Bedienungsanleitung Icon Image 6.0 EX - IMEVEX4715.0 (Seite 6 von 14) (Englisch)

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2. Whilst another person lifts the rear of the Frame (1),

attach the Rear Stabiliser (16) to the Frame with four

M8 x 40mm Button Screws (54) and four M8 Split

Washers (55).

3. Whilst another person holds the Upright (2) in the posi-

tion shown, connect the Upper Wire Harness (42) to

the Lower Wire Harness (43).

Carefully pull the

upper end of the Upper Wire Harness to remove

the slack from the Wire Harnesses.

Make sure that the Upright (2) is turned so the top

slopes down in the direction shown. Slide the

Upright onto the Frame (1). Be careful to avoid pinch-

ing the Wire Harnesses (42, 43). Attach the Upright to

the Frame with four M8 x 40mm Button Screws (54),

four M8 Split Washers (55), and three Upright Spacers

(30). Make sure that the concave side of each

Upright Spacer is facing the Upright.

Hold the Handlebar (3) near the Upright (2). Feed the

Upper W

ire Harness (42) up through the indicated hole

in the Handlebar. Attach the Handlebar to the Upright

with two M8 x 25mm Patch Screws (59) and two M8

Split W

ashers (55).

Be careful to avoid pinching the

Upper Wire Harness.

Hole

Do not pinch the

Wire Harnesses

(42, 43) during

this step.

Top must

slope down in

this direction.

Do not pinch

the Upper

Wire Harness

(42) during

this step.

The following guidelines will help you to plan your

exercise program. Remember that 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, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat burn-

ing, and cardiovascular (aerobic) exercise.

o find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers

above

your age; the three numbers are your “training zone.”

The lowest number is the recommended heart rate for

fat burning; the middle number is the recommended

heart rate for maximum fat burning; and the highest

number is the heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for ener

gy. 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 num-

ber or the middle number in your training zone as you

exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be “aerobic.” Aerobic exercise

is activity that requires large amounts of oxygen for

prolonged periods of time. This increases the demand

on the heart to pump blood to the muscles, and on the

lungs to oxygenate the blood. For aerobic exercise,

adjust the intensity of your exercise until your heart

rate is near the highest number in your training zone.

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 prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. (During the first few weeks of your exercise pro-

gram, 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 flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs each week, with at least one day of rest between

workouts.

After a few months of regular exercise, you

may complete up to five workouts each week, if

desired.

The key to success is make exercise a regu

lar and enjoyable part of your everyday life.

WARNING:

Before beginning this or any exercise pro-

gram, consult your physician. This

is espe-

cially important for individuals over the age

of 35 or individuals with pre-existing health

problems.

The pulse sensors are not medical devices.

Various factors may affect the accuracy of

heart rate readings. The pulse sensors are

intended only as an exercise aid in determin-

ing heart rate trends in general.

EXERCISE GUIDELINES

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