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32 20 23 26 HOW TO TIGHTEN THE CRANK If the Crank Arms (10) become loose, they should be tightened in order to prevent excessive wear. To tighten the Crank Arms, the Left Side Shield (11, not shown) must first be removed as described on page 10. Next, loosen the Crank Nut (17) on the left Crank Arm (10). Place the end of a standard screwdriver in one of the slots in the Slotted Crank Nut (15). Lightly tap the screwdriver with a hammer to turn the Slotted Crank Nut counterclockwise until the arms are no longer loose. Do not overtighten the Slotted Crank Nut. When the Slotted Crank Nut is properly tightened, retighten the Crank Nut and reattach the left side shield. 17 15 10 11 CONDITIONING GUIDELINES WARNING Before beginning any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. WHY EXERCISE? Exercise has proven essential for good health and well-being. Participation in a well-rounded exercise program helps to develop a stronger and more efficient heart, improved respiratory function, increased stamina, better weight management, increased ability to handle stress, and greater self-esteem. 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. Burning Fat To burn fat effectively, you must exercise at the proper intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, keep your heart rate in the lower end of your training zone. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Oaerobic.O 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 effective aerobic exercise, keep your heart rate in the higher end of your training zone. HOW TO MEASURE YOUR HEART RATE The proper intensity level can be found by using your heart rate as a guide. For effective exercise, 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 training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition. AGE TRAINING ZONE (BEATS/MIN.) UNCONDITIONED CONDITIONED 20 138.167 133.162 25 136.166 132.160 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 To measure your heart rate, place two fingers on your wrist as shown. Stop exercising and take a six-second heartbeat count. Multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES A proper workout includes the following parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases the body temperature, heart rate, and circulation in preparation for exercise. A cardiovascular exercise period, including 20 to 30 minutes of exercise with your heart rate in your training zone. A cool-down, with 5 to 10 minutes of stretching. Thorough stretching helps to offset problems caused when you stop exercising suddenly. Stretching after exercise is also very effective for increasing flexibility. 12 EXERCISE FREQUENCY To maintain or improve your condition, plan three exercise, you may complete up to five workouts each workouts each week, with at least one day of rest week, if desired. Find the best time of day for your between workouts. After a few months of regular workouts, and then stick with it. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretchNnever 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 ...