ProForm C70 Owners Manual - Page 7

Maintenance, Storage

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To determine whether your heart rate is in your Training Zone, you must first exercise continuously for four minutes. After four minutes, pause briefly and take your pulse. The easiest way to measure your heart rate is to place two fingers on your wrist where you feel a pulse. Carefully take a six-second heart beat count. Adding a 0 to the number will give you your heart beats per minute. (A six-second count is used because the heart rate will drop rapidly after you stop exercising.) Compare your heart rate to your Training Zone. If your heart rate is below your Training Zone increase your level of exertion. If your heart rate is above your Training Zone decrease your level of exertion. During the first few weeks of your exercise program you should keep your heart rate near the low end of your Training Zone. Over the course of a few months, gradually increase your heart rate until you reach the high end of your Training Zone. EXERCISE PATTERN Each workout should consist of a basic 5-step pattern. 1. At rest 2. Warm-up 3. Training Zone exercise 4. Cool-down 5. At rest Warming up is an important part of your workout and should not be taken lightly. Warming up prepares the body for more strenuous exercise by increasing the circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done by stretching and light calisthenics for 5-10 minutes prior to exercising. Begin exercising at a light pace for a few minutes. Then increase the intensity to raise your heart rate to your Training Zone for a period of 20-30 minutes. Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of light exercise or stretching will allow the body to cool down. EXERCISE FREQUENCY To maintain or improve your condition you must work out 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise the number of workouts can be increased to 4-5 times per week. The key to a successful program is REGULAR EXERCISE. MAINTENANCE AND STORAGE This exercise bike is designed to be virtually maintenance free. Periodically check all parts to be sure that they are tightened securely. A few drops of light multi-purpose oil should be applied to the chain every three months to ensure smooth operation of the bike. The oil can be applied by tipping the bike forward and reaching through the bottom of the cover. Outside surfaces of the bike can be cleaned with a soft cloth and non-abrasive detergent. Do not use solvents. Store the bike in a cool, dry place, away from direct sunlight. Remove the batteries from the elec- tronic console when storing the bike for extended periods of time. 7

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To
determine
whether
your
heart
rate
is
in
your
Training
Zone,
you
must
first
exercise
continuously
for
four
minutes.
After
four
minutes,
pause
briefly
and
take
your
pulse.
The
easiest
way
to
measure
your
heart
rate
is
to
place
two
fingers
on
your
wrist
where
you
feel
a
pulse.
Carefully
take
a
six
-second
heart
beat
count.
Adding
a
0
to
the
number
will
give
you
your
heart
beats
per
minute.
(A
six
-second
count
is
used
because
the
heart
rate
will
drop
rapidly
after
you
stop
exercising.)
Compare
your
heart
rate
to
your
Training
Zone.
If
your
heart
rate
is
below
your
Train-
ing
Zone
increase
your
level
of
exertion.
If
your
heart
rate
is
above
your
Training
Zone
decrease
your
level
of
exertion.
During
the
first
few
weeks
of
your
exercise
program
you
should
keep
your
heart
rate
near
the
low
end
of
your
Training
Zone.
Over
the
course
of
a
few
months,
gradually
increase
your
heart
rate
until
you
reach
the
high
end
of
your
Training
Zone.
EXERCISE
PATTERN
Each
workout
should
consist
of
a
basic
5
-step
pattern.
1.
At
rest
2.
Warm-up
3.
Training
Zone
exercise
4.
Cool
-down
5.
At
rest
Warming
up
is
an
important
part
of
your
workout
and
should
not
be
taken
lightly.
Warming
up
prepares
the
body
for
more
strenuous
exercise
by
increasing
the
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
the
body
temperature.
This
can
be
done
by
stretching
and
light
calisthenics
for
5-10
minutes
prior
to
exercising.
Begin
exercising
at
a
light
pace
for
a
few
minutes.
Then
increase
the
intensity
to
raise
your
heart
rate
to
your
Training
Zone
for
a
period
of
20-30
minutes.
Cooling
down
after
vigorous
exercise
is
important
in
aiding
circulation
and
preventing
soreness.
5-10
minutes
of
light
exercise
or
stretching
will
allow
the
body
to
cool
down.
EXERCISE
FREQUENCY
To
maintain
or
improve
your
condition
you
must
work
out
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise
the
number
of
workouts
can
be
increased
to
4-5
times
per
week.
The
key
to
a
successful
program
is
REGULAR
EXERCISE.
MAINTENANCE
AND
STORAGE
This
exercise
bike
is
designed
to
be
virtually
maintenance
free.
Periodically
check
all
parts
to
be
sure
that
they
are
tightened
securely.
A
few
drops
of
light
multi
-purpose
oil
should
be
applied
to
the
chain
every
three
months
to
ensure
smooth
operation
of
the
bike.
The
oil
can
be
applied
by
tipping
the
bike
forward
and
reaching
through
the
bottom
of
the
cover.
Outside
surfaces
of
the
bike
can
be
cleaned
with
a
soft
cloth
and
non-abrasive
detergent.
Do
not
use
solvents.
Store
the
bike
in
a
cool,
dry
place,
away
from
direct
sunlight.
Remove
the
batteries
from
the
elec-
tronic
console
when
storing
the
bike
for
extended
periods
of
time.
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