Manual Pro-form 740EKG - PFEVEX2915.0 (page 4 of 8) (English)

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134

ASSEMBLY

Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing

aterials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable spanner and Phillips screw-

driver .

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each

drawing is the key number of the part, from the PART LIST on page 14. The number following the key number is

the quantity needed for assembly.

Note: Some small parts may have been preassembled. If a part is not in

the parts bag, check to see if it has been preassembled.

M8 Nylon

Locknut (10)–6

M8 Split Washer

(41)–10

M10 Nylon

Locknut (33)–4

M4 x 16mm

Screw (49)–4

M8 x 25mm Button

Screw (45)–6

M10 x 75mm Carriage Bolt (30)–4

M6 x 8mm Screw

(28)–2

1. Identify the Front Stabiliser (2). See the inset drawing.

Attach a Wheel (14) to one end of the Front Stabiliser

with an M8 Nylon Locknut (10). Make sure that the

Wheel is turned as shown and that it turns freely.

Next, align the four plastic posts on a Wheel Cover

(23) with the plastic posts on the Wheel, and press the

Wheel Cover onto the Wheel. Assemble the other

Wheel (not shown) in the same way

Whilst another person lifts the front of the Frame (1),

attach the Front Stabiliser (2) to the Frame with two

M10 x 75mm Carriage Bolts (30) and two M10 Nylon

Locknuts (33) as shown.

2. Whilst another person lifts the rear of the Frame (1),

attach the Rear Stabiliser (6) with two M10 x 75mm

Carriage Bolts (30) and two M10 Nylon Locknuts (33).

CONDITIONING GUIDELINES

The following guidelines will help you to plan your

exercise program. Remember that proper nutrition

and adequate rest are essential for successful results.

EXERCISE INTENSITY

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 recom-

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your “training zone.”

The lowest number is the recommended heart rate for

fat burning; the middle number is the recommended

heart rate for maximum fat burning; the highest num-

ber is the recommended heart rate for aerobic exer-

cise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible

carbohydrate

calories for ener-

gy. Only after the first few minutes of exercise does

your body begin to use stored

fat

calories for energy.

f your goal is to burn fat, adjust the intensity of your

exercise until your heart rate is near the lowest num-

ber in your training zone as you exercise. For maxi-

mum 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 sys-

tem, your exercise must be “aerobic.” Aerobic exer-

cise 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 highest number in your

training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise pro-

gram, do not keep your heart rate in your training

zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs each week, with at least one day of rest between

workouts. After a few months of regular exercise, you

may complete up to five workouts each week, if

desired. Remember, the key to success is make exer-

cise a regular and enjoyable part of your everyday life.

WARNING: Before beginning

this or any exercise program, consult your

physician. This is especially important for

persons over the age of 35 or persons with

pre-existing health problems.

The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is

intended only as an exercise aid in determin

ing heart rate trends in general.

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