Body Break 16116699 User manual

ProgrammableUpright Cycle
RETAILFOR
FUTUREREFERENCE
MAURICEPINCOFFSCANADAINC.6050 DONMURIESTREET, NIAGARAFALLS, ONTARIO,
L2E6X8
OWNER S
MANUAL
MODELNO.
16116699
•Warranty
•Assembly
•Parts
•Operation
•Exercise
CAUTION:
You must read and
understandthis
owner smanual
beforeoperating unit
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CUSTOMERSERVICE1-888-707-1880MAURICEPINCOFFSCANADA ©20091
MANUFACTURE S ONE-YEARLIMITEDWARRANTY
Your BodyBreak bikeiswarrantedforone yearfromthe dateof purchaseagainst defectsin
materialand workmanship, when used forthe purposeintended, undernormalconditions,and
provided itreceivespropercare.Anypart founddefectivewillbesent atno cost when returned in
accordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableandisextended onlytothe originalowner.
The warrantyshallnot applytoprogrammablebikewhichare(1)used forcommercialorother
incomeproducing purposes, or(2)subject tomisuse, neglect,accidentorunauthorizedrepairsand
alterations.
Thiswarrantyprovided hereinisinlieu ofallotherexpress warranties.Anyimplied warranties,
includinganyimplied warrantiesof merchantabilityorfitness forparticularpurpose, arelimited in
duration tothe first12monthsfromthe dateofpurchase.Allotherobligationsorliabilities,including
liabilityforconsequentialdamages, areherebyexcluded.
REPAIRPARTSAND SERVICE
Allof thepartsforthe cycle, showninfigurecan be orderedfrom:MAURICEPINCOFFS
CANADAINC., 6050 DONMURIESTREET,NIAGARAFALLS, ONTARIO L2E6X8.When
orderingparts, thepartswillbe sent andbilledat the current prices.Pricesmaybe subject to
change without notice. Check ormoneyordermust accompanyallorders.Standardhardware
itemsareavailableat yourlocalhardwarestore.
Toensurepromptand correcthandling ofanyerrors,ortoansweranyquestions, pleasecall ourToll
Free number, 1-888-707-1880, orlocalnumber1-905-353-8955orfax1-905-353-8968 oremail us
at [e-mail]. Officehoursarefrom8:30 A.M. to5:00 P.M. MondaytoFriday
EasternStandardtime.
Always include the followinginformation whenorderingparts:
*Modelnumber
*Nameof eachpart
*Part numberof eachpart
TABLE OFCONTENTS
WARRANTY 1
MONITORINSTRUCTION 9-13
SAFETYPRECAUTIONS 2
PARTSLIST&DIAGRAM 14-16
PRE-ASSEMBLYCHECKLIST 3
TROUBLESHOOTING 17
HARDWAREPACKING LIST 4
TRAINING GUIDELINES 18-20
ASSEMBLYINSTRUCTION 5-8
STRETCHING 21-22
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SAFETYPRECAUTIONS
Thankyouforpurchasing ourproduct. Even though wego togreateffortstoensurethe qualityof
eachproduct weproduce, occasionalerrorsand /oromissionsdooccur. Inanyevent shouldyou
findthisproduct tohaveeitheradefectiveoramissing part pleasecontact usforareplacement.
Thisproduct hasbeen designedforhomeuseonly. Productliabilityand guarantee conditionswill
not be applicabletoproductsbeing subjected toprofessionaluseorproductsbeing usedinagym
center.
Thisexerciseequipment wasdesignedand built foroptimumsafety. However, certainprecautions
applywheneveryou operateapieceofexerciseequipment. Besuretoread the entiremanual
beforeassemblyand operationof thismachine.Also, pleasenotethe following safetyprecautions:
1.Read the OWNER SOPERATING MANUALand allaccompanying literatureand
followit carefullybeforeusing yourcycle.
2.If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusingthisequipment, STOPthe workout at once.CONSULTAPHYSICIAN
IMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercising toensurethat allnutsand bolts
arefullytightened beforeeachuse.
4.The cyclemust be regularlycheckedforsignsof wearand damage.Anypart found
defectivemust be replacedwithanewpart fromthe manufacturer.
5.Fitness equipmentmust always be installedonaflat surface, Itisrecommended tousean
equipmentmat toprevent the unit frommoving whileit isbeing used, whichcouldpossibly
scratchordamage the surfaceof yourfloor.
6.Nochangesmust be made whichmight compromisethe safetyof the equipment.
7.It isrecommended tohaveaminimumof 2 safeclearancearound the exerciseequipment
whileinuse.
8.Keep children and petsawayfromthisequipment at all timeswhileexercising.
9.Warmup 5to10 minutesbeforeeachworkoutand cooldown5to10 minutesafterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand willhelpprevent you
fromstraining muscles.
10.Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalrate
inconjunction withthe levelof exercisebeingperformed
11.Always wearsuitableclothing andfootwearwhileexercising. Donot wearloosefitting
clothingthatcouldbecomeentangledwiththemoving partsof yourcycle.
12.Caremust be taken when lifting ormoving theequipment, soasnot toinjureyourback.
Always useproperlifting techniques.
13.Userweight shouldnotexceed 265 lbs.
WARNING: BEFOREBEGINNINGANYEXERCISE PROGRAMCONSULTYOUR PHYSICIAN.
THISISESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF35 ORPERSONS
WITHPRE-EXISTING HEALTHPROBLEMS.READALLINSTRUCTIONSBEFOREUSINGANY
FITNESS EQUIPMENT.WEASSUMENO RESPONSIBILITYFORPEROSNALINJURYOR
PROPERTYDAMAGESUSTAINSBYORTHROUGHTHEUSE OFTHISPRODUCT.
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PRE-ASSEMBLYCHECKLIST
PARTNO.
DESCRIPTION Q TY
1 Monitor 1
10 Handlebar 1
13 HandlebarPost 1
18 Seat 1
19 Seat sliderbracket 1
25 Seat post 1
38R/LPedalswithstraps(Right &Left) 2
39 MainFrame 1
41 RearStabilizer 1
64 Front Stabilizer 1
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HARDWARE PACKINGLIST
#48 Curvewasher(Qty4pcs)
#47 Cap nut (Qty4pcs)
#42 M8x73mm Carriage bolt(Qty4pcs)
#71 Allen wrench
#72 Universalwrench
#73 Screwdriverwithwrench
NOTE:
Abovedescribedpartsareallthe partsyou need toassemblethismachine. Beforeyoustartto
assemble, pleasecheckthe hardwarepackingtomakesuretheyareincluded.
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ASSEMBLYINSTRUCTION
Thismanualisdesigned tohelpyoueasilyassemble,adjustand usethismachine. Pleaseread this
manualcarefully.Forthe sakeoffamiliarizing yourselfwiththepartsidentified inthe instruction,first
studythe overviewdrawing.
Set allpartsinacleararea on the floorandremovethe packing material. Refertothe partslist for
helptoidentifythe parts.
It willtaketwopeopletoassembleyourunit.
STEP1.ATTACHING THESTABILIZERS
lAttachthe front stabilizer(64)with
transportation wheels(63)
tothe mainframe
(39)usingtwocarriagebolts(42), two
curved washers(48)and twocap nuts(47).
lAttachthe rearstabilizer(41)with
adjustableendcaps(40)tothe main
frame(39)using twocarriage bolts(42),
twocurved washers(48)and twocap
nuts(47).
STEP2.ATTACHING THEPEDALS
lAttachtherightandleft pedalstraps(
68R/L)
tothe right andleft pedals(38R/L).
Note:The end withseven adjustableholes
must be set outwards.
lAttachthe rightand leftpedals(38R/L)to
the rightand left crankarms(33).
Note:The pedalsand crankarmsare
marked withR&L.The rightpedal(R)
shouldbe threaded onclockwiseand the
left pedal(L)shouldbe treaded
counter-clockwise.
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STEP3.ATTACHING THESEAT&SEATPOST
lAttachthe seat(18)totheseat sliderbracket
(19)usingthree flat washer(7)and three
nylonnuts(20)found underneaththe seat.
lAttachthe seat sliderbracket (19)ontothe
seat post(25)using oneflat washer(23)and
one seatadjustment lock knob(24).
lInsert theseatpost (25)intothe mainframe
(39)and secureintoyourdesired position
usingthe seat quick releaseknob (27).
Note:Ensurethat you fasten the knob
securely.
STEP4.ATTACHING THEHANDLEBAR POST
lConnect thecomputerextension wire(2)to
the computerwire(16).
lInsert thehandlebarpost (13)intothe main
frame(39)and secureusing twobolts(14)
whicharepre-assembled on thehandlebar
post.
Note:Ensurethat thewiresaresafely
tucked inside the opening sothat thewiresdo
not get pinched when inserting thehandlebar
postintothemainframe.
lAdjust the handlebarpost toyourdesired
locationusing the quick releaseknob (15).
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STEP5.ATTACHING THEHANDLEBAR
lAttachthe handlebar(10)tothehandlebar
post (13)using fourflat washers(7)and four
allen head bolts(8)whicharepre-assembled
on the handlebar.
STEP6.ATTACHING THEMONITOR
lConnectthe computerextension wire
(2)tothe
back of themonitor(1).
lConnect thehand pulsesensorwire(9)tothe
back of themonitor(1).
lAttachthe monitor(1)tothe handlebarpost
(13)usingfourboltsM5x10mm(3)whichare
pre-assembleonthe monitor.
Note:Beforeattaching the monitortothe
handlebarpost, pleaseensurethat the wireis
safelytucked inside the openingof the
handlebarpost. Thiswillensurethat the
monitorsecureson easilyand avoidspinching
the wire.
Nowfirmlytightenall nutsandbolts
Yourunitisnowfullyassembled.
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ThemonitorcanonlybepoweredbyusingACadaptor(70)
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MONITORINSTRUCTION
FUNCTIONBUTTON
START/STOP:Press tostartorstopyourexerciseprogram.
Press tostartbodyfatmeasurement.
Press and holdforthreesecondstoreset allvaluestozero.
UP:Press UPtoincreasethe target values.
Press UPtoincreasethe tension levelwhileyou areexercising
DOWN:Press DOWNtodecreasethepreset target values.
ENTER:Press toacceptthe preset target value.
Press DOWNtodecreasethetensionlevel.
MODEPress toselect functionsbetween manualmode, Programmode, Bodyfat,
target heart rate, Heart ratecontrolmode, userprogram, time, speed,
distance, rpm, caloriesand pulse.
Press toacceptthe functionsortarget value.
RECOVERY:Press tohavethe recoverygradeofF1to
FUNCTION:
Time:Showsyourelapsedworkout timeup to99:59.
Countsdownfromyourpreset target timeto0:00 duringyourworkout.
Speed:Displays between the current speed up to99.9km/H.
Distance:Displays the cumulativedistancetraveled during yourworkoutup to
99.99km.
Countsdownfromyourpreset target timeto0kmduringyourworkout.
Calories:Displays between the cumulativecaloriesburned at anygiven timeduring
yourworkout up to9999.
Countsdownfromyourpreset target calorieto0
Note:Thisisaroughguideused forcomparison of differentexercise
sessions, whichcannot beused formedicalpurposes.
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Gripped pulseD
isplaysthe user scurrentheartrateinbeatsperminuteduring the workout.
Bothhandsmust holdthe gripped pulseforaheartratereading duringyour
workout.
You maypreset yourtargetpulse.The computerwillalarmtoremind you
assoon asyourcurrent heart ratehasachieved at thepreset figure.
Note:Thisdataisarough guide usedforcomparison of different exercise
sessions, whichcannot beused formedicalpurposes.
Recovery:Yourcomputerisequipped witharecoveryprogramtomonitoryourheart
raterecovery.Afteryourworkout, press the recoverybutton and keepboth
handson the gripped pulse.The computerwillceasemonitoring all
functionsexcept timewhichwillcommencecountdownfrom00:60 to00:00.
Oncezeroisreached thepulsefunction willdisplayagrade between F1to
F6.F1being the bestand F6being the worst readingyou canreceive.
Press the recoverybutton toreturntothe maindisplay.
Program:Thereareatotalof12 pre-setprograms, 1manualprogram, 1bodyfat
program, 1targethearrateprogram, 2heart ratecontrolprogramsand 2
userprograms.Press the UPorDOWNkeytoselect thedesired program
then press the enterkeytoaccept.
MONITORFUNCTION:
Onceaprogramhasbeen selected,pressing ENTERwill make “Time”parameterflash.
Using UPORDOWNKEYyou mayselect desiredtimevalue. Press ENTERKEYtoinput value.
Flashing prompt will movetothe next parameter.Press START/STOPtostart workout.
Howtochooseyourprogram.
1.Press the UPorDOWNkeytochooseyourexerciseprogram.
2.Press the enterkeytoaccept yourchosen program.
Howtopreset time, distance, caloriesandtarget heart rate.
1.Press UPorDOWNuntilyourdesirednumberisdisplayed.
2.Press the entertoaccept the value.
The monitorwillcount downfromyourpresetvalueonceyou startexercising.
The monitorwillbeep toindicatethecompletion of yourpreset value.If you want togo on,press
the start/stop key.
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WorkoutParameters:
TIME/ DISTANCE/ CALORIES /TARGETHEARTRATE
Note: Someparametersarenotadjustableincertainprograms.
TimeandDistance cannotbesetupatthesametime.
MoreAboutWorkoutParameters
Field Setting
Range Default Value Increment/Decrement
Description
Time 0:00~99:00 00:00 ±1:00
Whendisplayis0:00,
Timewill countup.
Whentimeis1:00-99:00,
Itwill countdownto0.
Distance 0.00~999.0 0.00 ±1.0
Whendisplayis0.0,
Distance will countup.
WhenDistance is
1.0~999.0,itwillcount
downto0.
Calories 0~9950 0 ±50
Whendisplayis0,
Calories will countup.
WhenCalories is
50~9950, itwill count
downto0.
Age 10~99 30 ±1
TargetHR will bebased
onAge. WhenHeart
RateexceedsTarget
H.R, thenumberofHeart
Ratewill flash
Pulse 60~220 90 ±1 SettingParametersfor
Targetheartrate(P15)
ManualP1:
Press the up ordownkeytochoosethe manualprogram.Press entertoaccept theprogram.
Press start tobeginyourexerciseprogramorpress the UPorDOWNkeytoset the time, calorieor
pulsethen presstheenterkeytoaccept thevalue.Press the start/stopkeytobeginyourexercise
program.
ProgramP2-P13:
Press UPorDOWNtochooseoneof the 12 pre-setprogramsand press the enterkeytoacceptthe
pre-setprogram. Eachprogramhas10 segments, whichisdivided bytimealternatives.Press
start tobeginyourexerciseprogramorpress the UPand DOWNkeytoset the time, calorieor
pulse.Press theenterkeytoaccept the value.Press start/stop tobeginyourexerciseprogram.
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BodyfatP14:
Press th
eUPand DOWNkeytochoosethe bodyfatprogram.Press entertoacceptthe program.
“Male”willflash, you canchoosethe genderusing the UPORDWONKEY, press ENTERtosave
gender.Preset value of 175forheight willflash, you can adjust the height using the UPOR
DOWNkey, press ENTERkeytosavethe value.Preset valueof 75forweight willflash, you can
adjust the weightusing the UPORDOWNkey, pressENTERtosavethevalue.Thepreset value
of30 forage willflash,you can adjustthe ageusingtheUPORDOWNkey,press ENTERtosave
value.
Press:START/STOPtostart measurement.Note:you must grapsthe hand pulsegripswith
bothhands.
After15 secondsthe displaywillshowthe BodyFat %, BMR, BMI &BODYTYPE.
BodyTypes:
Thereare9bodytypesdividedaccording tothe FAT%calculated.
Type 1isfrom5%to9%.
Type 2isfrom10%to14%.
Type 3isfrom15%to19%.
Type 4isfrom20%to24%.
Type 5isfrom25%to29%.
Type 6isfrom30%to34%.
Type 7isfrom35%to39%.
Type 8isfrom40%to44%.
Type 9isfrom45%to50%.
BMR: BasalMetabolismRatio
BMI: BodyMass Index
TargetheartrateP15
Press the UPorDOWNkeytoselect the target heartrate.Press entertoaccept the program.
Timewillflash, press theUPorDOWNkeytoadjust the time.Press entertoaccept the value.If
you haveselected atargettimetoworkout, then distancecannotbe set.Continue through untilall
desired parametershavebeenset. Press theSTART/STOPtostart yourworkout.
Note:Ifyourpulse rateisaboveorbelow(±5)thesetTARGETH.R, thecomputerwilladjust
theresistance level automatically.Itwill check approximatelyevery20 secondsand
adjusttheresistance level. Note:eachresistance level represents2levelsof
tension.
Heartratecontrol P16~P17
Thereare2selectionsforthe target pulse
P16-60%TARGETH.R=60%of (220-AGE)
P17-85%TARGETH.R=85%of (220-AGE)
Press the UPorDOWNkeytoselect the heart ratecontrol.Pressentertoaccept theprogram.
Timewillflash,press theUPorDOWNkeytoadjustthe time,press ENTERtoacceptthevalue.If
you haveselected atargettimetoworkout, then distancecannotbe set.Continue through untilall
desired parametershavebeenset. Press theSTART/STOPtostart yourworkout.
Note:Ifyourpulse rateisaboveorbelow(±5)thesetTARGETH.R, thecomputerwilladjust
theresistance level automatically.Itwill check approximatelyevery20 secondsand
adjusttheresistance level. Note:eachresistance level represents2levelsof
tension.
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UserProgram(P18~P19)
You can set yourownprofileprogram.Press the UPand DOWNkeytoselect user1oruser2.
Press entertoaccept. The “time”willflashand you can adjustthe timeusing the up ordownkey
.
Press entertosavethe value.Note:If timeissetthe distancecannot be set. Continue
throughuntilall parametershavebeenset. Onceyou havefinished the levelwillflash.Usethe
up ordownkeytoadjust the setting.Press entertoaccept the tensionlevel.You willneedto
repeat thesetwostepsforeachof the 10 segments.Press start tobeginyourexercise
program.
Note:Oneofworkoutparameterscountsdowntobezero,itwillhavebisoundsandstop the
workoutautomatically. Press START/STOPKEY tocontinuetheworkouttoreach
unfinishedworkoutparameter.
REMARKS
1.If you do not pre-set yourtime, the monitorwillstarttocount up automatically.
2.The monitorwillturnonautomaticallybypressing anykeyorwhen you startpedaling.
3.The monitorwillturnoffautomaticallyif no signalisdetectedforfourminutes.
4.It issuggestedtopresetonlyone function.Ifmorethan onefunction ispreset, the first
toreachthepresetvaluewillsoundanalarmand stoptheworkout. Press the
STOP/STOPkeytocontinuethe workout oruntilyoucompleteallofthe preset values.
5.Tochangefrommilestokilometerspress theUPand DOWNbutton simultaneouslyinthe
stop mode.
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DIAGRAM
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PARTS LIST
KEYNO
PARTNO. DESCRIPTION QTY
1 69901 Monitor 1
2 69902 Cable 1
3 69903 Bolt (M5x10mm) 4
4 69904 Foamgrip(lower) 2
5 69905 Foamgrip(upper) 2
6 69906 End cap 4
7 69907 Flat washer Ф8*Ф19*2mm 7
8 69908 Allen head bolt M8*P1.25*16mm 4
9 69909 Hand Pulsesensorwire 1
10 69910 Handlebar 1
11 69911 Bolt M3.5*20mm 2
12 69912 Hand pulse 2
13 69913 HandlebarPost 1
14 69914 Bolt M8*P1.25*16mm 2
15 69915 Knob 1
16 69916 Sensorwire 1
17 69917 Dshape bushing 2
18 69918 Seat 1
19 69919 Horizontalseatbracket 1
20 69920 Nylon Nut M8 3
21 69921 Squarebushing 2
22 69922 Welding screw 1
23 69923 FlatWasher Ф10*Ф25*2mm 1
24 69924 Knob 1
25 69925 Seat post 1
26 69926 Plasticsleeve 1
27 69927 Quick ReleaseKnob 1
28 69928 Motorw/wire 1
29 69929 Screw 2
30 69930 B.B.SET 1
31 69931 Belt 1
32 69932 Powerwire 1
33 69933 Crankw/pulley 1
34 69934 Bolt 6
35 69935 Bolt ST2.9*19mm 1
36 69936 CrankCap 2
37 69937 Bolt ST4*30mm 3
38R 69938R Pedalright 1
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KEYNO
PARTNO. DESCRIPTION QTY
38L 69938L Pedalleft 1
39 69939 Mainframe 1
40 69940 Adjustableend cap 2
41 69941 RearStabilizer 1
42 69942 Carriage Bolt M8*P1.25*73mm 4
43 69943 FlatWasher Ф6*ф13*1T 2
44 69944 MagneticSet 1
45 69945 Spring washer Ф6 2
46 69946 Allen HeadScrewM6*P1.0*16mm 2
47 69947 Domed Nut M8 4
48 69948 Curved Washer ф8*ф19*2mm 4
49 69949 Sensorw/wires 1
50 69950 ScrewM3*8mm 2
51 69951 Tensioncable 1
52 69952 Flange Nut3/8"-26 2
53 69953 Nut 3/8"-26*4.5t 3
54 69954 Flywheelaxle3/8"-26*125L 1
55 69955 Bearing6000RS 1
56 69956 Small pulley 1
57 69957 Bearing6003RS 2
58 69958 Bearing(KR-6003) 1
59 69959 Flywheel 1
60 69960 Bearing6003RS 1
61 69961 Bushing Ф10*ф14*6mm 1
62 69962 Bushing Ф10*ф14*9mm 1
63 69963 Transportation wheels 2
64 69964 Front Stabilizer 1
65 69965 Washer 2
66 69966 Flywheeladjuster 2
67 69967 Cap 1
68R 69968R Pedalstrap right 1
68L 69968L Pedalstrap left 1
69R 69969R Chaincoverright 1
69L 69969L Chaincoverleft 1
70 69970 Adapter 1
71 69971 Allen wrench 1
72 69972 Universalwrench 1
73 69973 Screwdriverwithwrench 1
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TROUBLE SHOOTINGGUIDE
Problem Cause Correction
Monitordoesnot
display Batteriesweakordead Replacebatteries
Sendingunit not connected Securelyplug sending unitinto extension wireand the back of the
monitor
Sendingunit not working
properly Replacesendingunit
Nospeed or
distancedisplays on
the monitor
Monitornot working properly Replacemonitor
Tensioncontrolcablenot
connected
Securelyplug tension controlcable
intothe extension tension control
cableNotension Magneticwheelnot working
properly Replacemagneticwheel
Pulsewirenot connected
not connected Securelyplug wiresintothe back of the monitor
Hand pulsedefective Replacehandpulsegriporearclip
Heart ratenot
displaying Monitornot working properly Replacemonitor
Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Grinding Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
Maintenance
The safetyofthisproducecan bemaintainedonlyifregularperiodicchecks aremade.Mostchecks
can be performed onceaweek.Howeversomechecks shouldbe made beforeeachworkout, and
areindicated assuchbelow.
Checks
lBesurebatteriesarenewand electronicconnectionareclean and tight.
lCheck that seat nutsaresecure, check beforeeachworkout.
lCheck that pedalsaretight,pedalscan worklooseovertime.
lCheck that stabilizerboltsaretight, check beforeeachworkout this.
lCheck that handlebarissecure,if not, tighten,check beforeeachworkout this.
lShouldapartbecomedefective,replaceitimmediately.Donotallowuseofthe equipmentuntil
it hasbeenrepaired.
Cleaning
Almost all surfacesarewashable.Adampclothissufficient toclean most surfacesofthisunit.
Becarefulnot todripwateron themonitor.Amildliquidsoapmaybe added if needed.
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TRAININGGUIDELINES
Exercise
Exerciseisoneof the mostimportantfactorsinthe overallhealthofanindividual.Listedamong its
benefitsare:
žIncreasedcapacityforphysicalwork(strengthendurance)
žIncreasedcardiovascular(heart andarteries/veins)and respiratoryefficiency
žDecreased risk of coronaryheart disease
žChangesinbodymetabolism, e.g. losing weight
žDelayingthe physiologicaleffectsof age
žPhysiologicaleffects, e.g. reduction instress,increaseinself-confidence,etc.
BasicComponentsof PhysicalFitness
Therearefourall encompassingcomponentsofphysicalfitness andweneedtobriefly
defineeachandclarifyitsrole.
Strength isthecapacityof amuscletoexertaforceagainstresistance. Strengthcontributesto
powerand speedand isof greatimportancetoamajorityof sportspeople.
MuscularEndurance isthe capacitytoexert aforcerepeatedlyoveraperiod of time, e.g. it is
the capacityof yourlegstocarryyou10 Kmwithout stopping.
Flexibility istherange ofmotion aboutajoint. Improvingflexibilityinvolvesthe stretchingof
musclesand tendonstomaintainorincreasesuppleness,and providesincreased resistanceto
muscleinjuryorsoreness.
Cardio-Respiratory Enduranceisthe most essentialcomponent of physicalfitness. It isthe
efficient functioning ofthe heart and lungs
AerobicFitness
The largest amount of oxygen that you can useperminuteduringexerciseiscalled yourmaximum
oxygen uptake(MVo2).Thisisoften referred toasyouraerobiccapacity.
The effortthatyou can exertoveraprolonged period oftimeislimited byyourabilitytodeliver
oxygen tothe working muscles.Regularvigorousexerciseproducesatraining effectthatcan
increaseyouraerobiccapacitybyasmuchas20 to30%.Anincreased MVO2indicatesan
increased abilityofthe hearttopumpblood,ofthe lungstoventilateoxygen and ofthe musclesto
takeup oxygen.
AnaerobicTraining
Thismeans “withoutoxygen”and isthe outputofenergywhen the oxygen supplyisinsufficientto
meet the bodyslongtermenergydemands. (Forexample, 100 metersprint).
TheTrainingThreshold
Thisisthe minimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany
physicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityof exerciseisrequired tocreateanoverload andtherefore
provide continued improvement
Overload
Thisiswhereyou exerciseatalevelabovethatwhichcan be carried outcomfortably.The intensity,
durationandfrequency ofexerciseshouldbeabovethetraining thresholdandshouldbe gradually
increased asthebodyadaptstothe increasing demands.Asyourfitness levelimproves,sothe
training thresholdshouldbe raised.
Workingthrough yourprogramand graduallyincreasing the overload factorisimportant.
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Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutis
specificbothtothe musclegroupsbeingusedand tothe energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtraining tocardiovascularfitness.
Thatiswhyitisimportant tohavean exerciseprogramtailored toyourspecificneeds.
Reversibility
If you stop exercising ordonotdo yourprogramoften enough,youwilllosethe benefitsyou have
gained. Regularworkoutsarethe keytosuccess.
Warm Up
Everyexerciseprogramshouldstartwithawarmup wherethebodyispreparedforthe effortto
come. It shouldbegentleand preferablyusethe musclestobe involved later.
Stretching shouldbe included inbothyourwarmup and cooldown,and shouldbe performed after
3-5minutesoflowintensityaerobicactivityorcallisthenictype exercise.
Warm DownorCool Down
Thisinvolvesagradualdecreaseinthe intensityofthe exercisesession. Followingexercise, a
large supplyof bloodremainsinthe workingmuscles. If itisnot returned promptlytothe central
circulation, pooling ofblood mayoccurinthemuscles
HeartRate
Asyou exercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasa
measureofthe requiredintensityofexercise.You need toexercisehardenough tocondition your
circulatorysystem, and increaseyourpulserate, but not enough tostrainyourheart.
Yourinitiallevelof fitness isimportantindevelopinganexerciseprogramforyou. Ifyou arestarting
off, you canget agood training effectwithaheartrateof 110-120 beatsperminute(BPM).If you are
fitter, you willneed ahigherthresholdof stimulation.
Tobeginwith, you shouldexerciseat alevelthatelevatesyourheart ratetoabout65to70%ofyour
maximum.If you find thisistoo easy,you maywanttoincreaseit,butitisbettertoleanon the
conservativeside.
Asaruleofthumb, the maximumheart rateis220 minusyourage.Asyou increaseinage,soyour
heart, likeothermuscles,losessomeofitsefficiency.Someofitsnaturalloss iswon back asfitness
improves.
The followingtableisaguide tothosewho are “startingfitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10Second Count23 22 22 21 20 19 19 18 18
BeatsperMinute
138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(on yourwristorcarotidarteryintheneck,takenwithtwoindexfingers)isdone for
ten seconds,taken afewsecondsafteryou stop exercising.Thisisfortworeasons:(a)10 seconds
islongenough foraccuracy,(b)thepulsecountistoapproximateyourBPMrateat the timeyou are
exercising. Sinceheartrateslowsasyou recover, alongercountisn t asaccurate.
The targetisnotamagicnumber,butageneralguide.If youreaboveaveragefitness,you may
workquitecomfortablyalittleabovethat suggested foryourage group.
The following tableisaguide tothosewho arekeeping fit. Hereweareworking atabout80%of
maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10Second Count26 26 25 24 23 22 22 21 20
BeatsperMinute
156 156 150 144 138 132 132 126 120
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