Xterra 16416525 User manual

AIR CYCLE
RETAIN FOR FUTURE REFERENCE
MAURICE PINCOFFS CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8
OWNER’S
MANUAL
Model No.
16416525
Air Cycle
Assembly
Operation
Exercise
Parts
Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operating
unit.

Customer Service 1-888-707-1880 1 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
Manufacture’s One-Year Limited Warranty
Your Xterra Air Cycle is warranted for one year from the date of purchase against defects in
material when used for the purpose intended, under normal conditions and provided it receives
proper care. Any part found defective or missing will be sent at no cost when returned in
accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other income
producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and
alterations.
This warranty provided herein is lieu of all other express warranties, any implied warranties,
including any implied warranties of merchantability of fitness for particular purpose, are limited in
duration to the first 12 months from date of purchase. All other obligations or liabilities, including
liability for consequential damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the cycle shown in figure can be ordered from Maurice Pincoffs Canada Inc.
6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When ordering parts, the
parts will be sent and billed at the current prices. Prices may be subject to change without
notice. Check or money order must accompany all orders. Standard hardware items are
available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call our
Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax [phone] or
email [email protected]. Office hours are from 8:30 AM to 5:00 PM Monday to
Friday Eastern Standard Time. Visit us at www.pincoffs.ca.
Always include the following information when ordering parts
Model number
Name of each part
Part number of each part
TABLE OF CONTENTS
WARRANTY
1
COMPUTER INSTRUCTION
12
SAFETY PRECAUTIONS
2
EXPLODED DIAGRAM
13
PRE-ASSEMBLY CHECK LIST
3
PARTS LIST
14-16
HARDWARE PACKING LIST
4
TROUBLE SHOOTING / MAINTENANCE
17
ASSEMBLY INSTRUCTION
5-10
TRAINNING GUIDELINES
18-20
SET UP INSTRUCTION
11
EXERCISE ROUTINE
21-22

Customer Service 1-888-707-1880 2 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of
each product we produce, occasional errors and /or omissions do occur. In any event should you
find this product to have either a defective or a missing part please contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will
not be applicable to products being subjected to professional use or products being used in a gym
center.
This exercise equipment was designed and built for optimum safety. However, certain precautions
apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual
before assembly and operation of this machine. Also, please note the following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it
carefully before using your upright cycle.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this equipment, STOP the workout at once. CONSULT A PHYSICIAN MMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully
tightened before each use.
4. The upright cycle must be regularly checked for signs of wear and damage. Any part
found defective must be replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, It is recommended to use an
equipment mat to prevent the unit from moving while it is being used, which could possibly
scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment
while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward.
This allows your heart rate to gradually increase and decrease and will help prevent you
from straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting
clothing that could become entangled with the moving parts of your upright cycle.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back.
Always use proper lifting techniques.
13. User weight should not exceed 250 lbs.
14. Tie all long hair back. Remove all personal jewelry before exercising.
15. After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
16. Injuries may result from incorrect or excessive training and using the equipment otherwise
than as directed or recommended by your doctor.
WARNING:
BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN. THIS IS
ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH
PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY
FITNESS EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR PEROSNAL INJURY OR
PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE USE OF THIS PRODUCT.

Customer Service 1-888-707-1880 3 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
PRE-ASSEMBLY CHECK LIST
THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY:
Socket Wrench
Large Wrench
Allen Wrench w/Screwdriver (6mm)
Wrench
PART NO.
DESCRIPTION
QTY
PART NO.
DESCRIPTION
QTY
6/7
Left / right handlebar
2
3
Front stabilizer
1
78
Water bottle holder
1
5
Monitor post
1
62/63
Left / right rest pedal
2
37
Monitor
1
72
Adjustment knob
1
76
Wheel
2
32/33
Left / right fan cage
2
77
End cap
2
70
Seat
1
53/54
Left / right crank
2
4
Seat post
1
55/56
Left / right pedal
2
1
Main frame
1
42/43
Left / right cover
2
2
Rear stabilizer
1
73
Leveling cap
2
(62)
(78)
(72)
(43)
(1)
(73)
(70)
(4)
Monitor (37)
(2)
(7)
(63)
(33)
(76)
(3)
(56)
(77)
(8)
(54)
(6)
Monitor post (5)

Customer Service 1-888-707-1880 4 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
HARDWARE PACKING LIST

Customer Service 1-888-707-1880 5 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read
this manual carefully. For the sake of familiarizing yourself with the parts identified in the
instruction, first study the overview drawing. Set all parts in a clear area on the floor and remove
the packing material. Refer to the parts list for help to identify the parts. It will take two people to
assemble your unit.
STEP 1
Attach the front stabilizer (3) to the main frame (1). Secure using two m8 x 1.25 x 75mm carriage
bolt (80), two m8 arc washers (97), two m8 lock washers (98) and two m8 x 1.25 cap nuts (94).
Note the wheels on the front stabilizer must be facing the front of the cycle.
STEP 2
Attach the rear stabilizer (2) to the main frame (1). Secure using two m8 x 1.25 x 75mm carriage
bolt (80), two m8 arc washers (97), two m8 lock washers (98) and two m8 x 1.25 cap nuts (94).
NOTE: If your cycle is wobbly or unstable, you can adjust the leveling caps (73) on the rear
stabilizer (2) to level the cycle.

Customer Service 1-888-707-1880 6 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
STEP 3
Connect the computer extension wire (38) to the sensor wire (39)
Attach the upright (5) into the main main frame (1) Secure using four m8 x 1.25 x 15mm button
head bolts (87), four m8 washers (96) and four m8 lock washers (98).
STEP 4
Attach the water bottle holder (78) to the upright (5). Secure using two M5 x 15mm screws (85).

Customer Service 1-888-707-1880 7 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
STEP 5
CAUTION: It is possible to assemble the crank arms incorrectly. The left crank arm and right crank
arm must be assembled in opposite directions. The main drawing shows the directions of the
crank arms. Please refer to the drawing to assemble the crank arms. Diagrams shown in drawing
B and C are incorrect.
Insert the bearing (51) into the right linkage arm (8R) if not pre-assemble. Attach the right linkage
arm (8R) to the small right crank (44R), then attach the right crank arm (54) to the right linkage arm
(8R). Secure with one m10 lock washer (45), one m10 x 1.25 right flange nut (47) using the
socket wrench. Push the crank cap (48) into the small right crank (44R).
Repeat for the left side. Ensure that the crank arms are attached in opposite directions.
The right flange nut (47) is black in colour and the left flange nut (46) is brass in colour.
The right flange nut has right hand threads and is tightened clockwise. The left flange nut has left
hand threads and is tightened counter-clockwise.

Customer Service 1-888-707-1880 8 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
STEP 6
Attach the handlebar shaft (69) to the main frame (1). Secure tightly.
STEP 7
Slide the o16.2 x 022 x 1.5mm washer (60) on to the handlebar shaft (69).
Slide the right handlebar (7) on to the handlebar shaft (69).
Insert the 010 x 018 x 2mm plastic washer (58) on the welded bolt at the bottom of the right
handlebar (7).
Slide the right linkage arm (8R) on the welded bolt. Note ensure that the bushing (57) is in the
linkage arm. Secure the linkage arm using one
Secure the linkage arm to the handlebar using one ø10 x ø18 x 2mm plastic washer (58), one m8
washer (96) and one m8 x 1.25 nylock nut (92).
Repeat for the left side.

Customer Service 1-888-707-1880 9 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
STEP 8
Attach the right pedal rest (63) to the handlebar shaft (69). Secure using one ø17 x ø22 x .4mm
wavy washer (49) one ø10 x ø25.4 x 2mm washer (61) and one pedal bolt (65).
Insert the pedal cover (64) into the right pedal rest (63).
Repeat for the left pedal rest (62).
NOTE: The right and left pedal rest are marked with an R or L on the bottom side of the pedal.
STEP 9
Attach right pedal (56) to the right crank arm (54).
Repeal for the left pedal (55).
NOTE: The right and left pedal are marked with an R or L on the bottom side of the pedal.
The right pedal should be threaded on clockwise and the left pedal on counter-clockwise

Customer Service 1-888-707-1880 10 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
STEP 10
Attach the seat (70) to the seat post (4). Secure using three m8 x 1.25 nylock nuts (92) and three
m8 washers (96).
Insert the seat post (4) into the main frame (1). Secure using the seat post adjustment knob (72).
NOTE: The pin of the seat post adjustment knob (72) must be inserted into one of the adjustment
holes in the seat post (4). The adjustment knob (72) must be tightened to ensure that the seat post
will fit securely in the main frame (1).
STEP 11
Insert two AA batteries into the back of the monitor (37). Connect the computer wire (38) into the
back of the monitor (37). Insert the excess wire into the upright (8) to avoid pinching the wires
when sliding the monitor on the upright.
Slide the monitor (37) on to the upright (8).

Customer Service 1-888-707-1880 11 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
SET UP INSTRUCTIONS
Place the cycle in the area where it will be used. It is recommended that the cycle be placed on an
equipment mat. The cycle is approximately 48 inches long x 24.6 inches wide x 52 inches tall. An
area 4 feet wide x 6 feet long is required for safe operation of the cycle.
LEVELING: Adjust the leveling caps (73) on the rear stabilizer (2) so that cycle sits the floor
without rocking.
MOVING: The cycle has a pair of wheels (76) on the front stabilizer (3). Lift up the rear stabilizer
(2) to move the cycle.
Proper seat height is important for efficient exercise. To determine proper seat height, sit on the
cycle and center the ball of your foot on the pedal in the down position.
If your leg is too straight or if your foot cannot touch the pedal when extended at the down stroke,
you will need to adjust the seat post.
Loosen and pull the seat post adjustment knob (72), then lower or raise the seat post (2) to the
desired height, and secure with the seat post adjustment knob (72).Do not sit on the cycle when
making the adjustments.
FUNCTION INSPECTION:
Visually inspect the cycle to verify that assembly is as shown in the above illustration. Check the
function of the cycle by turning the crank slowly through one complete revolution to verify that the
drive train functions properly.
STORAGE:
1. To store the cycle, simply keep it in a clean dry place.
2. To avoid damage to the monitor remove the batteries before storing the cycle for one year or
more.

Customer Service 1-888-707-1880 12 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
COMPUTER INSTRUCTIONS
POWER ON: Pedal movement or press the MODE button.
POWER OFF: Automatic shut off after four minutes of inactivity.
FUNCTION BUTTONS:
MODE : Press and release to select functions for display or to
preset target values.
SET : Press to set target values for TIME, DISTANCE , and CALORIE.
RESET : This button will reset each function to zero. To reset all functions
to zero, press the button and hold it down for four seconds.
SPEED INDICATOR:
When pedaling, the LCD will display a bar to show the approximate current
speed.
PRESET VALUES OPERATION:
Stop pedaling for four seconds. When “STOP” appears on display the meter
is in setting mode. The meter will cycle through the functions as follows and
allow you to set the function values.
Time (0:00 to 99:00) →Distance (0.0 to 99.99 mile) →Calorie (0.0 to 999.9 Kcal)
Use SET and RESET buttons to choose desired setting values, and press MODE button to confirm. Or, just press
the MODE button to skip the setting and move on to the next function. After all the desired settings are chosen,
begin pedaling to start the workout.
FUNCTIONS:
SCAN: Automatically scans TIME, SPEED, DISTANCE, and CALORIE in sequence with a change every
four seconds. Press and release the MODE button until “SCAN” appears on display.
TIME: Press MODE button until “TMR” appears to display the time from one second up to 99:59 minutes.
Counts down from preset value.
SPEED: Press MODE button until “SPD” appears to display the current speed from zero
to 999.9 miles per hour.
DISTANCE: Press MODE button until “DST” appears to display the distance from zero to 99.99 miles. Counts
down from preset value.
CALORIE: Press MODE button until “CAL” appears to display the calorie consumption from zero to 999.9 Kcal.
Counts down from preset value. The calorie readout is an estimate for an average user. It should be
used only as a comparison between workouts on this unit.
NOTE: The monitor will shut off automatically after four minutes of inactivity. All function values will be kept. Press the
RESET button and hold it down for four seconds to reset all functions to zero. AA Batteries
HOW TO INSTALL AND REPLACE BATTERIES:
1.Open the Battery Door on the back of the meter.
2.The meter operates with two AA batteries, the batteries
are not included. Refer to the illustration to install or
replace the batteries.
NOTE:
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.

Customer Service 1-888-707-1880 13 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
DIAGRAM
PARTS LIST

Customer Service 1-888-707-1880 14 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
KEY NO.
PART NO.
DESCRIPTION
QTY
1
1652501
Main Frame
1
2
1652502
Rear Stabilizer
1
3
1652503
Front Stabilizer
1
4
1652504
Seat Post
1
5
1652505
Monitor Post
1
6
1652506
Left Handlebar
1
7
1652507
Right Handlebar
1
8
1652508
Linkage
2
9
1652509
Pulley and Axle
1
10
1652510
Bearing (6003z)
2
11
1652511
Inner C Ring (35mm)
2
12
1652512
Spacer Washer (ø17 x ø22 x 0.5mm)
3
13
1652513
C Ring (17mm)
2
14
1652514
V-Ribbed Belt
1
15
1652515
Idler Arm
1
16
1652516
Idler Wheel
1
17
1652517
Idler Wheel Spacer
1
18
1652518
Foam Pad
1
19
1652519
Tension Spring
1
20
1652520
Large Washer (ø16 x ø32 x 0.5mm)
1
21
1652521
Fan Wheel
1
22
1652522
Bearing (6000z)
2
23
1652523
Fan Axle
1
24
1652524
Wavy Washer (ø10 x ø13 x 0.4mm)
1
25
1652525
Spacer Washer (ø10 x ø13 x 0.5mm)
2
26
1652526
Spacer (ø10 x ø16 x 13.5mm)
1
27
1652527
Thin Nut (3/8" - 26 x 0.2" thick)
1
28
1652528
Thin Nut (3/8" - 26 x 0.28" thick)
2
29
1652529
Thin Nut (3/8" - 26 x 0.35" thick)
2
30
1652530
Eye Bolt (M6 x 1 x 50mm)
2
31
1652531
Tension Bracket
2
32
1652532
Left Fan Cage
1
33
1652533
Right Fan Cage
1
34
1652534
Trim Strap
1
35
1652535
Left Cage Cover
1
36
1652536
Right Cage Cover
1
37
1652537
Monitor
1

Customer Service 1-888-707-1880 15 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
KEY NO.
PART NO.
DESCRIPTION
QTY
38
1652538
Connection Wire
1
39
1652539
Sensor Wire
1
40
1652540
Sensor Clip
1
41
1652541
Magnet
1
42
1652542
Left Cover
1
43
1652543
Right Cover
1
44
1652544
Small Crank
2
45
1652545
Tooth Lock Washer (M10)
4
46
1652546
Left Flange Nut, Brass Color (M10x1.25, Left Hand Threads)
1
47
1652547
Right Flange Nut, Black Color (M10x1.25,RightHand Threads)
3
48
1652548
Crank Cap
4
49
1652549
Wavy Washer (ø17 x ø22 x 0.4mm)
4
50
1652550
C Ring (35mm)
4
51
1652551
Bearing (6003z)
2
52
1652552
Plastic Spacer (ø17 x ø22 x 4mm)
2
53
1652553
Left Crank
1
54
1652554
Right Crank
1
55
1652555
Left Pedal
1
56
1652556
Right Pedal
1
57
1652557
Linkage Bushing
2
58
1652558
Plastic Washer (ø10 x ø18 x 2mm)
4
59
1652559
Handlebar Bushing
4
60
1652560
Washer (ø16.2 x ø22 x 1.5mm)
3
61
1652561
Washer (ø10 x ø25.4 x 2mm)
2
62
1652562
Left Rest Pedal
1
63
1652563
Right Rest Pedal
1
64
1652564
Pedal Cover
2
65
1652565
Shaft Bolt
2
66
1652566
Foam Grip
2
67
1652567
Round Plug (25.4mm)
2
68
1652568
Oval Plug (20mm x 40mm)
4
69
1652569
Handlebar Shaft
2
70
1652570
Seat
1
71
1652571
Sleeve
1
72
1652572
Adjustment Knob
1
73
1652573
Leveling Cap
2
74
1652574
Cap Bushing
2

Customer Service 1-888-707-1880 16 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
KEY NO.
PART NO.
DESCRIPTION
QTY
75
1652575
Securing Cap
2
76
1652576
Wheel
2
77
1652577
End cap (60mm)
2
78
1652578
Water Bottle Holder
1
80
1652580
Carriage Bolt (M8 x 1.25 x 75mm)
4
81
1652581
Screw, Round Head (M4 x 12mm)
2
82
1652582
Screw, Round Head (M4 x 15mm)
8
83
1652583
Screw, Round Head (M4 x 25mm)
4
84
1652584
Screw, Round Head (M5 x 10mm)
2
85
1652585
Screw, Round Head (M5 x 15mm)
3
86
1652586
Screw, Round Head (M4 x 0.6 x 35mm)
1
87
1652587
Bolt, Button Head (M8 x 1.25 x 15mm)
4
88
1652588
Bolt, Button Head (M8 x 1.25 x 38mm)
2
89
1652589
Bolt, Flat Head (M10 x 1.5 x 25mm)
1
90
1652590
Bolt, Flat Head (M10 x 1.5 x 35mm)
1
91
1652591
Nylock Nut (M10 x 1.5)
2
92
1652592
Nylock Nut (M8 x 1.25)
8
93
1652593
Nylock Nut (M6 x 1)
2
94
1652594
Acorn Nut (M8 x 1.25)
4
95
1652595
Nut (M4 x 0.6)
1
96
1652596
Washer (M8)
8
97
1652597
Arc Washer (M8)
6
98
1652598
Lock Washer (M8)
8
99
1652599
Warning Label
1
100
16525100
Socket Wrench
1
101
16525101
Allen Wrench w/ Screwdriver (6mm)
1
102
16525102
Large Wrench
1
103
16525103
Wrench
1
104
16525104
Manual
1

Customer Service 1-888-707-1880 17 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
TROUBLE SHOOTING
Problem
Cause
Correction
Monitor does not display
Batteries not installed
Insert batteries
No speed or distance displays on
the monitor
Connected wire doesn’t connect
with extension wire of computer
or sensor wire
Securely plug connected wire
into extension wire of computer
and sensor wire
Connected wire or sensor wire
damaged
Replace connected wire or
sensor wire
Computer not working properly
Replace computer
No tension
Belt drops off the belt pulley and
groove of wheel
Put the belt back to the belt
pulley and groove of wheel
Grinding
Idler pulley defective
Replace idler pulley
Fan wheel defective
Replace fan wheel
Squealing
Poly V-belt slipping
Adjust poly v-belt
Crank bearing defective
Replace crank bearing
Idler wheel bearing defective
Replace idler wheel bearing
Fan wheel bearing defective
Replace fan wheel bearing
MAINTENANCE :
The safety and integrity designed into the Air 525 can only be maintained when the Air 525 is
regularly examined for damage and wear. Special attention should be given to the following:
1. Pedaling slowly and verify that the Air Resistance System provides tension. The Air Resistance
System should provide many years of use.
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. It is the sole responsibility of the user/owner to ensure that regular maintenance is performed.
5. Worn or damaged components shall be replaced immediately or the Air 525 removed from
service until repair is made.
6. Keep your Air 525 clean by wiping it off with an absorbent cloth after use.

Customer Service 1-888-707-1880 18 Maurice Pincoffs Canada Inc. © 2011
Or email us at [email protected]
TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among
its benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define
each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to
power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is
the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the
efficient functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your
maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver
oxygen to the working muscles. Regular vigorous exercise produces a training effect that can
increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an
increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles
to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient
to meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in
any physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The
intensity, duration and frequency of exercise should be above the training threshold and should
be gradually increased as the body adapts to the increasing demands. As your fitness level
improves, so the training threshold should be raised. Working through your program and
gradually increasing the overload factor is important.

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Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved. There is little
transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why
it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort
to come. It should be gentle and preferably use the muscles to be involved later. Stretching should
be included in both your warm up and cool down, and should be performed after 3-5 minutes of
low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a
large supply of blood remains in the working muscles. If it is not returned promptly to the central
circulation, pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a
measure of the required intensity of exercise. You need to exercise hard enough to condition
your circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are
starting off, you can get a good training effect with a heart rate of 110-120 beats per minute (BPM).
If you are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of
your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on
the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so
your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back
as fitness improves. The following table is a guide to those who are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is done
for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10
seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the
time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may
work quite comfortably a little above that suggested for your age group. The following table is a
guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120