Stamina wirk Ride 85-2221C User manual

CAUTION:
Weight on the Seat should not exceed 300 lbs.
Weight on the Desktop should not exceed 30 lbs.
Owner's
Manual
Product May Vary Slightly From Pictured.
STAMINA PRODUCTS
MADE IN CHINA
©2020 Stamina Products, Inc.
2020, 12
Exercise can present a
health risk. Consult a
physician before beginning
any exercise program with
this equipment. If you feel
faint or dizzy, immediately
discontinue use of this
equipment. Serious bodily
injury can occur if this
equipment is not assembled
and used correctly. Serious
bodily injury can also occur
if all instructions are not
followed. Keep others and
pets away from equipment
when in use. Always make
sure all bolts and nuts are
securely tightened prior to
each use. Follow all safety
instructions in this manual.
!WARNING
This Product is Distributed Exclusively by
2040 N Alliance Ave, Springeld, MO 65803
Customer Care
1 [phone]
www.staminaproducts.com
When calling for parts or
service, please specify
the following numbers:
Model#: 85-2221C
S/N: _____________
TM

Quickstart Guide
Go to the App Store on your device or
scan the QR Code for quick access.
Smart Audio Workouts for Your Bike
Download the app and get moving!
Assembly video included in app.
IMPORTANT
Apple, the Apple logo, iPhone, and iPod touch are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service
mark of Apple Inc., registered in the U.S. and other countries. Google Play and the Google Play logo are trademarks of Google LLC.

TABLE OF CONTENTS
Safety Instructions ...................................... 3
Before You Begin ........................................ 5
Equipment Warning, Caution & Notice Labels ... 6
Hardware Identication Chart .................... 7
Assembly Instructions ................................ 8
Set Up Instructions ................................... 12
Operational Instructions ........................... 13
Storage ....................................................... 17
Maintenance ............................................... 17
Conditioning Guidelines ........................... 18
Warm-Up and Cool-Down ......................... 19
Product Parts Drawing .............................. 20
Parts List .................................................... 21
Warranty ..................................................... 23
WirkTM Coaster Toss Rules ....................... 24
Notes ........................................................... 25
Fax/Mail Ordering Form ............................ 26
SAFETY INSTRUCTIONS
3
1. Save these instructions and ensure that other exercisers read this manual prior to using the WirkTM Ride
Workstation for the rst time.
2. Read all warnings and cautions posted on the WirkTM Ride Workstation.
3. The WirkTM Ride Workstation should only be used after a thorough review of the Owner’s Manual. Make
sure that it is properly assembled and tightened before use.
4. We recommend that two people be available for assembly of this product.
5. Keep children away from the WirkTM Ride Workstation.Do not allow children to use or play on the WirkTM
Ride Workstation. Keep children and pets away from the WirkTM Ride Workstation when it is in use.
6. The WirkTM Ride Workstation is not a freewheeling exercise bike; therefore, pedal speed should be
reduced in a controlled manner to prevent injury from spinning pedals.
7. It is recommended that you place this exercise equipment on an equipment mat.
8. Set up and operate the WirkTM Ride Workstation on a solid level surface. Do not position the WirkTM Ride
Workstation on loose rugs or uneven surfaces.
9. Remove all items from the Desktop(21) before moving or folding the WirkTM Ride Workstation.
10. Remove all items from the Desktop(21) when the WirkTM Ride Workstation is not in use.
11. Make sure that adequate space is available for access to and around the WirkTM Ride Workstation.
12. Keep ngers clear of all pinch points when folding and unfolding the WirkTM Ride Workstation.
13. Before using, inspect the WirkTM Ride Workstation for worn or loose components, and securely tighten or
replace any worn or loose components prior to use.
14. Each user should adjust the seat per instructions on page 14.
15. Do not attempt to adjust the seat while you are on the WirkTM Ride Workstation.
16. Make sure the Table Post(4) and Seat Post(6) is locked properly by the Adjustment Knobs(36).
17. Make sure the Rear Frame(2) is locked properly by the Ball Pin(49) when in storage.
18. Consult a physician prior to commencing an exercise program and follow his/her recommendations in
developing your tness program. If at any time during exercise you feel faint, dizzy, or experience pain, stop
and consult your physician.
19. Always choose the workout which best ts your physical strength and exibility level. Know your limits and
train within them. Always use common sense when exercising.
20. Do not wear loose or dangling clothing while using the WirkTM Ride Workstation.
21. Never exercise in bare feet or socks; always wear proper footwear such as running, walking, or cross
training shoes that t well, provide foot support, and feature non-skid rubber soles.
22. Be careful to maintain your balance while using, mounting, dismounting, or assembling the WirkTM Ride
Workstation, loss of balance may result in a fall and serious bodily injury.
23. The WirkTM Ride Workstation should not be used by persons weighing over 300 pounds.
24. The WirkTM Ride Workstation should be used by only one person at a time.
25. The WirkTM Ride Workstation is for consumer use only. It is not for use in public or semipublic facilities.
!WARNING Cancer and Reproductive Harm www.P65Warnings.ca.gov
Consult your physician before starting this or any exercise program. This is
especially important if you are over the age of 35, have never exercised before,
are pregnant, or su󰀨er from any health problem. This product is for home use
only. Do not use in institutional or commercial applications. Failure to follow all
warnings and instructions could result in serious injury or death.
To reduce the risk of serious injury, read the following Safety Instructions
before using the WirkTM Ride Workstation.
!WARNING
!WARNING

NEED HELP?
CONTACT US FIRST
1 [phone]
[e-mail]
Hi! From all of us here at Stamina Products, thank you for your purchase. We
know that you have big fitness goals in mind and we are here to help you along.
Call us, email us, or send us a message on Facebook. Be sure to contact us if you
have any questions on your new product. We look forward to hearing from you!
With your body in mind,
Stamina Customer Care
To enact your extended warranty and to help us better
serve you, please go onlineand register your new product.
register.staminaproducts.com
ONLINE
customer.car[email protected]om
www.staminaproducts.com
TELEPHONE
1 [phone]
FAX
[phone]
MAIL
Stamina Products, Inc.
ATTN: Customer Care
2040 N Alliance Ave
Springfield, MO 65803
facebook.com/StaminaProducts
facebook.com/AeroPilates
CUSTOMER CARE HOURS:
Monday-Thursday, 7:30 AM-5:00 PM, Central Time
Friday, 8:00 AM-3:00 PM, Central Time
It is quick and easy to register online, but if you’re a little old school or just need a
reason to raise that little flag on your mailbox, fill out the info on the last page of this
manual and mail it in.

BEFORE YOU BEGIN
5
THE FOLLOWING TOOLS ARE INCLUDED
FOR ASSEMBLY :
Combination Wrench
Allen Wrench (5mm) w/ Screwdriver
Back Frame
Lever
Caution Label
Front Stabilizer
Crank
Seat
Right Pedal
Handrail
Serial Decal
Leveling Cap
Meter
Tension Knob
Desktop
Wheel
Back Support
Back Cushion
Upright
Endcap
Rear Frame Right Pedal Strap
Adjustment Knob
Right Cover
Strap
Thank you for choosing the WirkTM Ride
Workstation.We take great pride in this quality
product and hope it will provide many hours of
quality exercise to make you feel better, look
better, and enjoy life to its fullest.
It's a proven fact that a regular exercise
program can improve your physical and mental
health. Too often, our busy lifestyles limit our time
and opportunity to exercise. The WirkTM Ride
Workstation provides a convenient and simple
method to begin your journey of getting your body
in shape and achieving a happier and healthier
lifestyle.
Before reading further, please review the
drawing below and familiarize yourself with the
parts that are labeled. Locate the serial decal on
the product and write the serial number on the
cover of the manual in the space provided. See the
next page for an image of the serial decal. Model
number and serial number are required when
calling for assistance.
Read this manual carefully before using the
WirkTM Ride Workstation.
Providing you with a quality product is Stamina's
top priority. However, sometimes there could be a
missing or incorrectly sized part. If you have any
questions or problems with the parts included with
your WirkTM Ride Workstation,please do not
return the product. Contact us FIRST!
If a part is missing or defective, please contact
Customer Care for assistance. Call us toll free
at 1-800-375-7520 (in the U.S.) or live chat on
staminaproducts.com. Our Customer Care Sta󰀨 is
available to assist you from 7:30 A.M. to 5:00 P.M.
(Central Time) Monday through Thursday and 8:00
A.M. to 3:00 P.M. (Central Time) on Friday.
Be sure to have the name and model number of
the product available when you contact us.
Rear
Stabilizer

This chart is provided to help identify the warning, caution, and notice labels on the WirkTM Ride
Workstation. Please take a moment to familiarize yourself with all of the warning, caution, and notice
labels.
EQUIPMENT WARNING, CAUTION & NOTICE LABELS
6
CAUTION LABEL(103)
To best serve you, our Customer Care Representatives will
need your serial number. For quick access, write in your
serial number on the cover of the manual.
SERIAL DECAL(124)

Part Number and Description Qty
7
length
length
mm.
in.
INCHES
This chart is provided to help identify the hardware used in the assembly process. Place the washers or
the ends of the bolts or screws on the circles to check for the correct diameter. Use the small scale to
check the length of the bolts and screws.
NOTICE: The length of all bolts and screws, except those with flat
heads, is measured from below the head to the end of the bolt
or screw. Flat head bolts and screws are measured from the
top of the head to the end of the bolt or screw.
After unpacking the unit, open the hardware bag and make sure that you have all the following items.
Some hardware may be already attached to the part.
MILLIMETERS
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
0 1/2 1 1/2 2 1/2 3 1/2 4 1/2 5 1/2 6
6 8 10 12
3/16" 1/4" 5/16" 3/8" 1/2"
HARDWARE IDENTIFICATION CHART
71 Bolt, Button Head (M8 x 1.25 x 12mm) 3
79 Acorn Nut (M8 x 1.25) 4
81 Washer (M8) 9
115 Large Washer (ø8.6xø22x1.5mm Thick) 3
62 Carriage Bolt (M8 x 1.25 x 60mm) 4
65 Carriage Bolt (M8 x 1.25 x 48mm) 2
82 Nylock Nut (M8 x 1.25) 5
80 Arc Washer (M8) 6
64 Bolt, Button Head (M8 x 1.25 x 40mm) 6
74 Screw, Round Head (M6 x 1 x 12mm) 1

ASSEMBLY INSTRUCTIONS
8
STEP 1
Refer to illustration A. Remove the BALL PIN(49) from the REAR FRAME(2). Unfold the REAR FRAME(2)
away from the MAIN FRAME(1). Lock the frame assembly in unfold position by inserting the BALL PIN(49)
into the hole in the REAR FRAME(2).
STEP 2
Attach the REAR STABILIZER(10), the one with WHEELS(32), to the REAR FRAME(2) with the wheels
facing backward. Secure with CARRIAGE BOLTS(M8x1.25x60mm)(62), ACORN NUTS(M8x1.25)(79),
and ARC WASHERS(M8)(80).
STEP 3
Attach the FRONT STABILIZER(5) to the MAIN FRAME(1) with CARRIAGE BOLTS(M8x1.25x60mm)
(62), ACORN NUTS(M8x1.25)(79), and ARC WASHERS(M8)(80).
A.
Place all parts from the box in a cleared area and position them on the oor in front of you. Remove
all packing materials from your area and place them back into the box. Do not dispose of the packing
materials until assembly is completed. Read each step carefully before beginning. If you are missing
a part, please go to staminaproducts.com under the Customer Care section and order the part
needed, e-mail us at customer[email protected], or call us toll free at 1-800-375-7520
(in the U.S.). Our Customer Care Sta󰀨 is available to assist you from 7:30 A.M. to 5:00 P.M. (Central
Time) Monday through Thursday and 8:00 A.M. to 3:00 P.M. (Central Time) on Friday.
Some product parts are t tested at the factory to ensure proper t and alignment. Marks in
the paint may be noticeable, but are not an indication of damage.

ASSEMBLY INSTRUCTIONS
9
STEP 4
Attach the SEAT(39) to the SEAT POST(6) with NYLOCK NUTS(M8x1.25)(82) and LARGE WASHERS
(ø8.6xø22x1.5mm Thick)(115). Insert the SEAT POST(6) into the MAIN FRAME(1) and secure with the
ADJUSTMENT KNOB(36).
NOTE: 1. Make sure that the pin on the ADJUSTMENT KNOB(36) is inserted into one of the holes in the
SEAT POST(6).
2. The ADJUSTMENT KNOB(36) should be screwed in tight to make the SEAT POST(6) t securely
in the MAIN FRAME(1).
STEP 5
Attach the BACK FRAME(7) to the SEAT POST(6) with CARRIAGE BOLTS(M8x1.25x48mm)(65), NYLOCK
NUTS(M8x1.25)(82), and WASHERS(M8)(81).
STEP 6
Attach the HANDRAIL(8) to the BACK FRAME(7) with BUTTON HEAD BOLTS(M8x1.25x40mm)(64)
and ARC WASHERS(M8)(80).
STEP 7
Attach the BACK CUSHION(40) to the BACK SUPPORT(9) with BUTTON HEAD BOLTS(M8x1.25x40mm)
(64) and WASHERS(M8)(81).

ASSEMBLY INSTRUCTIONS
10
STEP 8
Refer to the detail view. Attach the DESKTOP POST(4) to the DESKTOP(21) with BUTTON HEAD
BOLTS(M8x1.25x12mm)(71) and WASHERS(M8)(81).
STEP 9
Insert the DESKTOP POST(4) into the UPRIGHT(3) and secure with the ADJUSTMENT KNOB(36). Bolt
the ROUND HEAD BOLT(M6x1x12mm)(74) into the UPRIGHT(3) for security.
NOTE: Make sure that the pin on the ADJUSTMENT KNOB(36) is inserted into one of the holes in the
DESKTOP POST(4). The ADJUSTMENT KNOB(36) should be screwed in tight to make the
DESKTOP POST(4) t securely in the UPRIGHT(3).

ASSEMBLY INSTRUCTIONS
11
STEP 10
NOTE: The RIGHT PEDAL(52) has Rstamped on the end of the pedal shaft. The RIGHT PEDAL(52) has
right hand threads and is tightened by turning clockwise. The LEFT PEDAL(43) has Lstamped on the end
of the pedal shaft. The LEFT PEDAL(43) has left hand threads and is tightened by turning counterclockwise.
Thread the RIGHT PEDAL(52) to the RIGHT CRANK(51) as shown. Tighten the pedal securely. Refer
to the detail view B. The shoulder of the PEDALS(43, 52) should be in contact with the CRANKS(44, 51)
when securely tightened. Select the RIGHT PEDAL STRAP(97) which has Rmarked on the bottom side of
the strap. Snap the three hole end to the inside edge of the RIGHT PEDAL(52). Snap the other end to the
outside edge of the RIGHT PEDAL(52) with the Rmark on the bottom of the RIGHT PEDAL STRAP(97).
Select adjustment holes which allow your foot to be easily removed from the pedals.
Repeat on the left side in order to attach the LEFT PEDAL(43) to the LEFT CRANK(44) and snap the LEFT
PEDAL STRAP(96) to the LEFT PEDAL(43).
STEP 11
Refer to the illustration and detail view C. Pry the METER(19) from the DESKTOP(21). Install two AAA
batteries into the METER(19), the batteries are not included. See page 13 for detailed battery installation
instructions. Press the METER(19) back to the DESKTOP(21). Plug the CONNECTION WIRE(117) into
the socket of the SENSOR WIRE(59) which located at the front of the UPRIGHT(3).
Shoulder
Shoulder
Shoulder
B.
C.

4 feet
6 feet
Place the WirkTM Ride Workstation in the area where it will be used. It is recommended that the WirkTM
Ride Workstation be placed on an equipment mat. The WirkTM Ride Workstation is approximately 45
inches long x 21.7 inches wide x 45.7 inches tall. (These dimensions may vary up to one inch.) An area
4 feet wide x 6 feet long is required for safe operation of the WirkTM Ride Workstation.Make sure that
adequate space is available for access to and passage around the WirkTM Ride Workstation.
LEVELING: Adjust the LEVELING CAPS(31) on the REAR STABILIZER(10) so that the WirkTM Ride
Workstation sits on the oor without rocking.
MOVING: The WirkTM Ride Workstation has a pair of WHEELS(32) on the REAR STABILIZER(10).
Hold the HANDRAIL(8) and tilt back on WHEELS(32) to move the WirkTM Ride
Workstation.
FUNCTION INSPECTION:
Visually inspect the WirkTM Ride Workstation to verify that assembly is as shown in the above
illustration. Check the function of the WirkTM Ride Workstation by turning the crank slowly through one
complete revolution to verify that the drive train functions properly. Adjust the TENSION KNOB(57) and
verify that it functions properly and the resistance changes.
CAUTION: Locate and read the CAUTION LABEL(103) on the WirkTM Ride Workstation.Make sure
that all users read the CAUTION LABEL(103) before using the product.
SET UP INSTRUCTIONS
12
Equipment Mat
(not included)

OPERATIONAL INSTRUCTIONS
USING THE FITNESS METER
Automatically scans each function of TIME, SPEED, DISTANCE, CALORIES, and
ODOMETER in sequence, display changes every six seconds. Press and release the
button until the arrow appears on the display and point to the SCAN.
Displays the time from one second up to 99:59 minutes.
Displays the current speed from zero to 999.9 miles per hour.
Displays the distance from zero to 999.9 miles.
Displays the calories burned from zero to 999.9 Kcal.
The calorie readout is an estimate for an average user. It should be used only as a
comparison between workouts on this unit.
Displays the total accumulated distance you have traveled from zero to 9999 miles.
The total accumulated distance is retained when the meter is turned o󰀨.
FUNCTIONS:
SCAN:
TIME:
SPEED:
DISTANCE:
CALORIES:
ODOMETER:
Pedal movement or press the button.
Automatically shuts off after four minutes of
inactivity.
MODE BUTTON:
Press to select display functions, including SCAN, TIME,
SPEED, DISTANCE, CALORIES, and ODOMETER.
Press and hold for two seconds to reset all functions to zero,
except ODOMETER.
TIME SPEED CALORIESDISTANCE ODO
MODE
SCAN
1. The meter will shut off automatically after four minutes of inactivity. All function
values will be kept. Press the button and hold it down for two seconds to reset all
functions to zero, except ODOMETER.
2. The ODOMETER will be reset to zero after batteries are removed for battery
replacement or storage of the unit.
NOTE:
13
POWER ON :
POWER OFF :
1. Do not mix a new battery with an old battery.
2. Use the same type of battery. Do not mix an alkaline
battery with another type of battery.
3. Rechargeable batteries are not recommended.
4. Ultimate disposal of battery should be handled
according to all state and federal laws and regulations.
5. Do not dispose of batteries in re.
NOTE:
1. Refer to illustration 1. Use hand or simple tool to pry
the METER(19) from the DESKTOP(21).
2. The meter operates with two AAA batteries, the
batteries are not included. Refer to the illustration 2
to install or replace the batteries.
3. Refer to the detail view in
illustration 1. Press the
METER(19) back to the DESKTOP(21).
HOW TO INSTALL AND REPLACE BATTERIES:
AAA Batteries
1.
2.
Tool

WEIGHT LIMITATIONS
WARNING: Serious injuries can occur from WirkTM Ride Workstation tip-over. To help prevent tip-over:
Do not exceed listed weight limits
Never allow children to climb or hang on the WirkTM Ride Workstation
Do not lean on the desktop in any direction
OPERATIONAL INSTRUCTIONS
SEAT ADJUSTMENT
1. Turn the ADJUSTMENT KNOB(36) to loosen, then pull
the ADJUSTMENT KNOB(36) to release the pin. Slide the
SEAT POST(6) until the SEAT(39) is at the proper height.
Release the ADJUSTMENT KNOB(36) making sure the
pin catches in one of the holes of the SEAT POST(6) and
tighten the ADJUSTMENT KNOB(36).
Proper seat adjustment is important.
1. Do not attempt to adjust the seat while you are
on the WirkTM Ride Workstation.
2. Always tighten the ADJUSTMENT KNOB(36)
after adjusting the seat to a new position.
To increase the load, turn the TENSION KNOB(57) clockwise.
To decrease the load, turn the TENSION KNOB(57) counterclockwise.
LOAD ADJUSTMENT
2. Sit on the seat and place your feet on the pedals. You should
be able to move through a complete pedal stroke without
locking your knees or shifting your hips on the seat. The seat
is too close to the pedals if you have more than a slight bend
in your knees at the bottom of the pedal stroke. The seat is
too far from the pedals if you have to completely straighten
your knees at the bottom of the pedal stroke. Refer to the
illustration.
CAUTION:
14

OPERATIONAL INSTRUCTIONS
15
DESKTOP ANGLE ADJUSTMENT
Refer to the illustrations below. The angle of the DESKTOP(21) can be set to di󰀨erent angles from Position
1 to Position 5. Lift the LEVER(55) up using your right foot, adjust the UPRIGHT(3)/DESKTOP(21) to
desired position. Then press the LEVER(55) down to lock the UPRIGHT(3)/DESKTOP(21) in position.
3Position 1
42
5
Position 1
Position Index
(Shown 1 to 5 )
The WirkTM Ride Workstation can be used while sitting or standing. Refer to the illustrations below.
Please always set the DESKTOP(21) at Position 1 for mounting or dismounting the WirkTM Ride
Workstation. For sitting, you can adjust the DESKTOP(21) to other angles with the LEVER(55) after you
are sitting on the bike. For using the DESKTOP(21) while standing, please keep the desktop in Position 1.
NEVER USE THE PEDALS WHILE STANDING.

OPERATIONAL INSTRUCTIONS
USING A TABLET ON THE DESKTOP
Refer to the illustration below. Set the TABLET HOLDER(18) with an angle and use the TABLET HOLDER
SUPPORT(20) to support the TABLET HOLDER(18) from the back. Place your tablet device on the TABLET
HOLDER(18).
16
USING A LAPTOP COMPUTER ON THE DESKTOP
Refer to the illustration below. Place your laptop computer on the DESKTOP(21). Use the STRAP(61) to
secure the laptop as shown in details view 1 and 2.
1. Refer to detail view 1. Run the STRAP(61) through the two D Rings.
2. Refer to detail view 2. Run the STRAP(61) into the gap between the two D Rings, then go through the
D Ring at the bottom. Pull the STRAP(61) tighten to secure the laptop.
Laptop Computer
1.
2.

a. Use the LEVER(55) to adjust the UPRIGHT(3) backward to Position 5.
b. Remove the BALL PIN(49) from the REAR FRAME(2). Fold the REAR FRAME(2) close to the MAIN
FRAME(1) and lock it in folded position with the BALL PIN(49). Fold the BACK CUSHION(40) at.
NOTE:
STORAGE
17
BA
Make sure the BALL PIN(49) goes through the holes on both sides of the REAR FRAME(2)
and the tube on the MAIN FRAME(1).
The safety and integrity designed into the WirkTM Ride Workstation can only be maintained when the
WirkTM Ride Workstation is regularly examined for damage and wear. Special attention should be given
to the following:
1. Adjust the TENSION KNOB(57) and verify that it functions properly and the resistance changes.
2. Use a wrench to verify that the pedals are tightened securely. If tightening is required, remember that
the left pedal has left hand threads and is tightened by turning counterclockwise.
3. Verify that all nuts and bolts are present and properly tightened. Replace missing nuts and bolts.
Tighten loose nuts and bolts.
4. Verify that the CAUTION LABEL(103) is in place and easy to read. Call Stamina Products
immediately at 1-800-375-7520 for a replacement CAUTION LABEL(103) if it is missing or damaged.
5. It is the sole responsibility of the user/owner to ensure that regular maintenance is performed.
6. Worn or damaged components must be replaced immediately or the WirkTM Ride Workstation
removed from service until repair is made.
7. Only Stamina Products supplied components should be used to maintain/repair the WirkTM Ride
Workstation.
8. Keep your
WirkTM Ride Workstation
clean by wiping it o󰀨 with an absorbent cloth after use.
MAINTENANCE
1. Remove all items from the DESKTOP(21) before moving or folding the WirkTM Ride Workstation.
2. To store the WirkTM Ride Workstation, simply keep it in a clean dry place.
3. To avoid damage to the electronics, remove the batteries before storing the WirkTM Ride Workstation
for one year or more.
4. To move the WirkTM Ride Workstation, hold the HANDRAIL(8) and tilt the WirkTM Ride Workstation
onto the WHEELS(32) of the REAR STABILIZER(10).
5. The minimum folded dimensions of the WirkTM Ride Workstation are approximately 31.8 inches
long x 21.7 inches wide x 40.4 inches tall. Please measure your WirkTM Ride Workstation if exact
dimensions are needed.

How you begin your exercise program depends on your physical condition. If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually. Increase
your workout intensity gradually by monitoring your heart rate while you exercise.
Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic
capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise
so you don't tire too quickly.
Measure your heart rate periodically during your workout by stopping the
exercise but continuing to move your legs or walk around. Place two or
three ngers on your wrist and take a six second heartbeat count. Multiply
the results by ten to nd your heart rate. For example, if your six second
heartbeat count is 14, your heart rate is 140 beats per minute. A six second
count is used because your heart rate will drop rapidly when you stop
exercising. Adjust the intensity of your exercise until your heart rate is at the
proper level.
wrist pulse
Remember to follow these essentials:
Have your doctor review your training and diet programs.
Begin your training program slowly with realistic goals that have been set by you and your physician.
Warm up before you exercise and cool down after you work out.
Take your pulse periodically during your workout and strive to stay within a range of 60% (lower
intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and
build up to higher intensity as you become more aerobically t.
If you feel dizzy or lightheaded you should slow down or stop exercising.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table
below. For effective aerobic exercise, your heart rate should be maintained at a level between 60%
and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of
your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your
workout by increasing your heart rate.
CONDITIONING GUIDELINES
Target Heart Rate Zone Estimated by Age*
* For cardiorespiratory training benefits, the American College of Sports Medicine recommends
working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the
maximum heart rate, the following formula was used: 220 - Age = predicted maximum heart rate
20 years
25 years
30 years
35 years
40 years
45 years
50 years
55 years
60 years
65 years
70 years
Average Maximum
Heart Rate 100%
Age
110-180 beats per minute
107-175 beats per minute
105-171 beats per minute
102-166 beats per minute
99-162 beats per minute
97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute
200 beats per minute
195 beats per minute
190 beats per minute
185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute
Target Heart Rate Zone
(55%-90% of Maximum Heart Rate)
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WARM-UP and COOL-DOWN
Warm-Up The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm up for two to ve minutes before strength training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
Stretching Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held
for 15 to 30 seconds. Do not bounce.
Suggested Stretching Exercises
Remember to always check with your physician before starting any exercise program.
Cool-Down The purpose of cooling down is to return the body to its normal, or near normal, resting
state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows
blood to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength training session.
Lower Body Stretch
Place feet shoulder-width
apart and lean forward.
Keep this position for 30
seconds using the body as a
natural weight to stretch the
backs of the legs.
DO NOT BOUNCE!
When the pull on the back of
the legs lessens, gradually
try a lower position.
Floor Stretch
While sitting on the oor,
open the legs as wide as
possible. Stretch the upper
body toward the knee on the
right leg by using your arms
to pull your chest to your
thighs. Hold this stretch 10
to 30 seconds.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the
left leg.
Bent Over Leg Stretch
Stand with feet shoulder-
width apart and lean forward
as illustrated. Using the
arms, gently pull the upper
body towards the right leg.
Let the head hang down.
DO NOT BOUNCE!
Hold the position a minimum
of 10 seconds. Repeat
pulling the upper body to
the left leg. Do this stretch
several times slowly.
Bent Torso Pulls
While sitting on the oor,
have legs apart, one leg
straight and one knee bent.
Pull the chest down to touch
the thigh on the leg that is
bent, and twist at the waist.
Hold this position at least 10
seconds. Repeat 10 times
on each side.
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PRODUCT PARTS DRAWING
20
FRONT
BACK