ProForm C70 Owners Manual - Page 6

SEAT

HEIGHT

ADJUSTMENT

Proper

seat

height

is

important

for

efficient

exercise.

To

determine

the

correct

height

sit

on

the

seat

with

your

feet

on

the

pedals

and

turn

the

pedals

slowly.

When

your

legs

are

at

their

fullest

extension

there

should

be

a

slight

bend

in

the

knee.

To

adjust

the

seat

height,

pull

back

on

the

seat

adjustment

knob,

slide

the

seat

post

in

or

out,

and

return

the

knob

to

the

locked

position.

The

seat

adjustment

knob

has

a

pin

which

fits

into

holes

in

the

seat

post.

Be

sure

that

the

pin

is

securely

engaged

in

one

of

the

holes.

PEDALING

RESISTANCE

As

you

exercise,

the

amount

of

pedaling

resistance

can

be

increased

or

decreased

using

the

con-

trol

mounted

below

the

electronic

console.

Turn

the

control

knob

clockwise

to

increase

the

resistance,

or

counterclockwise

to

decrease

the

resistance.

There

are

five

resistance

settings.

If

the

range

of

resistance

is

too

high

or

low,

it

can

be

adjusted

with

the

tension

buckle

located

on

the

underside

of

the

bike

frame.

Turn

the

resistance

control

to setting

1,

tip

the

bike

forward,

and

open

the

tension

buckle.

To

raise

the

range

of

resistance,

pull

the

tension

belt tighter

and

close

the

buckle.

To

lower

the

range

of

resistance,

loosen

the

belt

and

close

the

buckle.

CONDITIONING

GUIDELINES

The

following

guidelines

will

help

you

to

plan

and

regulate

your

personal

fitness

program.

Remember

that

adequate

rest

and

good

nutrition

are

also

essential

to

the

success

of

any

fitness

program.

For

more

complete

and

detailed

information

consult

your

physician

or

obtain

a

book

at

your

library.

EXERCISE

INTENSITY

To

maximize

health

benefits

from

exercising,

your

level

of

exertion

must

exceed

mild

demands

while

falling

short

of

breathlessness

and

fatigue.

The

proper

level

of

exertion

can

be

determined

using

the

heart

rate

as

a

guide.

For

effective

aerobic

exercise

the

heart

rate

must

be

maintained

at

a

level

between

70%

and

85%

of

your

maximum

heart

rate.

This

is

your

"Training

Zone."

You

can

determine

your

Training

Zone

by

consulting

the

table

below.

Training

Zones

are

given

for

both

conditioned

and

unconditioned

persons.

Use

the

column

that

is

appropriate

for

you.

6

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

AGE

UNCONDITIONED

TRAINING

ZONE

(BEATS/MIN)

CONDITIONED

TRAINING

ZONE

(BEATS/MIN)

55

127-155

122-149

60

126-153

121-147

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

ProForm C70 Owners Manual - Page 6

Conditioning, Guidelines

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