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manual abstract
Slide the Plastic Bellow and Washers (51) provided. Then insert the Seat Post Seat Adjustment Knob ( 3 50 51 49 51 50 52 70 49 4 47 8 9 5. Connect the Extension (54) in the Upright the Sensor Wire (45) in the Main Frame Cable (59) from the Main Post (56). Connect the Upright (1) using Hex Bolts (55) and Arc (19). 5 55 19 54 45 59 19 55 56 6. Pull the Tension Cable (59) connect to the Resistance Step 1: Put the Tension Controller cable end hook. Step 2: Pull the Tension Controller cable into the gap the bracket. Insert the Tension Controller (58) into the Upright Post (56) and connect with the attached (57). 57 56 54 59 58 6 58 59 59 58 .. 10 11 7. Connect the computer 8. Connect the Handlebar (54) to the Computer (61). Hex Bolts (55) and Arc (19) . Upright Post (56) with the cover on the back of the computer 7 60 56 2 AA Batteries battery cover 61 54 56 62 55 19 8 12 13 CM520 Exercise Bike Parts List NO. PART 1 MAIN FRAME 2 BEARING HOUSING 3 BALL BEARINGS 4 INSIDE BEARING COLLAR WASHER 6 HEX NUT 7 OUTSIDE BEARING COLLAR 8 WASHER 9 CRANK MAGNET 11 BELT 12 PULLEY 13 RIGHT PEDAL 14 LEFT PEDAL REAR STABILIZER 16 HEIGHT REGULATOR 17 CARRIAGE BOLT M8*70 18 NUT M8 19 ARC WASHERS END CAP 21 FRONT STABILIZER 22 NUT 3/8" 23 WASHER 24 BC NUT 3/8" SPACER 26 BEARINGS 27 FLY WHEEL 28 AXLE 29 GREASED BEARING WASHER 31 NYLOCK NUT M8 32 GHEX BOLTM8*60 33 MAGNETIC PLATE 34 MAGNETIC SPRING IDLER SPRING 14 QTY 1 2 2 1 1 2 1 1 1 1 1 1 1 1 1 2 4 4 10 2 1 1 1 1 1 3 1 1 1 5 2 2 1 1 1 NO. PART QTY 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 15 HEX BOLT 3/8"*26 2 WASHER 1 IDLER ARM 1 NYLOCK NUT 3/8" 1 IDLER WHEEL SPACER 1 IDLER WHEEL 1 TENSION SPRING 1 WASHER 1 NYLOCK NUT M10 1 SENSOR WIRE 1 SCREW M3*10 1 SEAT ADJUSTMENT KNOB 1 PORT SUPPORT BUSHING 1 SEAT POST 1 NYLOCK NUT M8 3 WASHER 3 SEAT 1 NUT M8 1 EXTENSION WIRE 1 SCREW M8X15 6 UPRIGHT POST 1 SCREW M5* 1 RESISTANCE KNOB 1 TENSION CABLE 1 SCREWM5*10 2 COMPUTER 1 HANDLEBAR 1 FOAM GRIP 2 HANDLEBAR CAP 2 CRANK CAP 2 SCREW 4 ROUND HEAD SCREW 3 LEFT COVER 1 RIGHT COVER 1 PLASTIC BELLOWS 1 Console Functions Monitoring Heart Rate Please see insert for Troubleshooting: Should at any point your computer display numbers, it may require you to remove 15 second, then replace them. Batteries: On the rear side of the computer you will find a door the batteries. Use 2 (1.5 volt AA/Mignon -- Included beware of the correct polling of positive and negative. Removing the batteries sets all values to 0. Old Batteries: Used batteries do not belong in the trash. Please dispose of your batteries in a responsible manner, as a consumer you are legally responsible for seeking out your neighborhood collection/disposal location. Often you will find them where batteries are sold. Remember to make sure that they are empty and that there is no risk of short circuit. 16 To obtain the greatest cardiovascular workout, it is important heart rate zone. The American Heart target as 60%-75% percent of your Your maximum heart rate may be roughly subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety on page 18. Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness. During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone- 60%, then gradually progressing up to 75%. According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning. 17 Target Heart Rate Zone Check your pulse recovery five minutes after you higher than normal the morning after been too strenuous for your the intensity next time. (MHR) = Maximum Heart Rate (THR) = Target Heart Rate 220 - age = maximum heart rate (MHR) . MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate. For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (low end or 60% of MHR) 190 x .75 = 142 (high end or 75% of MHR) 100% 85% 75% 60% Serious athletic training range Cardiovascular conditioning range Fat burning range 20 25 30 35 40 45 50 55 60 65 AGE 200 195 190 185 180 175 170 165 160 155 170...