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Take a six - second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your six - second heartbeat count is 14, your heart rate is 140 beats per minute. (A six - second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your he art rate is at the proper level . “ W ARM - U P AND C OOL - D OWN ” Warm - up The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength - training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place. Stretching: Stretching while your muscles are warm after a proper warm - up and again after your strength or aerobic training session is very important. Muscles stretch more easily at t hese times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce. Suggested Stretching Exercises Lower Body Stretch Place feet shoulder - width apart and lean forward . Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessen, try a lower position gradually. h Floor Stretch While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg. Bent T orso Pulls While sitting on the floor, have legs apart one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side. Bent O ver Leg Stretch Stand with feet shoulder - width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hand down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upp er body to the left leg. Do this stretch several times slowly. Remember always to check with your physician before starting any exercise program. Cool - Down The purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool - down lowers your heart rate and allows blood to return to the heart. Your cool - down should include the stretches listed above and should be completed after each strength - training session. “ P RODUCT P ARTS D RAWING ” “ P ART L IST ” NO. Item Name Q'ty CE-8.0-1 Main Frame 1 CE-8.0-2 Front Stabilizer 1 CE-8.0-3 Rear Stabilizer 1 CE-8.0-4 Upright Post 1 CE-8.0-5 Stationary Handlebar 1 CE-8.0-6 Left Upper Handlebar 1 CE-8.0-7 Right Upper Handlebar 1 CE-8.0-8 Left Pivoting Arm 1 CE-8.0-9 Right Pivoting Arm 1 CE-8.0-10 Left Pedal Support Arm 1 CE-8.0-11 Right Pedal Support Arm 1 CE-8.0-12 Front Left-Side Cover 1 CE-8.0-13 Front Right-Side Cover 1 CE-8.0-14 Rear Left-Side Cover 1 CE-8.0-15 Rear Right-Side Cover 1 CE-8.0-16 Main Frame Base Cover 1 CE-8.0-17 Console 1 CE-8.0-18 Console Bracket 1 CE-8.0-19 Console Lower Case 1 CE-8.0-20 Battery Door 1 CE-8.0-21 Front Decorating Upright Cover 1 CE-8.0-22 Upright Sleeve 1 CE-8.0-23 Accessory Tray 1 CE-8.0-24 Pulse Sensor Top Housing 2 CE-8.0-25 Pulse Sensor Bottom Housing 2 CE-8.0-26 Pulse Sensor Plate Assembly 4 CE-8.0-27 Foam Grip Assembly (40mm) 2 CE-8.0-28 Stationary Handlebar Plug (.31.8mm) 2 CE-8.0-29 Foam Grip Assembly (225mm) 2 CE-8.0-30 Inner Rotator Cuff-Pivoting Arm 2 CE-8.0-31 Front Rotator Cuff-Pivoting Arm 2 CE-8.0-32 Back Rotator Cuff-Pivoting Arm 2 CE-8.0-33 Pedal Upper Case 2 CE-8.0-34 Non-Slip Pad 2 CE-8.0-35 Transportation Wheel 2 NO. Item Name Q'ty CE-8.0-36 End Cap (50x100mm) 4 CE-8.0-37 Pulley (120mm) 1 CE-8.0-38 Pulley (235mm) 1 CE-8.0-39 Magnet 1 CE-8.0-40 Belt (1059mm J6) 1 CE-8.0-41 Belt (960mm J8) 1 CE-8.0-42 Square Plug 1 CE-8.0-43 Console Fixed Bracket 1 CE-8.0-44 Front Aluminum Upright Cover 1 CE-8.0-45 Back Aluminum Upright Cover 1 CE-8.0-46 Upper Pivot Shaft Spacer 2 CE-8.0-47 Pedal Arm Spacer 2 CE-8.0-48 Linkage Spacer 4 CE-8.0-49 Left Crank 1 CE-8.0-50 Right Crank 1 CE-8.0-51 Crank Axle 1 CE-8.0-52 Mounting Plate 2 CE-8.0-53 Magnetic System 1 CE-8.0-54 Motor 1 CE-8.0-55 Cable 1 CE-8.0-56 Drive Shaft 1 CE-8.0-57 Bearing Stand 1 CE-8.0-58 Leveler 5 CE-8.0-59 Pedal Support Arm Connector 2 CE-8.0-60 Bearing (6004) 12 CE-8.0-61 Bearing (6905) 4 CE-8.0-62 Eye Bolt 2 CE-8.0-63 Tension Bracket 2 CE-8.0-64 C Ring 3 CE-8.0-65 Square Key 1 CE-8.0-66 Lock Washer (M8) 25 CE-8.0-67 Washer (8x26x2.0t) 2 CE-8.0-68 Washer (8x23x2.0t) 1 CE-8.0-69 Washer (8x30x2.0t) 2 CE-8.0-70 Washer (8.38.2.0t) 4 P ART L IST ” NO. Item Name Q'ty CE-8.0-71 Washer (10.23.2.0t) 2 CE-8.0...