Pro-Form 490 Spx Bike User manual

USERʼS MANUAL
Serial Number
Decal
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
Model No. PFEX03910.1
Serial No.
Write the serial number in the
space above for reference.
www.proform.com
QUESTIONS?
If you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.proformservice.com

2
TABLE OF CONTENTS
WARNINGDECA P ACEMENT ..............................................................2
IMPORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSEMB Y ...............................................................................5
HOWTOUSETHEEXERCISEBIKE .........................................................12
FCCINFORMATION.......................................................................19
EXERCISEGUIDE INES ...................................................................20
PART IST ..............................................................................22
EXP ODEDDRAWING ....................................................................23
ORDERINGREP ACEMENTPARTS ..................................................BackCover
IMITEDWARRANTY ..............................................................BackCover
PROFORM is a registered trademark of ICON IP, Inc.
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, see the front cover of this manual
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal(s) may not be shown at
actual size.

3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise bike before using your exercise bike.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
2. Use the exercise bike only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the exercise bike are ade-
quately informed of all precautions.
4. The exercise bike is intended for home use
only. Do not use the exercise bike in a com-
mercial, rental, or institutional setting.
5. Keep the exercise bike indoors, away from
moisture and dust. Do not put the exercise
bike in a garage or covered patio, or near
water.
6. Place the exercise bike on a level surface,
with a mat beneath it to protect the floor or
carpet. Make sure that there is at least 2 ft.
(0.6 m) of clearance around the exercise
bike.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the exercise bike at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise bike. Always wear
athletic shoes for foot protection.
10. The exercise bike should not be used by
persons weighing more than 275 lbs.
(125 kg).
11. Always keep your back straight while using
the exercise bike; do not arch your back.
12. The exercise bike does not have a freewheel;
the pedals will continue to move until the fly-
wheel stops. Reduce your pedaling speed in
a controlled way.
13. To stop the flywheel quickly, press the brake
lever downward.
14. When the exercise bike is not in use, tighten
the resistance knob completely to prevent
the flywheel from moving.
15. To avoid damaging the brake pads, do not
lubricate the brake pads.
16. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
IMPORTANT PRECAUTIONS

4
Thank you for selecting the new PROFORM®490 SPX
exercise bike. Cycling is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The 490 SPX exercise bike pro-
vides a 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.
Resistance Knob
Brake ever
Seat
Adjustment Knob
Adjustment Knob
Pedal/Strap
Water Bottle Holder
eveling Foot
Handlebar
BEFORE YOU BEGIN
Wheel
eveling Foot
Console
Transmitter

5
ASSEMBLY
Assembly requires two persons. Place all parts of the exercise bike in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires an adjustable wrench and a Phillips
screwdriver .
Note: If a part is not in the hardware kit, check to see if it has been preattached.
1. Remove the two screws, the two washers, and
the shipping bracket (not shown) from the rear
of the Frame (1) if necessary. Discard the
screws, washers, and shipping bracket.
Identify the Rear Stabilizer (7), which does not
have wheels.
Tighten two eveling Feet (16) and two M10
Hex Nuts (49) into the underside of the Rear
Stabilizer (7).
Attach the Rear Stabilizer (7) to the Frame (1)
with two M8 x 16mm Screws (25) and two M8
Washers (24).
2. Remove the two screws, the two washers, and
the shipping bracket (not shown) from the front
of the Frame (1). Discard the screws, washers,
and shipping bracket.
Orient the Front Stabilizer (8) so that the
Wheels (21) are in the position shown.
Attach the Front Stabilizer (8) to the Frame (1)
with two M8 x 16mm Screws (25) and two M8
Washers (24).
1
25
24
49
49
16
7
1
1
8
16
25
24
21
21
25
24
2

5. Attach the Handlebar (5) to the Handlebar Post
(4) with two M10 x 25mm Screws (34) and two
M10 Washers (33).
5
4
5
34
33
6
4. Orient the Handlebar Post (4) as shown.
ocate the Adjustment Knob (23) on the front of
the Frame (1). oosen the Adjustment Knob
and pull it outward. Then, insert the Handlebar
Post (4) into the Frame.
Move the Handlebar Post (4) upward or down-
ward to the desired position, release the
Adjustment Knob (23) into an adjustment hole
in the Handlebar Post, and then tighten the
Adjustment Knob. Make sure that the
Adjustment Knob is firmly engaged in an
adjustment hole.
3
4
3. Identify the Right Pedal (35), which is marked
with an “R.”
Using an adjustable wrench, firmly tighten the
Right Pedal (35) clockwise into the Right
Crank Arm (31).
Tighten the eft Pedal (38) counterclockwise
into the eft Crank Arm (not shown).
38
35
4
23
1
31

7
6
6. Orient the Seat Post (2) as shown.
ocate the Adjustment Knob (23) on the rear of
the Frame (1). oosen the Adjustment Knob
and pull it outward. Then, insert the Seat Post
(2) into the Frame.
Move the Seat Post (2) upward or downward to
the desired position, release the Adjustment
Knob (23) into an adjustment hole in the Seat
Post, and then tighten the Adjustment Knob.
Make sure that the Adjustment Knob is
firmly engaged in an adjustment hole.
2
1
23
7
3
2
1
23
22
7. Orient the Seat (22) and the Seat Carriage (3)
as shown.
See the inset drawing. Attach the Seat (22) to
the Seat Carriage (3) with two M8 Hex Nuts
(55). Make sure that the nose of the Seat is
pointing straight ahead before you tighten
the Hex Nuts.
ocate the Adjustment Knob (23) on the Seat
Post (2). oosen the Adjustment Knob and pull
it outward. Then, insert the Seat Carriage (3)
into the Seat Post.
Slide the Seat Carriage (3) to the desired posi-
tion and then release the Adjustment Knob (23)
into one of the adjustment holes in the Seat
Carriage. Make sure that the Adjustment
Knob is firmly engaged in an adjustment
hole.
55
22
3

8
8
1
60
39 52
8. Attach the Water Bottle Holder (60) to the
Frame (1) with two M5 x 12mm Screws (39)
and two M5 Washers (52).
9
9. Attach the Console Bracket (64) to the
Handlebar (5) with two M5 x 12mm Screws
(39).
5
64 39
39

9
10
10. The Console (68) requires two AAA batteries
(not included); alkaline batteries are recom-
mended. IMPORTANT: If the Console has
been exposed to cold temperatures, allow it
to warm to room temperature before you
insert batteries. Otherwise, you may damage
the console display or other electronic com-
ponents.
Remove the battery cover from the back of the
Console (68), and insert batteries into the bat-
tery compartment. Make sure that the
batteries are oriented as shown by the dia-
grams inside the battery compartment. Then,
reattach the battery cover.
68
Battery
Compartment
11
11. Attach the Console (68) to the Console Bracket
(64) with a Console Screw (65).
65
68
64

10
12
12. The Transmitter (63) requires two AAA batteries
(not included); alkaline batteries are recom-
mended.
Remove the battery cover from the front of the
Transmitter (63), and insert batteries into the
battery compartment. Make sure that the bat-
teries are oriented as shown by the
diagrams inside the battery compartment.
Then, reattach the battery cover.
Remove the adhesive backing from the Hook
and oop Fasteners (62). Press a Fastener
onto the Frame (1) in the indicated location.
Orient the Transmitter (63) as shown. Press the
other Fastener (62) onto the back of the
Transmitter.
Attach the Transmitter (63) to the Frame (1)
using the Hook and oop Fasteners (62).
63
62
1
Battery
Cover
13
13. Attach the Clamp (67) to the Right Shield (14)
in the indicated location with a Self-tapping
Screw (13).
67
13
14

11
14
14. Plug the Reed Switch (61) into the Transmitter
(63).
Insert the other end of the Reed Switch (61)
into the Clamp (67).
Rotate the Flywheel (36) until the Magnet (66)
is aligned with the end of the Reed Switch (61).
Move the Reed Switch (61) so that the gap
between the Reed Switch and the Magnet (66)
is about 1/8 in. (3 mm).
36
66
67
63
15. Make sure that all parts are properly tightened before you use the exercise bike. Note: After assembly
is completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor.
16. See step 11 on page 9 and remove the Console
(68) from the Console Bracket (64).
Remove the three screws from the back cover
(A) of the Console (68), and then remove the
back cover.
Connect the wire on the receiver (B) to the wire
in the Console (68). Hold the receiver so that
the antenna is oriented as shown and is fac-
ing upward.
Remove the paper from the adhesive pad on
the back of the receiver (B). Press the receiver
onto the console in the indicated location. Then,
reattach the back cover (A).
Reattach the Console (68) to the Console
Bracket (64).
Note: Discard any other wires that are included
with the chest pulse sensor.
If you purchase the optional chest pulse sensor (see page 18), follow the step below to install the
receiver included with the chest pulse sensor.
Wires
68
Antenna
B
A
Attach
receiver
here
16
61

12
HOW TO USE THE EXERCISE BIKE
HOW TO AD UST THE ANGLE OF THE SEAT
You can adjust the angle of the seat to the position
that is most comfortable. You can also slide your seat
forward or backward to increase your comfort or to
adjust the distance to the handlebar.
To adjust the seat, see the inset drawing in assembly
step 7 on page 7. oosen the nuts on the seat clamp
a few turns, and then tilt the seat upward or downward
or slide the seat forward or backward to the desired
position. Then, retighten the nuts.
HOW TO AD UST THE HORIZONTAL POSITION OF
THE SEAT
To adjust the position
of the seat, first
loosen the adjust-
ment knob and pull it
downward. Then,
move the seat for-
ward or backward,
release the adjust-
ment knob into an
adjustment hole in the seat carriage, and firmly tighten
the adjustment knob. Make sure that the adjustment
knob is engaged in an adjustment hole.
HOW TO AD UST THE SEAT POST
For effective exercise, the seat should be at the
proper height. As you pedal, there should be a slight
bend in your knees when the pedals are in the lowest
position.
To adjust the height
of the seat post, first
loosen the adjust-
ment knob and pull it
outward. Then, move
the seat post upward
or downward, release
the adjustment knob
into an adjustment
hole in the seat post,
and firmly tighten the adjustment knob. Make sure
that the adjustment knob is engaged in an adjust-
ment hole.
HOW TO AD UST THE HANDLEBAR POST
To adjust the height
of the handlebar
post, first loosen the
adjustment knob and
pull it outward. Then,
move the handlebar
post upward or
downward, release
the adjustment knob
into an adjustment
hole in the handlebar post, and firmly tighten the
adjustment knob. Make sure that the adjustment
knob is engaged in an adjustment hole.
Seat
Adjustment
Knob
Adjustment
Knob
Handlebar
Post
Seat
Post
Adjustment
Knob

13
HOW TO AD UST THE PEDAL STRAPS
To tighten the pedal straps (see the drawing on page
4), simply pull the ends of the pedal straps. To loosen
the pedal straps, press and hold the tabs on the buck-
les, adjust the pedal straps to the desired position,
and then release the tabs.
HOW TO AD UST THE PEDALING RESISTANCE
To increase the
resistance of the
pedals, turn the
resistance knob
clockwise; to
decrease the resis-
tance, turn the
resistance knob
counterclockwise.
To stop the flywheel, push the brake lever down-
ward. The flywheel should quickly come to a
complete stop.
IMPORTANT: When the exercise bike is not in use,
tighten the resistance knob completely.
HOW TO LEVEL THE EXERCISE BIKE
If the exercise bike rocks slightly on your floor during
use, turn one or both of the leveling feet on the front
or rear stabilizer (see the drawing on page 4) until the
rocking motion is eliminated.
HOW TO MAINTAIN THE EXERCISE BIKE
Inspect and tighten all parts of the exercise bike regu-
larly. Replace any worn parts immediately.
To clean the exercise bike, use a damp cloth and a
small amount of mild detergent. IMPORTANT: To
avoid damage to the console, keep liquids away
from the console and keep the console out of
direct sunlight.
HOW TO AD UST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. To adjust the reed
switch, see the drawing in assembly step 14 on page
11.
Rotate the flywheel until the magnet is aligned with the
reed switch. Slide the reed switch slightly toward or
away from the magnet. Then, rotate the flywheel for a
moment. Repeat these actions until the console dis-
plays correct feedback.
Resistance
Knob
Brake
ever

14
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The console offers a selection of features designed to
provide instant exercise feedback and make your
workouts more effective.
The console features a heart rate alarm that helps you
keep your heart rate within your selected target heart
rate zone while you exercise. Note: To use this fea-
ture, you must wear an optional chest pulse sensor
(see page 18).
The console also allows you to personalize settings,
select a system of measurement, and enter user infor-
mation before you begin exercising.
To personalize console settings, see the instruc-
tions at the right. To set the clock, see page 16. To
use the console, see page 16. To use the heart rate
alarm, see page 18.
Before using the console, make sure that batteries are
installed in the console and the transmitter (see
assembly step 10 on page 9 and assembly step 12 on
page 10). If there is a sheet of plastic on the display,
remove the plastic.
HOW TO PERSONALIZE CONSOLE SETTINGS
1. Turn on the console.
Press any button to turn on the console.
2. Enter the setup mode.
First, press the eft but-
ton repeatedly until the
word SPEED appears in
the lower display.
Then, press and hold the Right button for several
seconds to enter the setup mode.
Note: The console will exit the setup mode auto-
matically if several seconds pass and no buttons
are pressed.
3. Set a time goal if desired.
When you enter the setup
mode, the minutes place
in the lower display will
flash.
To set a time goal for
your workout, press the
Right button repeatedly to
select the desired number
of minutes. To select a
time goal quickly, press
and hold down the Right button.
Note: You can set a time goal between 1 and 99
minutes.
Note: If you set a time goal, the lower display will
count down the time remaining in your workout
instead of the elapsed time (see step 3 of HOW
TO USE THE CONSO E on page 16).
Press the eft button to advance to the next
setting.
eft
Button Right
Button

15
4. Define the target heart rate zone if desired.
The maximum heart rate
will flash in the middle left
display.
To set the maximum heart rate, press the Right
button repeatedly to select the desired heart rate.
To select a heart rate quickly, press and hold down
the Right button.
Next, press the eft but-
ton. The minimum heart
rate will flash in the mid-
dle left display.
To set the minimum heart rate, press the Right
button repeatedly to select the desired heart rate.
To select a heart rate quickly, press and hold down
the Right button.
Note: You must define a target heart rate zone to
use the heart rate alarm (see HOW TO USE THE
HEART RATE A ARM on page 18).
To determine your target heart rate zone, see
EXERCISE INTENSITY on page 20.
Press the eft button to advance to the next
setting.
5. Enter your gender if desired.
A gender symbol will
flash in the lower display.
Press the Right button repeatedly to select the
symbol that represents your gender.
Press the eft button to advance to the next
setting.
6. Select a unit of measurement if desired.
The console can display speed, distance, and
weight in standard or metric measurements.
The letters b (standard)
or Kg (metric) will flash in
the lower display to show
which unit of measure-
ment is selected.
Press the Right button repeatedly to select the
desired unit of measurement.
Press the eft button to advance to the next
setting.
7. Enter your weight if desired.
A weight setting will flash
in the lower display.
Press the Right button
repeatedly to select your
weight. To select your
weight quickly, press and
hold down the Right
button.
Note: You can select a weight setting between 44
and 396 pounds or between 20 and 180 kilo-
grams. The exercise bike should not be used
by persons weighing more than 275 pounds or
125 kilograms.
8. Exit the setup mode at any time.
The console will exit the setup mode automatically
if several seconds pass and no buttons are
pressed.
Note: To advance again through the settings
described in steps 3 to 7, press the eft button
repeatedly.

16
HOW TO SET THE CLOCK
1. Turn on the console.
Press any button to turn on the console.
2. Enter the clock mode.
First, press the eft but-
ton repeatedly until the
clock symbol appears in
the lower display.
Then, press and hold the Right button for several
seconds to enter the clock mode.
Note: The console will exit the clock mode auto-
matically if several seconds pass and no buttons
are pressed.
3. Change the time notation if desired.
The time notation will
flash in the middle right
display.
Press the Right button repeatedly to select the
desired time notation. Select 12H for a 12-hour
clock. Select 24H for a 24-hour clock.
4. Set the time.
Press the eft button to
select the hour setting.
The hour setting will flash
in the lower display.
Press the Right button repeatedly to select the
desired hour setting. Make sure to select the
correct am or pm setting when you select the
hour setting.
Press the eft button to select the minute setting.
The minute setting will flash in the lower display.
Press the Right button repeatedly to select the
desired minute setting.
5. Exit the clock mode at any time.
The console will exit the clock mode automatically
if several seconds pass and no buttons are
pressed.
HOW TO USE THE CONSOLE
1. Turn on the console.
Press any button to turn on the console.
2. Wear an optional chest pulse sensor if desired.
To display your heart rate (see step 3) or use the
heart rate alarm (see HOW TO USE THE HEART
RATE A ARM on page 18), you must wear an
optional chest pulse sensor (see page 18).
3. Follow your progress with the displays.
The upper left display—
As you pedal, the rpm
meter in this display indi-
cates your approximate
pedaling speed in revolu-
tions per minute (rpm) in
a range from 0 rpm to 200 rpm. Bars will appear
or disappear in increments as you change your
pedaling speed.
The upper right display—This display shows
your pedaling speed in revolutions per minute
(rpm) in a range from 0 rpm to 240 rpm.
Note: When you stop pedaling, this display shows
the average pedaling speed (AVG rpm) for your
workout.
The middle left
display—This display
shows your heart rate
(heart symbol) in beats
per minute (bpm) in a
range from 0 to 240 bpm
when you wear an optional chest pulse sensor
(see page 18).
The middle right display—This display shows
the approximate number of calories (KCA ) you
have burned.

17
The lower display—This display can show the
following workout information:
Speed (SPEED)—This
display shows your
pedaling speed in
miles per hour (M /H)
or kilometers per hour
(KM/H).
Note: When you stop pedaling, this display
shows the average pedaling speed (AVG
SPEED) for your workout.
Distance (DIST)—This
display shows the dis-
tance you have
pedaled in miles (M )
or kilometers (KM).
Time (TIME)—This
display shows the
elapsed time in a
range from 0 minutes
to 99 minutes.
Note: If you set a time goal (see step 4), this
display shows the time remaining in your work-
out instead of the elapsed time.
Clock (Clock
symbol)—This display
shows the time of day
using a 12-hour clock
or a 24-hour clock.
Press the eft button repeatedly until the lower
display shows the workout information you are
interested in viewing.
To reset the displays, press the eft button repeat-
edly until the word TIME appears in the lower
display. Then, press and hold the Right button until
zeros appear in the displays.
To turn on the console backlight for a few sec-
onds, press the Right button once at any time.
Note: The console can display speed and dis-
tance in either miles or kilometers. The letters
M/H or KM/H will appear in the display to show
which unit of measurement is selected. To change
the unit of measurement, see step 6 on page 15.
4. Set a time goal, if desired.
To set a time goal, see step 3 on page 14.
To clear the time goal, press the eft button
repeatedly until the word TIME appears in the
lower display. Then, press and hold the Right but-
ton until zeros appear in the lower display.
Note: If you set a time goal, the lower display will
count down the time remaining in your workout
instead of the elapsed time.
When you reach your goal, a tone will sound for
several seconds. Then, the console will begin to
count the elapsed time.
5. Measure your heart rate if desired.
To display your heart rate, you must wear an
optional chest pulse sensor (see page 18).
When your heart rate is
detected, the heart sym-
bol will flash and your
heart rate will be shown
in the middle left display.
6. When you are finished exercising, the console
will turn off automatically.
The console has an “auto-off” feature. If the pedals
do not move and the buttons are not pressed for a
few minutes, the power will turn off automatically
to save the batteries.

18
HOW TO USE THE HEART RATE ALARM
The heart rate alarm will alert you when your heart
rate is below or above a defined target heart rate
zone.
IMPORTANT: You must wear an optional chest
pulse sensor to use the heart rate alarm (see THE
OPTIONAL CHEST PULSE SENSOR at the right).
To use the heart rate alarm, first see step 4 on page
15 and define a target heart rate zone.
As you pedal, the console will regularly compare your
heart rate to the target heart rate zone and will indi-
cate if your heart rate is too far below or above the
target heart rate zone.
When a downward-pointing
arrow flashes in the middle
left display, increase your
pedaling speed.
When an upward-pointing arrow flashes in the middle
left display, decrease your pedaling speed.
IMPORTANT: The heart rate alarm is intended only
to provide motivation. Make sure to pedal at a
speed that is comfortable for you.
THE OPTIONAL CHEST PULSE SENSOR
The optional chest pulse sensor provides hands-free
operation and continuously monitors your heart rate
during your workouts. To purchase the optional
chest pulse sensor, see the front cover of this
manual.

19
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in
a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment
off and on, the user is encouraged to try to correct the interference by one or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and the receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
WARNING: Per FCC rules, changes or modifications not expressly approved by ICON could void the
user's authority to operate the equipment.

20
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.