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PR OG R AM : R E V E RS E TRAIN
Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging workout
(RESISTANCE levels). Time-based goal with 6 difficulty levels to choose from.
SECONDS
60
60
60
60
30
WARM-UP
F
Level
1
2
3
4
5
1
1
1
1
2
3
2
1
1
1
2
4
3
1
1
1
2
5
4
1
1
1
3
6
5
1
2
3
3
7
6
1
2
3
4
8
Warm up and cool-down last 4:00 minutes each
P RO GR AM : RA N DO M
Provides even more workout variety by mixing up your resistance intervals (RESISTANCE levels). Time-based
goal with 7 difficulty levels to choose from.
WARM-UP
SECONDS
60
60
60
60
60
LEVEL
1
2
3
4
5
1
1
1
2
2
1
2
1
2
2
3
1
3
2
2
3
3
2
4
2
3
3
4
2
5
3
4
4
4
2
6
3
5
4
5
3
7
4
5
5
5
4
Warm up and cool-down last 4:00 minutes each
SE L EC T IN G C UST O M P RO G RA MS
1)
To select CUSTOM PROGRAM press up/down arrow keys and press ENTER.
2)
Set TIME using the up/down arrow keys and press ENTER.
• IF THE PROGRAM IS PREVIOUSLY STORED – After you set the time and press START, the previously
stored program will begin.
3)
Set weight using the up/down arrow keys and press ENTER. Default weight begins and 150 lbs.
)
Set the RESISTANCE PROFILES using the up/down arrow keys and press ENTER after each RESISTANCE
PROFILE is set to the desired level (repeat until all 15 segments are chosen).
*NOTE: if STOP is pressed it will take you back to previous segment.
5)
Press START or ENTER to begin the program.
*NOTE: To reset the memory press and hold the ENTER button for 5 seconds.
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60
90
60
90
45
60
45
90
90
30
30
60
R
F
R
F
R
F
R
F
R
F
R
6
7
8
9
10
11
12
13
14
15
16
17
2
3
1
2
3
1
2
3
1
2
3
2
3
4
2
3
4
2
3
4
2
3
4
2
4
5
3
4
5
3
4
5
3
4
5
2
5
6
4
5
6
4
5
6
4
5
6
3
6
7
5
6
7
5
6
7
5
6
7
3
7
8
6
7
8
6
7
8
6
7
8
4
PROGRAM SEGMENTS
COOL-DOWN
60
60
60
60
60
60
60
60
60
60
60
60
6
7
8
9
10
11
12
13
14
15
16
17
3
5
2
4
5
2
3
5
1
1
1
1
3
6
2
4
6
2
3
6
1
2
1
1
4
6
3
5
6
3
4
6
2
2
1
1
4
7
3
5
7
3
4
7
2
3
1
1
4
7
3
5
7
3
4
7
2
3
3
2
5
8
4
6
8
4
5
8
3
4
3
2
6
8
4
7
8
4
6
8
4
4
3
2
CON DIT ION ING GU IDEL INES
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
60
60
60
COOL-DOWN
HOW OFTEN? (Frequency of Workouts)
18
19
20
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
1
1
1
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
1
1
1
1
1
1
more frequent exercise. Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
1
1
1
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
3
2
1
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
3
2
1
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
time when you won't be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
60
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
18
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
1
1
1
HOW HARD? (Intensity of Workouts)
1
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout,
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1
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
1
term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate
using the grip pulse handlebars and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!).
PERCEIVED ExERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down.
Always be aware of these warning signs of overexertion.
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3/29/07 1:07:42 PM
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