLUCISVE REMEDY
The exclusive remedy for any of the above warranties shall be repair of
replacement of defective Parts, or the supply of Labor to cure any defect,
provided that Labor shall be limited to two years. The local retailer shall
supply all labor and the product must be located within that retailer's
service area. Products located outside the retailer's service area will not
be covered by the labor warranty
21
DEVELOPING A FITNESS PROGRAM
Warm Up:
Warming up is an extremely important phase, but unfortunately, it's often
an activity that is ignored and painful, frustrating muscle pulls or strains
may be the result. There are two goals for warm - up: warming up the
muscles of the back and the extremities ( so that you can stretch them
without injury), and slight acceleration of the heart rate so the body can
move gradually into the target heart rate.
Warm - ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms walking at a pace of about 3.5mph, ect. ( your heart rate should be
between 90 - 120.
A gradual warm - up will do the following:
Produce faster more forceful muscle contractions.
Increase your metabolic rate so oxygen is delivered to the working
muscles more quickly.
Leads to efficient calorie burning by increasing your core body
temperature Prevent injuries by improving the elasticity of your muscles.
Allow you to work out comfortable longer because your energy systems
are able to exercise, preventing the buildup of lactic acid in the blood.
Improves joint range of motion.
Psychologically prepares you for higher intensities by increasing your
arousal and focus on exercise.
Warm - up : Warm - up 5 to 10 minutes before aerobic activity.
Duration : Maintain your exercise intensity for 20 to 60 minutes.
Cool Down : Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to10 minutes.
NOTE : If weight loss is your major goal, a minimum of 30 minutes of
aerobic activity five or more times per week is recommended.
22
LIMITED LIGHT COMMERCIAL WARRANTY (continued)
Up to 4 hours use per day
EXLUCIONS AND LIMITATIONS
This warranty applies only to the original owner and is not transferable.
This warranty is expressly limited to the repair of replacement of a
defective. Frame, Magnetic Brake, Electronic component, or defective
Part and is the sole remedy of the warranty. The warranty does not cover
normal wear and tear, improper assembly or maintenance, or installation
or parts or accessories not originally intended or compatible with the
Fitness Product as sold. The warranty does not apply to damage or
failure due to accident, abuse, corrosion, discoloration of paint or plastic,
or neglect, or its vendors may sometimes be supplied as warranty
replacement parts and constitute fulfillment of warranty terms. Any
warranty replacement parts shall be warranted for the remainder of the
original warranty term. Expressly disclaims all other warranties, express
or implied, including but not limited to all warranties of fitness for a
particular purpose or of merchantability. This warranty gives you specific
legal rights and your rights may vary from state to state
WARRANTY REGISTRATION
Your warranty card must be completed and sent to Steelflex BEFORE A
WARRANTY CLAIM CAN BE PROCESSED.
You may also register via our website at Inside the enclosed warranty
card you will find a customer survey. Your care in completing the survey
will be of value to us in serving you in the future. Comments and
suggestions are always welcome. We are certain you will enjoy your new
ENDURANCE Product. Thank you for selecting a ENDURANCE Product.
23
FLEXIBILITY
Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to
meet the callenges of daily life. Fortunately thereís a positive reinforcing
cycle between flexibility and activity. Adequate flexibility enables you to
maintain an active lifestyle, and an active lifestyle makes an important
contribution to maintaining adequate flexibility. These relationships grow
stronger the older we become.
When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the
kinks in your back, at work, you can relax your neck and shoulders, and
after work stretch out your lower back. However, your should never do
your stretches before you have had a chance to warm your body up.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
ìtuggingî sensation on the muscles involved. Donít stretch to the point you
feel pain, and donít bounce you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This
will keep you from bouncing.
1. Calf ( back of lower leg)
a.Straight knee start with the leg to be stretched approximately three
feet from the wall and the opposite leg on step forward. Lean toward
the wall, keeping your heels down and feet turned in slightly.
b.Bent knee start same as above, but move approximately one foot
closer to the wall and bend the knee of the back leg to be stretched.
c.Repeat using the other leg.
24
FLEXIBILITY
2. Iliotibial Band ( outside of hip)
a.Start with the leg to be stretched one step
back and behind the opposite foot. Move
your hips sideways toward the side of
your body being stretched. Keep the upper
body away from the wall and do not bend
forward.
b.Repeat using the other leg.
3. Lower Back, Hips, Groin, and Hamstrings
a.Stand with the feet about shoulder- width
apart and pointed straight ahead. If you
are pretty flexible and need more of a stretch,
cross one leg in front of the other for a few
stretches, then switch legs.
b.Slowly bend forward from the hips, always keeping
your knees slightly bent.
c.Stretch only to the point where you feel a tugging
in the back of your legs.
4. Side Bends
a.Stand with your feet about shoulder
- width apart and toes pointed straight
ahead. Keep your knees slightly bent,
one hand on your hip; extend your other
arm up and over your head. Slowly bend
at your waist to one side, toward the hand
on your hip
b.Extend both arms overhead. Hold your right
hand with your left hand and bend slowly to
the left, using your left arm to pull the right
arm gently over the head and down toward
the ground.
c.Repeat with other side.
25
FLEXIBILITY
5. Quadriceps (front of thigh)
a.Lying on our stomach, pull the
heel toward your buttocks with
the opposite hand. Keep the
thigh of the leg being stretched
close to the leg on the floor.
b.The same stretch can be done
standing. Do not allow the thigh
to come in front of you and so
not bend forward at the waist.
c.Do this exercise twice - once on
each leg.
6. Groin (inside of thigh)
a.Sit on the floor with the soles of
your feet together. Gently push
knees down toward the floor
with your elbows.
b.Stand with your feet three to four
feet apart and turned out slightly.
Keep the knee of the leg to be
stretched straight, and bend the
opposite knee as you move your
body toward the bent leg. Keep
your toes pointed forward.
c.Repeat using the other leg
7. Hamstrings (back side of upper leg)
a.Sit with one knee bent and the
leg to be stretched out straight.
Reach for the toes of the
straight leg with the right hand
and then the left hand.
b.Repeat with the other leg.
26
FLEXIBILITY
8.Gluteus (back of hip)
a.Lie on your back. Pull one knee
up to your chest while keeping
the opposite leg down on the
floor with the knee straight.
b.The same may be done standing.
c.Repeat with the other leg.
9. Anterior Tibialis (front of shin)
a.Stand with all of your weight on
one leg. Extend the opposite
leg forward and flex and point
at the ankle.
b.Repeat with the other leg.
10. Iliopsoas (lower back)
a.If you have a neck problem, be very careful with this stretch. In a
sitting position (on a mat or rug hold your knees with your hands
and pull them to your chest.
b.Gently roll up and down your spine, keeping your chin down
toward your chest. This will further stretch the muscles along the
spine.
c.Try to roll evenly and with control. Roll back and forth 4 to 8 times or
until you feel your back loosen.
27
EXERCISE GUIDELINES
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines, for healthy aerobic activity:
Warm - up : Warm - up 5 to 10 minutes before aerobic activity.
Duration : Maintain your exercise intensity for 20 to 60 minutes.
Cool Down : Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes of
aerobic activity five or more times per week is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting rate pulse of 60 BPM
220 -40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting pulse) = 120 (target heart rate)
The following chart explains how to determine your target heart rate for
varing levels of intensity. The different levels of intensity will help you
achieve different objectives.
Training Zones
Zone intensity Goal
Mode
(%MHR)
1
50-60% Improve health and
well-being, decrease
stress, reduce risk factors,
Very easy, conversational
pace.
2
60-70% Weight management and
optimal fat burning
Easy pace, longer
duration to bulid
endurance.
3
70-80% Aerobic fitness,
Faster pace,
improve stamina.
4
80-85% Aerobic / Anaerobic fitness
Increase speed and
improve stride.
5
85-100% Anaerobic fitenss for peak
performance and competition
Interval runs to increase
VO2 MAX, speed, economy,
and form.
28
ACHIEVING YOUR FITNESS GOALS
Each of us are individuals with possibly different fitness goals. It is critical
to determine what your goals are when developing a long term fitness
program. ENDURANCE FITNESS Proucts are pleased with your decision
in using our quality products to help reach your fitness goals. Below are
some benefits of exercising. We have listed these to help in reaching your
fitness goals:
Strengthens heart and lungs
Increases energy
Lowers blood pressure
Increases metabolism
Prevents diabetes
Strengthens bones
Strengthens and tones muscles
Maintains weight loss
Improves productivity
Improves sleep
Reduces stess
Improves posture and appearance
Reduces feelings of depression
Improves sense of well - being
29
SAMPLE GOALS
It's important that your goals are well defined and reachable. Put your
goals in writing. The more specific you are the easier it will be to keep
track of your progress. Setting long term goals are best reached if one
incorportates short term goals in order to reach the overall long term goal.
The ENDURANCE product console provides you with several readouts
that can be used to record your progress. You can track Distance,
Calories or Time. Time is the most important and useful of the test
functions.
SAMPLE GOALS:
Goal setting is a popular motivational technique. It's important to set goals
and reward yourself when initiating a new exercise program because
you're attempting to break current patterns and form a new habit. Whether
you use this technique or another, make fitness a priority in your life. You
can achieve the ultimate reward to yourself: you can establish the
exercise habit!
Some sample goals may be:
To strengthen my heart by exercising 30 minutes three days a week.
(Goal Measurement: Exercise Time 90 minutes a week.)
To improve my bodies ability to utilize and burn fat at a higher rate
by exercising at a low intensity for 45 minutes per session, 5 days
per week.
(Goal Measurement: Exercise Time = 225 per week).
To decrease work other daily stress by exercising for 20 minutes a
day on work days.
(Goal Mesurement: Exercise Time = 100 minutes per week).
KEEPING AN EXERCISE Diary
Feel free to photocopy the following weekly and annual log sheet.
By doing so you can pridefully check and return to look at the progress
you have made.
30
DIARY
Week #
Date:___________________
Number hours of sleep:__________________
Weekly Goals:_______________
Sheduled work out time:_______________
Reward:_______________
Level of intensity by % of your predicted maximal heart rate:
__________________
Day
Date
Workload Level
Exercise Time
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Totals
Rating of your percieved exertion (R.P.E., Borg Scale)
6
13 Some What Hard
7 Very, Very Light
14
8
15 Hard
9 Very Light
16
10
17 Very Hard
11 Fairly Light
18
12
19 Very, Very Hard
Photocopy and use on a weekly basis.
31
Distance
HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE)
11 = 66
19 = 114
27 = 162
12 = 72
20 = 120
28 = 168
13 = 78
21 = 126
29 = 174
14 = 84
22 = 132
30 = 180
15 = 90
23 = 139
31 = 186
16 = 96
24 = 144
32 = 192
17 = 102
25 = 150
33 = 198
18 = 108
26 = 156
34 = 204
32
Endurance-Warranty Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130
Phone: 1-800-556-3113
Fax: 1-708-427-3598
service@endurancecardio.com
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