Ultrasport F Bike 150 User manual

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Foldable Home Trainer
F Bike 150
User Manual
www.ultrasport.net

Summary Handels- und Dienstleistungs GmbH
Zusestraße 1
25524 Itzehoe
Germany
[email protected]
www.ultrasport.net
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
Manufacturer
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Safety Instruction 4
Before You Begin 5
Assembly Step 6
Computer Function 9
Tension Adjustment 10
Training Organisation 11
Conditioning Guidelines 12
Warm-Up And Cool-Down 13
Index
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Safety Instruction
WARNING :
To reduce the risk of injuries be sure to read the safety Instructions before using the
ULTRASPORT F BIKE 150.
1. Use the ULTRASPORT F BIKE 150 only on a level surface.
2. Keep children and pets away from this equipment at all times.
3. The ULTRASPORT F BIKE 150 should not be used by persons weighing more than
110 kg.
4. The ULTRASPORT F BIKE 150 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 ULTRASPORT F BIKE 150. Loss of balance may result in a
fall and serious bodily injury.
6. Use the ULTRASPORT F BIKE 150 only as described in the manual.
7. Before engaging in any exercise, always do stretching exercises to properly warm up.
8. 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
physician 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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4

Handlebar
Chain Cover
Hand Pulse
Pedal (Right)
Saddle
Adjustable Knob
Computer
Rear Stabilizer
Front Stabilizer
Tension Knob
Before You Begin
Thank you for choosing the ULTRASPORT F Bike 150. 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.
ULTRASPORT F Bike 150 provides a convenient and simple method to begin your quest
on getting your body in the best shape it can while 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 ULTRASPORT F Bike 150.
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19
19
16
17
16
17
16
17
1
15
5
5
15
19
1
13
14
53
52
Assembly Step
Step 1
• Pull the safety-pin (19) as shown
in the picture; insert the safety-pin
(19) after completely opening the F
Bike 150. Attach front/rear stabilizer
(5) to main frame (1), tighten with
4 sets of carriage bolts (15), curve
washers (17) and domed nut (16).
Step 2
• The left and right pedal (13/14) are
marked “L” and “R”. Connect them to their
appropriate crank arm (52/53).
• 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
counterclockwise.
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10
6
1
3
12
18
10
4
9
1
20
Assembly Step
Step 3
• Lock seat (10) to seat post (3) with
3 x nuts (12) and at washers (18),
then insert into the main frame (1).
Line up the holes and secure the seat
in position with the adjustment knob
(6).
• The correct height for the seat can be
adjusted.
Step 4
• Fix the handlebar (4) to main frame (1)
tighten with 2 x allen bolts (9) and insert
computer (20) to handlebar (4).
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8
22
20
7
Recheck
all bolts, nuts and the pedals
are tightened securely
before use the machine
Step 5
• Connect the upper sensor wire (7)
to middle sensor wire (8), plug the
pulse wire (22) into the hole at the
rear of the computer (20).
Assembly Step
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8

SCAN PULSE
TIME CAL DIST ODOSPEED
Computer Function
KEY SPECIFICATIONS
TIME 0:00~99:59MIN ODOMETER 0~9999ML (KM)
CALORIE 0.0~999.9KCAL DISTANCE 0.0~999.9ML (KM)
SPEED 0.0~999.9ML/H (KM/H) PULSE 40~240BPM
KEY FUNCTIONS
MODE: This key lets you to select and lock on to a particular function you want.
FUNCTIONS
TIME : Press the MODE key until pointer lock in to TIME. The total working
time will be shown when starting exercise.
SPEED : Press the MODE key until pointer lock on to SPEED Display current
speed during working time.
DISTANCE : Press the MODE key until pointer lock on to DISTANCE. The
distance of each workout will be displayed when starting exercise.
CALORIE : Press the MODE key until pointer lock on to CALORIE The calorie
burned will be displayed when starting exercise.
ODOMETER : Automatically accumulates workout distance when starting exercise.
PULSE : Please press the MODE of health, switch to the ”PULSE” function.
Through the heart rate sensor, measuring the number of beats per
minute.
SCAN : Display changes according to the next diagram every 4 seconds.
TIME ➡ SPEED ➡ DISTANCE ➡ CALORIE ➡ ODOMETER ➡
PULSE ➡ SCAN
NOTE
1. Without any signal coming in 4-5 minutes, the LCD display will be shut off automatically.
2. When there is signal input, the monitor automatically turns on.
3. If there is a possibility to see an improper display on the monitor, please replace the
batteries to have a good result .Make sure to replace both batteries at the same time.
4. Please insert the batteries according to the battery compartment label.
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For tension adjustment, simply use the tension adjustment knob 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 long period of time, please consult your general physician
before starting an exercise regimen.
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 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 52 years 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.
Tension Adjustment
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Warm-up : Before every training session 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 ULTRASPORT F-Bike
Training Pulse Rate Reference Chart
Training Organisation
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Conditioning Guidelines
How you begin your exercise program depends on your physical condition. If you have
been inactive for several years, or are severely overweight, you must start slowly and gra-
dually increase your time on the equipment as your heath improves.
Initially, you may be able to exercise only for a few minutes in your target zone, however,
your aerobic 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 exerci-
se 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 routi-
ne you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your
doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and con-
dition.
• 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 exercise, your heart rate should
be maintained at a level between 70% and 85% of your
maximum heart rate. 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
UNCONDITIONED
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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12

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.
Warm-Up and Cool-Down
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Foldable Home Trainer
F Bike 150
331400000070
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 Handels- und Dienstleistungs GmbH
Service hotline: [phone]
Email: [email protected]
Internet: www.ultrasport.net
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