ultega F-Bike User manual

Foldable Home Trainer
F-Bike
User Manual
www.ultega.net

Manufacturer
Summary USA Inc.
1 Riverside Road, Suite 204
Riverside, IL 60546
www.ultega.net
Service nr. 888-278-6970
The manufacturer is constantly improving all types and models. Please understand that changes
to the delivered product in terms of form, features and technology are thus possible at any time.
Therefore no claims may be derived from the information, illustrations and descriptions in this
manual. Reprint, duplication or translation, also of excerpts, is not permitted without the written
permission of the manufacturer.
All rights according to the law or to copyright law are expressly reserved by the manufacturer.
Subject to alterations
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Index
Safety Instruction 4
Before You Begin 5
Assembly Step 6
Computer Function 9
Conditioning Guidelines 12
Warm-Up And Cool-Down 13
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Safety Instruction
WARNING :
Safety Instruction before using the ULTEGA F-BIKE.
To reduce the risk of serious injury, read the following.
1. Use the ULTEGA F-BIKE only on a level surface.
2. Keep children and pets away from this equipment at all times.
3. The ULTEGA F-BIKE should not be used by persons weighing more than 220 lbs.
4. The ULTEGA F-BIKE should be used by only one person at a time.
5. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or
assembling the ULTEGA F-BIKE, loss of balance may result in a fall and serious bodily injury.
6. Use the ULTEGA F-BIKE only as described in the manual.
7. Do not attempt to adjust the back rest cushion while you are on the ULTEGA F-BIKE.
8. Before using this equipment to exercise, always do stretching exercises to properly warm up.
9. Always make sure all bolts and nuts are tightened prior to each use.
WARNING
Before starting any exercise or conditioning program you should consult with your personal phy-
sician to see if you require a complete physical exam. This is especially important if you are over
the age of 35, have never exercised before, are pregnant, or suffer from any illness.
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Handlebar
Chain Cover
Pedal (Right)
Saddle
Computer
Rear Stabilizer
Front Stabilizer
Tension Knob
Before You Begin
Thank you for choosing the ULTEGA F-Bike. We take great pride in producing 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.
Yes, 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. ULTEGA F-Bike
provides a convenient and simple method to begin your assault on getting your body in shape and
achieving a healthier lifestyle.
Before reading further, please review the drawing below and familiarize yourself with the parts that
are labeled.
• Read this manual carefully before using the ULTEGA F-Bike.
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FOLD
UNFOLD
Assembly Step
Step 01
• Pull the safety-pin (11A) as the picture
shown; insert the safety-pin (11A) when
opening the F-Bike completely as the
picture shown.
Step 02
• Attach the Front Stabilizer (2) to the Main
Frame (1), tighten two sets of M8 x 60mm
Carriage Bolt (5) and Curve Washer (6)
and M8 Domed Nut (7). Then, attach the
Rear Stabilizer (3) to the Main Frame (1),
tighten two sets of M8 x 60mm Carriage
Bolt (5) and Curve Washer (6) and M8
Domed Nut (7).
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Step 03
• The Left and Right Pedal (12L) and
(12R) are marked “L” and “R”. Connect
them to their appropriate Crank Arm.
The right pedal is on the right hand side
of the cycle as you sit on it.
Note that the right pedal should be
threaded on clockwise and the left pedal
on anti-clockwise.
Step 04
• Lock the Seat (14) to the Seat Post (8) with Nut (9) and washer (3), then insert into the Main
Frame (1). Line up the holes and secure the seat in position with the Adjustment Knob (13).
• The correct height for the seat can be adjusted.
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SENSOR
PLUG
SENSOR
PLUG
Recheck
all bolts and nuts are
tightened securely
before use the machine
Step 05
• Fix the Handlebar (4) to the Front Post (1)
and tighten with four sets of M6 x 12mm
Allen Bolt (10) and Spring Wahser (11).
Step 06
• Ensure the Computer Wire is
protruding from the gap at the rear
of the main frame, then connect the
Upper Computer Wire. Plug the Pulse
Wire into the hole at the rear of the
computer.
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Computer Function
KEY GUIDE
MODE : To select functions of time, speed, distance, calories and pulse. Hold this button
for 2 seconds to go to the beginning.
HOW TO INSTALL BATTERIES
1. Remove battery cover on the back of monitor.
2. Place 2 AAA batteries into the battery housing ensuring they are installed correctly and
replace the cover.
3. If the display is illegible or only partial segments appear, please remove the batteries and wait
for 15 seconds before installing new batteries. Old batteries should be disposed or correctly
in line with Local Regulations.
4. Removing the batteries will erase monitor display.
FUNCTIONS AND OPERATIONS
AUTO ON /OFF : The monitor will start up automatically if the exercise machine is in motion. If
you stop exercising over 4 minutes, monitor will turn off automatically.
SCAN : Press “mode” key to select “scan” mode w/a “scan” sign on the upper left
corner of the Monitor. Then this function will automatically scan through all
the functions and display each value in turn in the LCD display.
TIME : Automatically accumulate workout time when starting exercise.
SPEED : Display current speed during workout time
DISTANCE : Displays distance covered during workout.
CALORIES : Displays calories burned during workout.
PULSE : Automatically detects and displays your current heart rate when exercising,
press the button until the arrow points to PULSE. The monitor will display
your current pulse rate per minute. To measure your pulse, place the pains
of your hands on both of the contact pads and the monitor will show your
current pulse per minute (BPM) in the LCD display. Note: the pulse sensor
should be used as a workout guide only and is not a medical device.
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TENSION ADJUSTMENT
For minute tension adjustment, simply use the tension adjustment knob (20) found beneath the
console. To increase tension, turn clockwise (+), to decrease tension, turn anti-clockwise (-).
Training Tips
To achieve a considerable improvement of your physical resistance and your health, some
aspects of how to nd the most efcient amount of training should be followed: if you have not
been physically active for a longer period of time and also to avoid health risks you should consult
your general physician before starting to exercise.
Intensity
To achieve maximum results the right intensity has to be chosen, The heart rate is used as
guideline.
As a rule of thumb the following formula is commonly used: Maximum pulse rate = 220 – Age
While exercising the pulse rate should always be between 60% - 85% of the maximum pulse rate.
For your personal training rates please see the pulse rate chart.
When starting to exercise you should keep your rate at 60% of your maximum pulse rate in the
rst couple of weeks.
With increasing improvement of tness the pulse rate should be slowly increased to 85% of your
maximum pulse rate.
Fat burning
The body starts to burn fat at approx. 60% of the maximum pulse rate.
To reach an optimum at burning rate. it is advisable to keep the pulse rate between 60% - 70% of
the maximum pulse rate. The optimum training amount consists of three workouts per week 30
minutes each. For example:
You are 52years of age and would like to start exercising.
Maximum pulse rate = 220 – 52(age) = 168 pulse/min
Minimum pulse rate = 168 x 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
During the rst weeks it is advisable to start with a pulse rate of 101, afterwards increase it to 117.
With increasing improvement of tness the training intensity should be increased to 70% - 85% of
your maximum pulse rate. This can be done by increasing the resistance, a higher frequency or
longer training periods.
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Training Organisation
Warm-up : Before every training you should warm-up for 5-10 minutes. Here you can do
some stretching and training with low resistance.
Training session : During the actual training a rate of 70% - 85% of the maximum pulse rate
should be chosen.
The time-length of your training session can be calculated with the following rule of thumb:
Daily training session : approx. 10 min. per unit
2-3 x per week : approx. 30 min. per unit
1-2 x per week : approx. 60 min. per unit
Cool down : To introduce an effective cool-down of the muscles and the metabolism
the intensity should be drastically decreased during the last 5-10 minutes,
Stretching is also helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to increase
the resistance to reach your optimum pulse rate. The units will be continuously easier and you will
feel a lot tter during your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose xed hours for
your training session and do not start training too aggressively.
An old quote amongst sportsmen says:“The most difcult thing about training is to start it.”
We wish you lots of fun and success with your ULTRAFIT F-Bike
Training Pulse Rate Reference Chart
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Conditioning Guidelines
How you begin your exercise program depends on your physical condition. If you have been inac-
tive for several years, or are severely overweight, you must start slowly and increase your time on
the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your ae-
robic tness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer.
It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30
minutes. The better your aerobic tness, the harder you will have to work to stay in your target
zone. Please remember these essentials :
• Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doc-
tor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a at, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benets of exercising, it is important to exercise
with the proper intensity. The proper intensity level can be found
by using your heart rate as a guide. For effective aerobic exerci-
se, your heart rate should be maintained at a level between 70%
and 85% of your maximum heart rate as you exercise. This is
known as your target zone. You can nd your target zone in the
table below. Target zones are listed for both unconditioned and
conditioned persons according to age.
During the rst few months of your exercise program, keep your
heart rate near the low end of your target zone as you exercise.
After a few months, your heart rate can be increased gradually
until it is near the middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving
your legs or walking around and place two ngers on your wrist.
Take a six-second heartbeat count and multiply the results by 10
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-
seconds 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.
AGE
UNCONDITIO-
NED TARGET
ZONE (BEATS/
MINS)
CONDITIONED
TARGET ZONE
(BEATS/MINS)
20 138-167 133-162
25 136-166 132-132
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
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Warm-Up And Cool-Down
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your
training zone. (Note: During the rst few weeks of your exercise program, do not keep your heart
rate in your training zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will increase the exibility of your muscles
and will help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day
of rest between workouts. After a few months of regular exercise, you may complete up to ve
workouts each week, if desired. Remember, the key to success is when exercising becomes a
regular and enjoyable part of your life.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch-
never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you reach down toward your toes
as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg. Reach toward your toes as
far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot at on
the oor. Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg.
To cause further stretching of the achilles tendons, bend your back leg
as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks as
possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
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Foldable Home Trainer
F-Bike
831100000022
Warranty Card
In the event of a warranty claim,
please rst contact our service hotline or send us an e-mail.
2-year Warranty
GB
Manufacturer & Service
Summary USA Inc.
Service hotline: [phone]
E-mail : [email protected]
Internet : www.ultega.net
Made in China