Diamondback 500Ef Руководство пользователя - Страница 5

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Workout Guidelines (Continued)
•
An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in
nature.
•
Duration: 20 to 60 minutes of continuous aerobic activity, including a warm-up and cool-down period
for each exercise session.
•
Frequency: 3 to 5 times per week.
•
Intensity: 60% to 85% of maximum heart rate.
•
In addition to aerobic exercise, it is recommended that you add strength training of moderate inten-
sity twice per week to your program.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/
her physician before beginning any type of exercise program. People who have diabetes or high blood
pressure, a family history of heart disease, high cholesterol or have lead a sedentary lifestyle should pro-
tect themselves with a medical check-up and a stress test, preferably administered during exercise by a
health care professional.
1.
Always stretch before your workout to loosen muscles, and afterwards to Cool Down.
2.
The fi rst few minutes of your workout should be devoted to warming up muscles before a vigorous
workout, and building your heart rate slowly.
3.
After your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
500Ef OM.r1.indd 10-11
500Ef OM.r1.indd 10-11
10

Operation Tips

Pulse Hand Grips (Standard)

The 500Ef unit is able to monitors heart rate and comes standard with stainless steel pulse hand grips.
To activate, gently grasp both hand grips to obtain a heart rate reading.
If you are not getting a consistent reading while using the hand pulse option, we recommend the follow-
ing suggestions:
•
Make sure that the palms of the hands are touching the contact area of each hand pulse grip.
•
Maintain an even pressure on the grips.
•
Do not hold the hand pulse grips too tightly.
•
Moisten your hands to get a better contact
Pause & Resume Programs
•
To PAUSE the program – simply stop pedaling, as soon as the console doesn't detect an RPM the
time will stop counting and all data will stop accumulating
•
To RESUME the program – simply start pedaling, as soon as the console detects an RPM the time will
continue counting and all data will continue accumulating

Adjustments

•
The resistance level can be adjusted from level 1 to 8 at any time during your workout. To adjust the
resistance level, turn the Adjustment Knob so that the indicator arrow is aligned with the desired
level. The change in resistance will be effective immediately.
•
Turning the MODE wheel while in a program will cause no action.

Calendar and Clock Setup

When you fi rst install the AA batteries in the console it will automatically go into the calendar and clock
setup mode.
1.
Turn the
MODE wheel to adjust the year to the correct year.
2.
Once the correct year is on the calorie display press the
3.
The console will automatically move to the Distance display and the number to the left of the display
will start blinking; this number is the month. Repeat steps 1 and 2 to input the correct month and day.
4.
After the correct day is entered, it will move into the clock setting. The clock is a 24 hour clock. Re-
peat steps 1 and 2 to adjust the hour and the minutes.
5.
After the Calendar and Clock are set up the console will enter program setup mode and the calendar
and clock setup will be completed.
MODE wheel to confi rm
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6/11/2008 9:23:44 AM
6/11/2008 9:23:44 AM