Advantage 16116488-1 User manual
UPRIGHT CYCLE
RETAIN FOR FUTURE REFERENCE
DYACO CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2G 0B3
OWNER’S
MANUAL
Model No.
16116488-1
UPRIGHT CYCLE
Assembly
Operation
Exercise
Parts
Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operating
unit.
Customer Service 1-888-707-1880 1 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
Manufacture’s One-Year Limited Warranty
Your ADVANTAGE FITNESS Upright cycle is warranted for one year from the date of purchase
against defects in material when used for the purpose intended, under normal conditions and
provided it receives proper care. Any part found defective or missing will be sent at no cost when
returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other income
producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and
alterations.
This warranty provided herein is lieu of all other express warranties, any implied warranties,
including any implied warranties of merchantability of fitness for particular purpose, are limited in
duration to the first 12 months from date of purchase. All other obligations or liabilities, including
liability for consequential damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the cycle shown in figure can be ordered from Dyaco Canada Inc. 6050 DON
MURIE STREET, NIAGARA FALLS, ONTARIO L2G 0B3. When ordering parts, the parts will be
sent and billed at the current prices. Prices may be subject to change without notice. Check or
money order must accompany all orders. Standard hardware items are available at your local
hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call our
Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax 1-905-353-8968 or
email customerservice@dyaco.ca. Office hours are from 8:30 AM to 5:00 PM Monday to Friday
Eastern Standard Time. Visit us at www.dyaco.ca.
Always include the following information when ordering parts
Model number
Name of each part
Part number of each part
TABLE OF CONTENTS
WARRANTY
1
USER DIRECTION
9-10
SAFETY PRECAUTIONS
2
EXPLODED DIAGRAM
11
PRE-ASSEMBLY CHECK LIST
3
PARTS LIST
12-13
HARDWARE PACKING LIST
4
TROUBLE SHOOTING
14
ASSEMBLY INSTRUCTION
5-7
TRAINNING GUIDELINES
15-17
COMPUTER INSTRUCTION
8
EXERCISE ROUTINE
18-19
Customer Service 1-888-707-1880 2 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of
each product we produce, occasional errors and /or omissions do occur. In any event should you
find this product to have either a defective or a missing part please contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will
not be applicable to products being subjected to professional use or products being used in a gym
center.
This exercise equipment was designed and built for optimum safety. However, certain precautions
apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual
before assembly and operation of this machine. Also, please note the following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all warnings posted on the exercise cycle and
follow it carefully before using your cycle.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using
this equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
3. Review all warnings labels that affixed to the cycle. Inspect your exercise equipment prior to
exercising to ensure that all nuts and bolts are fully tightened before each use. Functional and
visual inspection of the equipment shall be made after assembling your cycle
4. The cycle must be regularly checked for signs of wear and damage. Any part found defective must
be replaced with a new part from the manufacturer.
5. Set up and operate the exercise bicycle on a solid level surface. It is recommended to use an
equipment mat to prevent the unit from moving while it is being used, which could possibly scratch
or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment while in
use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This
allows your heart rate to gradually increase and decrease and will help prevent you from straining
muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction
with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing that
could become entangled with the moving parts of your cycle.
12. Care should be taken in the mounting or dismounting of the exercise cycle. Always hold the
handlebars when mounting, dismounting or using the cycle. When you stop exercising, allow
pedals to slowly come to a complete stop before dismounting.
13. Care must be taken when lifting or moving the equipment, so as not to injure your back. Always
use proper lifting techniques.
14. User weight should not exceed 250 lbs.
15. Tie all long hair back.
16. Remove all personal jewellery before exercising.
17. After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
18. Injuries may result from incorrect or excessive training and using the equipment otherwise than as
directed or recommended by your doctor
WARNING:
BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN. THIS IS
ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH PRE-
EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS
EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR PEROSNAL INJURY OR PROPERTY DAMAGE
SUSTAINS BY OR THROUGH THE USE OF THIS PRODUCT.
Customer Service 1-888-707-1880 3 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
PRE-ASSEMBLY CHECK LIST
PART
DESCRIPTION
Q’TY
1
Main frame
1
15/17
Front stabilizer w/2 end caps
1
35/36
Rear stabilizer w/2 adjust end caps
1
3
Upright
1
4
Handlebar
1
12
Seat
1
2
Seat post
1
5
Computer
1
53
Bellow
1
Instruction Manual
1
Inner box
1
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HARDWARE PACKING LIST
NO
Description
Qty
Drawings
19
Cap nut M8
4
20
Spring washer
8
18
Curve washer
8
16
Carriage bolt M8X65mm
4
30
Seat post adjust knob
1
21
Allen head bolt M8X15mm
4
29L/R
Foot pedal (Left/Right)
1P
52L/R
Foot pedal straps ( Left/Left)
1P
9
Screw M6X8mm
2
10
Allen head bolt M8X30mm
1
54
Allen wrench
1
55
Universal wrench
1
ALL ASSEMBLED PARTS CHECK LIST
2
14
13
36
15 17
17
36
3
35
53
52R
29R
54
55
52L
29L
Customer Service 1-888-707-1880 5 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please
read this manual carefully. For the sake of familiarizing yourself with the parts identified in the
instruction, first study the overview drawing. Set all parts in a clear area on the floor and remove
the packing material. Refer to the parts list for help to identify the parts. It will take two people to
assemble your unit.
Should you have any questions regarding your cycle, please contact our customer
service department at 1-888-707-1880.
STEP 1
1. Attach the front stabilizer (15) with end caps (17) to the front of main frame (1). Secure using two
carriage bolts M8×60 (16), two spring washers (18), two curved washers (20) and two cap nuts (19).
2. Attach the rear stabilizer (35) with leveling end caps (36) to the main frame (1). Secure using two
carriage bolts M8×60 (16), two spring washers (18), two curved washers (20) and two cap nuts (19).
NOTE: Make sure you fasten the bolts securely to avoid shaking and discomfort when
cycling. If the unit is wobbly, turn the leveling end caps on the rear stabilizer to adjust the unit
STEP 2
1. Remove three of nylon nuts (14) and washers (13) from the seat (12).
2. Attach the seat (12) to the top of seat post (2). Secure using three washers (13) and three nylon nuts
(14).
3. Slide the bellow (53) onto the seat post (2).Insert the seat post (2) into the main frame (1). Secure
using the seat post adjustment knob (30).
NOTE: You will find the seat post has 7 holes. Adjust the seat post to your desired height.
2
14
13
Customer Service 1-888-707-1880 6 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
STEP 3
1. Turn the tension control (11) to the highest position. Connect the tension control w/cable (11) to the
tension control cable (22). Put the head of tension cable (11) to the clip of bottom section tension
cable (22). Pull the inner wire and move the bottom steel end of tension cable (11) to outer of C
bracket of the tension control wire (21). Put the front steel end of tension cable (11) into the hole of
C bracket of tension cable (22. (See figure A1-A4)
2. Connect the sensor wire (25) to the extension sensor wire (23).
3. Insert the handlebar post (3) into the main frame (1). Secure using three curve washers (18), three
spring washers (20) and three allen head bolts (21).
STEP 4
1. Attach the handlebar (4) to upright (3). Secure with two cross head bolts (9) and one allen head bolt
(10).
Note: both computer brackets must be aligned to secure the handlebar onto the upright.
Customer Service 1-888-707-1880 7 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
STEP 5
1. Remove the four flat cross head screws (8) from the back of the computer (5).
2. Connect the extension sensor wire (23) to the wire at the back of the computer (5)
3. Attach computer (5) to the computer bracket of the upright (3) and secure with 4 flat cross head
screws (8).
Note: Insert the wire into the opening of the upright to ensure that you do not pinch the
wires when you attach the computer.
STEP 6
1. Attach the right pedal strap (52R) to the right pedal (29R). Note: The end with the adjustable holes
must be set outwards. Repeat for the left pedal strap (52L)
2. Attach the right pedal (52R) to the right crank arm (34). Repeat for the left pedal (52L
NOTE: The pedals R & L. The right pedal should be threaded on clockwise and the left pedal should
be threaded counter-clockwise.
You have completed the assembly of your cycle.
Please inspect your cycle to ensure that all nuts and bolts have been
tightened before you start to use your cycle.
Customer Service 1-888-707-1880 8 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
COMPUTER INSTRUCTION
FUNCTION BUTTON
MODE: Press to select functions between: scan, time, speed, distance, calories and pulse.
Press and hold for 3 seconds to rest all values to zero.
FUNCTION:
Scan: Displays each function in sequence every 4 seconds. The display loop is time,
speed, distance, calories and pulse.
Time: Displays your elapsed workout time up to 99:59
Speed: Displays the current speed up to 99.9 km.
Distance: Displays the cumulative distance traveled during your workout up to 99.9KM
Calorie: Displays the cumulative calories burned at any given time during your workout up
to 999 kcal.
Note: This is a rough guide used for comparison of different exercise sessions,
which cannot be used for medical purposes.
Finger pulse: The monitor will display the user’s current heart rate in beats per minute during the
workout while in heart rate mode.
Using your finger or thumb press the sensor found below the heart logo at the
bottom of the computer.
NOTE
1. Monitor requires two “AA” batteries
2. The monitor will turn on automatically by pressing any key or when you start pedaling.
3. The monitor will turn off automatically if no signal is detected for four minutes.
4. If monitor is illegible or partial segments appear, remove batteries and wait 15 seconds to re-install.
5. Rechargeable batteries are not recommended.
Customer Service 1-888-707-1880 9 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
USER DIRECTION
BEFORE YOU BEGIN
Thank you for selecting the revolutionary Advantage Fitness exercise bike. Cycling is an effective
exercise for increasing cardiovascular fitness, building endurance, and toning the body. The exercise
bike provides an impressive selection of features designed to make your workouts at home more
effective and enjoyable.
For your benefit, read this manual carefully before you use the exercise bike. If you have
questions after reading this manual, please see the front cover of this manual. To help us assist you,
note the product model number and serial number before contacting us. The model number and the
location of the serial number decal are shown on the front cover of this manual. Before reading further,
please familiarize yourself with the parts that are labeled in the drawing below
HANDLEBAR
MONITOR
TENSION KNOB
RIGHT PEDAL
SEAT ADJUSTMENT KNOB
LEFT PEDAL
END CAP
SEAT
ADJUSTABLE END CAP
Customer Service 1-888-707-1880 10 Dyaco Canada Inc. © 2013
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HOW TO USE THE EXERCISE BIKE
HOW TO ADJUST THE SEAT
The seat can be adjusted to a position most comfortable.
To adjust the height of the seat, remove the seat adjustment
Knob. Raise or lower the upright to your desired position and
secure using the seat adjustment knob.
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal straps, first pull the
ends of the straps off the tabs on the pedals.
Adjust the straps to the desired position, and
then press the ends of the straps onto the
tabs.
HOW TO MOVE THE EXERCISE BIKE
To move the exercise bike, grasp the rear
stabilizer and carefully lift it until the exercise bike
can be moved on the front wheels. Carefully move
the exercise bike to the desired location and then lower it.
HOW TO LEVEL THE EXERCISE BIKE
If the exercise bike rocks slightly on your floor during
use, turn one or both of the leveling knobs on the
rear stabilizer and adjust the leveling feet until the
rocking motion is eliminated.
HOW TO ADJUST THE TENSION
The pedaling resistance (tension) is controlled by
the resistant cable of TENSION CONTROL which
turns CLOCKWISE direction to increase pedaling
resistance and turns COUNTER- CLOCKWISE
direction to decrease pedaling resistance.
Note: You will still have tension at the lowest setting.
SEAT
ADJUSTABLE CAP
TAB
PEDAL STRAP
SEAT
ADJUSTMENT
KNOB
Customer Service 1-888-707-1880 11 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
DIAGRAM
Customer Service 1-888-707-1880 12 Dyaco Canada Inc. © 2013
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PARTS LIST
KEY NO.
PART NO.
DESCRIPTION
QTY
1
48801
Main Frame
1
2
48802
Seat post
2
3
48803
Upright
1
4
48804
Handlebar
1
5
48805
Computer
1
6
48806
Plug
1
7
48807
Foam grip
1
8
48808
Screw M5*15mm
1
9
48809
Screw M6*8mm
1
10
48810
Allen head bolt M8*30mm
1
11-1
48811-1
Tension control w/cable
2
12
48812
Seat
2
13
48813
Washer
1
14
48814
Nylon nut
1
15
48815
Front Stabilizer
1
16
48816
Carriage bolt M8*60mm
1
17
48817
End cap
2
18
48818
Curve washer
1
19
48819
Cap nut M8
1
20
48820
Spring washer
1
21
48821
Allen head bolt M8*15mm
1
22
48822
Tension control cable
2
23
48823
Extension sensor wire
1
24
48824
Machine screw M5*15mm
1
25
48825
Sensor w/wire
1
26
48826
Crank bearing assembly
1
27R
48827R
Chain guard right
1
27L
48827L
Chain guard left
1
28
48828
Screw
1
29R
48829R
Foot pedal right
1
29L
48829L
Foot pedal left
1
30
48830
Seat post adjusting knob
1
Customer Service 1-888-707-1880 13 Dyaco Canada Inc. © 2013
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KEY NO.
PART NO.
DESCRIPTION
QTY
31
48831
Magnet
2
32
48832
Belt pulley
2
33
48833
Drive belt
1
34
48834
Crank
1
35
48835
Rear stabilizer
1
36
48836
Adjusting end cap
1
37
48837
Allen head bolt M10*35mm
2
38
48838
Idler wheel bracket
1
39
48839
Sleeve
1
40
48840
Spring
1
41
48841
Idler wheel
1
42
48842
Nylon nut M10
2
43
48843
Nylon nut M8
1
44
48844
Washer
1
45
48845
Allen head bolt
1
46
48846
Nut 3/8”*7mm
1
47
48847
Nut 3/8”*4mm
1
48-1
48848-1
Mag. Flywheel w/pivot shaft
1
49
48849
Screw
1
50
48850
Seat post bushing
1
51
48851
Crank cover
2
52R
48852R
Foot pedal strap (Right)
1
52L
48852L
Foot pedal strap (Left)
1
53
48853
Bellow
1
54
48853
Allen wrench
1
55
48854
Universal wrench
1
Customer Service 1-888-707-1880 14 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
TROUBLE SHOOTING
Problem
Cause
Correction
Monitor does not display
Batteries not installed
Insert batteries
No speed or distance
displays on the monitor
Sending unit not connected
Securely plug sending unit into
extension wire and the back of
the computer
Sending unit not working properly
Replace sending unit
Computer not working properly
Replace computer
No tension
Motor cable or resistant cable not
connected
Securely connect the motor cable
into the extension motor cable
and the resistant cable
Magnetic wheel not working
properly
Replace magnetic wheel
Heart rate not displaying
Pulse wire not connected not
connected
Securely plug wires together
Finger pulse defective
Replace monitor
Computer not working properly
Replace computer
Grinding
Crank bearing defective
Replace crank bearings
Idle pulley defective
Replace idle pulley
Mag. flywheel defective
Replace mag. flywheel
Squealing
Poly V-belt slipping
Adjust poly v-belt
Maintenance
The safety of this produce can be maintained only if regular periodic checks are made. Most
checks can be performed once a week. However some checks should be made before each
workout, and are indicated as such below.
Checks
Be sure batteries are new and electronic connection are clean and tight.
Check that seat nuts are secure, check before each workout.
Check that pedals are tight, pedals can work loose over time.
Check that stabilizer bolts are tight, check before each workout this.
Check that handlebar is secure, if not, tighten, check before each workout this.
Should a part become defective, replace it immediately. Do not allow use of the equipment
until it has been repaired.
Cleaning
Almost all surfaces are washable. A damp cloth is sufficient to clean most surfaces of this unit.
Be careful not to drip water on the monitor. A mild liquid soap may be added if needed.
Customer Service 1-888-707-1880 15 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among
its benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define
each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to
power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is
the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum
oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver
oxygen to the working muscles. Regular vigorous exercise produces a training effect that can
increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an
increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to
take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to
meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The
intensity, duration and frequency of exercise should be above the training threshold and should be
gradually increased as the body adapts to the increasing demands. As your fitness level improves,
so the training threshold should be raised. Working through your program and gradually increasing
the overload factor is important.
Customer Service 1-888-707-1880 16 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved. There is little
transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it
is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to
come. It should be gentle and preferably use the muscles to be involved later. Stretching should be
included in both your warm up and cool down, and should be performed after 3-5 minutes of low
intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a
large supply of blood remains in the working muscles. If it is not returned promptly to the central
circulation, pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a
measure of the required intensity of exercise. You need to exercise hard enough to condition your
circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are
starting off, you can get a good training effect with a heart rate of 110-120 beats per minute(BPM).
If you are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of
your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on
the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your
heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as
fitness improves. The following table is a guide to those who are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is done for
ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10
seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the
time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may
work quite comfortably a little above that suggested for your age group. The following table is a
guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120
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Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you
overdo it. Let it happen naturally as you work through your program. Remember, the target is a
guide, not a rule, a little above or below is just fine. Two final comments: (1) don’t be concerned
with day to day variations in your pulse rate, being under pressure or not enough sleep can affect
it;(2) your pulse rate is a guide, don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit training is to give a person all the essentials at one
time by going through your exercise program moving as fast as possible between each exercise.
This increases the heart rate and sustains it, which improves the fitness level. Do not introduce this
circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD.
Here, the muscle works against greater loads than usual. This can be done by increasing the load
you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological
benefits. In your overall program, you should vary the workload, frequency and intensity. The body
responds better to variety and so do you. In addition, when you feel yourself getting “stale’, bring in
periods of lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy
your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise
program. This, of course, does depend on your overall fitness level. A confirmation that you are
on the correct program is a very slight soreness in most major muscle groups. This is quite normal
and will disappear in a matter of days. If you experience major discomfort, you may be on a
program that is too advanced or you have increased your program too rapidly. If you experience
PAIN during or after exercise, your body is telling your something. Stop exercising and consult
your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be
light enough to allow the body to cool. Excessive clothing that causes you to perspire more than
you normally would while exercising, gives you no advantage. The extra weight you lose is body
fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of
gym or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off
halfway through and then restart at the same place later on without going through the warm-up
stage again. The rest period required between strength training exercises may vary from person
to person. This will depend mostly on your level of fitness and the program you have chosen.
Rest between exercises by all means, but do not allow this to exceed two minutes. Most people
manage with half minute to one minute rest periods
Customer Service 1-888-707-1880 18 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be
performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight
tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow,
rhythmical and under control, making sure never to hold your breath.
Customer Service 1-888-707-1880 19 Dyaco Canada Inc. © 2013
Or email us at customerservice@dyaco.ca
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