Reebok Cyc31 Uk Manual - Page 12

MAINTENANCE AND TROUBLE-SHOOTING Inspect and tighten all parts of the exercise cycle regularly. The exercise cycle can be cleaned with a soft, damp cloth. To prevent damage to the console, keep liquids away from the console and keep the console out of direct sunlight. BATTERY REPLACEMENT If the console does not function properly, the batteries should be replaced. To replace the batteries, refer to assembly step 5 on page 7. HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle does not sit flat on the floor, turn one or both of the levelling pads until the exercise cycle is level. Levelling Pads EXERCISE GUIDELINES EXERCISE INTENSITY WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting health problems. To find the proper heart rate for you, first round your age to the nearest ten years and find your age at the bottom of the chart. Next, find the three numbers above your age. The three numbers are your "training zone." The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise. WARNING: The pulse monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse monitor is intended only as an exercise aid in determining heart rate trends in general. Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise. Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the smallest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the largest number in your training zone. 12