Model No. PFEX17932

Serial No.

Serial

Number

Decal

QUESTIONS?

If you have questions, or if there are missing parts, we will guar- antee complete satisfaction through direct assistance from our factory.

TO AVOID DELAYS, PLEASE

CALL DIRECT TO OUR TOLL- FREE CUSTOMER HOT LINE. The trained technicians on our cus- tomer hot line will provide imme- diate assistance, free of charge to you.

CUSTOMER HOT LINE:

1-888-533-1333

Mon.???Fri., 6 a.m.???6 p.m. MST

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

USER'S MANUAL

Patent Pending

Visit our website at

www.proform.com

new products, prizes, fitness tips, and much more!

1.Read all instructions in this manual before using the exercise cycle.

2.Use the exercise cycle only as described in this manual.

3.It is the responsibility of the owner to ensure that all users of the exercise cycle are ade- quately informed of all precautions.

4.The exercise cycle is intended for home use only. Do not use the exercise cycle in

a commercial, rental, or institutional setting.

5.Place the exercise cycle indoors on a level surface. Keep the exercise cycle away from moisture and dust. Place a mat under the exercise cycle to protect the floor.

6.Inspect and properly tighten all parts regular- ly. Replace any worn parts immediately.

7.Keep children under the age of 12 and pets away from the exercise cycle at all times.

8.Wear appropriate clothing when exercising; do not wear loose clothing that could become caught on the exercise cycle. Always wear athletic shoes for foot protection.

9.The exercise cycle should not be used by persons weighing more than 250 pounds.

10.The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate

readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

11.Always keep your back straight when using the exercise cycle; do not arch your back.

12.If you feel pain or dizziness while exercising, stop immediately and cool down.

13.The exercise cycle does not have a free- wheel; the pedals will continue to move until the flywheel stops.

14.The decal shown below has been placed on the exercise cycle. If the decal is missing, or if it is not legible, please call our Customer Service Department toll-free at 1-888-533- 1333 to order a free replacement decal. Apply the decal in the location shown.

Congratulations for selecting the new PROFORM?? GL35 exercise cycle. Cycling is one of the most effec- tive exercises for increasing cardiovascular fitness, building endurance, and toning the entire body. The PROFORM?? GL35 exercise cycle offers an impressive array of features to let you enjoy this healthful exer- cise in the convenience and privacy of your home.

For your benefit, read this manual carefully before you use the exercise cycle. If you have questions after reading this manual, please call our Customer

Service Department toll-free at 1-888-533-1333, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is PFEX17932. The serial number can be found on a decal attached to the exercise cycle (see the front cover of this manual).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

1.Identify the Front Stabilizer (2). While another person lifts the front of the Frame (1), attach the Front Stabilizer to the Frame with two M10 x 112mm Carriage Bolts (65) and two M10 Black Nylon Locknuts (63). Make sure that the Front Stabilizer is turned so the Wheels (30) are not touching the floor.

2.While another person lifts the rear of the Frame (1), attach the Rear Stabilizer (3) to the Frame with two M10 x 112mm Carriage Bolts (65) and two M10 Black Nylon Locknuts (63).

3.While another person holds the Upright (13) in the position shown, connect the Upper Wire Harness (36) to the Lower Wire Harness (35). Carefully pull the upper end of the Upper Wire Harness to remove any slack from the Wire Harnesses; make sure that the connectors do not catch on the indicated rod.

Turn the indicated Adjustment Knob (28) counterclock- wise two or three turns to loosen it. Next, pull the Knob, insert the Upright (13) into the Frame (1), and then release the Knob. Be careful to avoid pinching the

Wire Harnesses (35, 36). Move the Upright up and down slightly until the pin on the Knob snaps into one of the holes in the Upright. Then, turn the Knob clockwise until it is tight.

Tighten the M6 x 25.4mm Button Screw (33) into the Frame (1) and into the slot in the side of the Upright (13).

Attach the Water Bottle Holder (9) to the Upright (13) with two M4 x 22mm Screws (21).

4.Slide the two Handlebar Collars (7) onto the Left Handlebar (50). Insert the Right Handlebar (51) into the Left Handlebar. Connect the Handlebar Collars, the Left Handlebar, and the Right Handlebar with two M4 x 16mm Screws (66).

Attach the Handlebar Bracket (15) to the Left and Right Handlebars (50, 51) with four M8 x 22mm Button Screws (74).

Attach the Handlebar Bracket (15) to the Upright (13) with two M8 x 39mm Button Bolts (64), two M8 Nylon Locknuts (10), and an M8 x 14mm Button Screw (49).

5.While another person holds the Console (16) in the position shown, connect the wire harness on the Console to the Upper Wire Harness (36). Insert the excess wire harness into the Upright (13).

Attach the Console (16) to the Upright (13) with four M4 x 16mm Screws (66). Be careful to avoid pinch- ing the wire harnesses.

6.The Console (16) requires four ???D??? batteries (not included); alkaline batteries are recommended. Remove the indicated screw from the battery drawer, and pull the battery drawer open. Insert four batteries into the battery drawer; make sure that the batteries are oriented as shown by the markings inside the battery drawer. Close the battery drawer and reattach the screw. Note: When the batteries are installed cor- rectly, the fan will turn on for a moment.

7.Turn the indicated Adjustment Knob (28) counterclock- wise two or three turns to loosen it. Next, pull the Knob, insert the Seat Post (5) into the Frame (1), and then release the Knob. Move the Seat Post up and down slightly until the pin on the Knob snaps into one of the holes in the Seat Post. Then, turn the Knob clock- wise until it is tight.

7

8.Attach the Seat (12) to the Seat Bracket (6) with four M8 Nylon Locknuts (10) and four M8 Split Washers (70). Note: The Nylon Locknuts and the Split Washers may be pre-attached to the underside of the Seat.

Turn the indicated Adjustment Knob (28) counterclock- wise two or three turns to loosen it. Next, pull the Knob, slide the Seat Bracket (6) into the top of the Seat Post (5), and then release the Knob. Move the Seat

Bracket forward and backward slightly until the pin on the Knob snaps into one of the holes in the Seat Bracket. Then, turn the Knob clockwise until it is tight.

9.Identify the Left Pedal (24), which is marked with an ???L.??? Using an adjustable wrench, firmly tighten the Left Pedal counterclockwise into the Left Crank Arm (42). Tighten the Right Pedal (not shown) clockwise into the Right Crank Arm. Important: Tighten both

Pedals as firmly as possible. After using the exer- cise cycle for one week, retighten the Pedals. For best performance, the Pedals must be kept tight- ened.

Adjust the Left Pedal Strap (25) to the desired position, and press the end of the Pedal Strap onto the tab on the Left Pedal (24). Adjust the Right Pedal Strap (not shown) in the same way.

indicated knob counterclockwise two or three turns to loosen it (if the knob is not loosened enough, it may scratch the seat post). Next, pull the knob, slide the seat post to the desired height, and then release the knob. Move the seat post up and down slightly until the pin on the knob snaps into one of the holes in the seat post. Then, turn the knob clockwise until it is tight.

HOW TO ADJUST THE SEAT

and then release

the knob. Move the upright up and down slightly until the pin on the knob snaps into one of the holes in the upright. Then, turn the knob clockwise until it is tight.

HOW TO ADJUST THE PEDAL STRAPS

The seat can be adjusted to the position that is the most comfortable for you. Before adjusting the seat, dismount the exercise cycle; do not adjust the seat while you are sitting on it. To

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more enjoyable and effective. When the manual mode of the console is selected, the resistance of the pedals can be changed with the touch of a button. As you pedal, the console will provide continuous exercise feedback. You can even measure your heart rate using the built-in hand- grip pulse sensor.

The console also offers four Smart programs. Each pro- gram automatically changes the resistance of the ped- als and prompts you to increase or decrease your pace as it guides you through an effective workout.

In addition, the console features two Heart Rate pro- grams that change the resistance of the pedals and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise.

The console also features iFIT.com interactive technol- ogy. Having iFIT.com technology is like having a per-

sonal trainer in your home. Using a stereo audio cable (available at electronics stores), you can connect the exercise cycle to your home stereo, portable stereo, computer, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and videocassettes are available separately). iFIT.com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High- energy music provides added motivation. To purchase iFIT.com CDs and videocassettes, call toll-free 1-888-533-1333.

With the exercise cycle connected to your computer, you can also go to our Web site at www.iFIT.com and access programs directly from the internet. Explore www.iFIT.com for more information.

To use the manual mode of the console, see page 11. To use a Smart program, see page 13. To use a Heart Rate program, see page 14. To use an iFIT.com CD or videocassette, see page 18. To use a program directly from our Web site, see page 19.

HOW TO USE THE MANUAL MODE

1 Turn on the console.

Note: The console requires four 1.5V ???D??? batteries (see assembly step 6 on page 7).

To turn on the console, press the On/Reset button or begin pedaling. (See the drawing on page 10 to identify the On/Reset button.)

2 Select the manual mode.

Each time the console is turned on, the manual mode will be selected. If a program has been select- ed, select the manual mode by pressing the Program button repeated- ly until the letters RPM appear in the small display.

Begin pedaling and change the resistance of 3 the pedals as desired.

As you pedal, change the resistance of the ped- als by pressing the + and ??? buttons below the large display. There are ten resistance levels??? level 10 is the most challenging. Note: After the buttons are pressed, it will take a few seconds for the resistance to reach the selected setting.

Follow your progress with small display and 4 the large display.

seconds. If you use the handgrip pulse sensor, the display will also show your heart rate (see step 5 on page 12).

To view only the distance you have pedaled or the number of calories or fat calories you have burned,

press the upper button on the left side of the large display until only the word DISTANCE, CALORIES, or

FAT CALORIES appears in the upper section of the large display. Make sure that the word SCAN does not appear. To again view the distance you have pedaled and the numbers of calories and fat calories you have burned, press the upper button until the word SCAN reappears.

The center of the large display will show the elapsed time and your current pace (pace is shown in

minutes per mile). The display will change from one number to the other every few seconds. Note: When a program is selected (except for the SelfSelect program), the display will show the time remaining in the program instead of the elapsed time.

To view only the elapsed time or your pace, press the center button on the left side of the large dis- play until only the word TIME or PACE appears.

Make sure that the word SCAN does not appear. To view both the elapsed time and your pace, press the center button until the word SCAN

The small display will show your pedaling pace, in revolutions per minute (RPM). The indicator bar in the small display will increase or decrease in length as you increase or decrease your pedaling pace.

reappears.

The lower sec- tion of the large display will show

your pedaling speed and the

resistance level.

The display will change from one number to the other every few seconds.

The upper sec- tion of the

large display will show the distance you

have pedaled

and the numbers of calories and fat calories you have burned (see FAT BURNING on page 21 for an explanation of fat calories). The display will change from one number to the next every few

To view only your pedaling speed or the resis- tance level, press the lower button on the left side of the large display until only the word SPEED or RESISTANCE appears. Make sure that the word SCAN does not appear. To view both your pedaling speed and the resistance level, press the lower button until the word SCAN reappears.

To reset the displays, press the On/Reset button.

Note: The con- sole can show speed and dis- tance in either miles or kilo- meters. The let-

ters MPH or KM/H will appear in the lower section of the large display to show which system of mea- surement is selected. To change the system of measurement, hold down the On/Reset button for about six seconds. Note: When the button is held down, the fan will turn on for a moment. When the batteries are replaced, it may be necessary to res- elect the desired system of measurement.

5 Measure your heart rate if desired.

If there are thin sheets of plastic on the metal contacts on the hand- grips, peel off the plastic. To use the hand- grip pulse sen-

sor, hold the handgrips with your palms resting against the metal contacts. Avoid moving your hands. When your pulse is detected, the heart- shaped indicator in the large display will flash each time your heart beats. After a moment, two dashes (??? ???) will appear and then your heart rate will be shown.

For the most accurate heart rate reading, continue to hold the handgrips for about 30 seconds. Note: When you first hold the handgrips, the large dis- play will show your heart rate continuously for 30 seconds. The display will then show your heart rate along with other feedback modes.

6 Turn on the fan if desired.

To turn on the

fan at low speed, press the fan button. To turn

on the fan at high speed,

press the fan button a second time. To turn off

the fan, press the fan button a third time. Note: If the fan is turned on but the pedals are not moved for thirty seconds, the fan will automatically turn off to conserve the batteries.

Rotate the thumb wheel on the right side of the console to pivot the fan to the desired angle.

When you are finished exercising, the console 7 will automatically turn off.

If the pedals are not moved for a few seconds, the displays will pause and the time will flash in the large display.

If the pedals are not moved and the console but- tons are not pressed for a few minutes, the con- sole will turn off to conserve the batteries.

HOW TO USE A SMART PROGRAM

Each Smart program will automatically change the resistance of the pedals and prompt you to increase or decrease your pace as it guides you through an effec- tive workout. Programs 3 and 4 are weight loss pro- grams, program 5 is an aerobic program, and program 6 is a high-performance interval-training program.

Follow the steps below to use a Smart program.

1 Turn on the console.

See step 1 on page 11.

2 Select one of the Smart programs.

Each time the console is turned on, the manual mode will be selected. To select a Smart program, press the Program button repeatedly until the num- ber 3, 4, 5, or 6 appears in the small display.

3 Begin pedaling to start the program.

To start the program, simply begin pedaling. Each Smart program consists of 20 or 30 one-minute periods. One resistance level and one target pace are programmed for each period. (The same resistance level and/or target pace may be pro- grammed for two or more consecutive periods.)

At the end of each period of the program, the resistance of the pedals will automatically change if a different resistance level is programmed for the next period. Note: If the resistance level is too high or too low, you can change it by pressing the + and ??? buttons below the large display. However, when the current period is completed, the resis- tance of the pedals will automatically change if a different resistance level is programmed for the next period.

13

The target pace

for the current period will be shown by the arrows in the small display. To

pedal at the target pace, simply

increase or decrease your pace until there is one arrow pointing to each segment of the indicator bar (see the drawing above). At the end of each period, the number of arrows will change if a dif- ferent target pace is programmed for the next period. When the number of arrows changes, change your pace until there is one arrow point- ing to each segment of the indicator bar.

Important: The target pace is intended only to provide a goal. Your actual pace may be slow- er than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfort- able for you.

During the program, the center of the large dis- play will show the time remaining in the program. If you stop pedaling for a few seconds, the dis- plays will pause and the time will flash. If you continue pedaling after the program is completed, the displays will continue to show exercise feed- back.

4 Follow your progress with the large display.

See step 4 on page 11.

5 Measure your heart rate if desired.

See step 5 on page 12.

6 Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console 7 will automatically turn off.

See step 7 on page 12.

Note: If you stop pedaling for a few seconds, the program will end. To use the program again, rese- lect it and start it at the beginning.

6 Follow your progress with the large display.

See step 4 on page 11.

7 Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console 8 will automatically turn off.

See step 7 on page 12.

HOW TO CONNECT YOUR CD PLAYER, VCR,

OR COMPUTER

To use iFIT.com CDs, the exercise cycle must be con- nected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages 15 to 17 for connecting instructions. To use iFIT.com videocas- settes, the exercise cycle must be connected to your VCR. See page 17 for connecting instructions. To use iFIT.com programs directly from our Web site, the exercise cycle must be connected to your computer. See page 17 for connecting instructions.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.

A.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your CD player. Plug your headphones into the PHONES jack.

B.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8??? Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your CD player. Plug your headphones into the other side of the Y-adapter.

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT jack, see instruction A below. If your stereo has a 1/8??? LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.

A.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your stereo.

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.

A.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

B.See the drawing above. Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

C.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8??? Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your stereo. Plug your headphones into the other side of the Y-adapter.

B.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y- adapter into the LINE OUT jack on your stereo.

HOW TO CONNECT YOUR COMPUTER

Note: If your computer has a 1/8??? LINE OUT jack, see instruction A. If your computer has only a PHONES jack, see instruction B.

A.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your computer.

B.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8??? Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your computer. Plug your headphones or speak- ers into the other side of the Y-adapter.

HOW TO CONNECT YOUR VCR

Note: If your VCR has an unused AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 16.

A.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your VCR.

A

ANT. IN

VIDEO AUDIO

IN

RF OUT

CH 3 4

OUT

AUDIO OUT

RIGHT

LEFT

Audio Cable

B.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electron- ics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y- adapter. Plug the Y-adapter into the AUDIO OUT jack on your VCR.

HOW TO USE IFIT.COM CD AND VIDEO

PROGRAMS

To use iFIT.com CDs or videocassettes, the exercise cycle must be connected to your portable CD player, portable stereo, home stereo, computer with CD play- er, or VCR. See HOW TO CONNECT YOUR CD PLAYER, VCR, OR COMPUTER on page 15. To purchase iFIT.com CDs and videocassettes, call toll-free 1-888-533-1333.

Follow the steps below to use an iFIT.com CD or video program.

1 Turn on the console.

See step 1 on page 11.

2 Select the iFIT.com mode.

Each time the console is turned on, the manual mode will be selected. To select the iFIT.com mode, press the iFIT.com button. The indicator near the but- ton will light and the letters IF will appear in the small display.

3 Insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into your CD player. If you are using an iFIT.com videocassette, insert the videocassette into your VCR.

4 PressVCR. the play button on your CD player or

A moment after the play button is pressed, your personal trainer will begin guiding you through your workout. Simply follow your personal trainer???s instructions.

The program will function in almost the same way as a Smart program (see step 3 on page 13). However, an electronic ???chirping??? sound will alert you when the resistance level and/or the target pace is about to change.

Note: If the resistance of the pedals and/or the target pace does not change when a ???chirp??? is heard:

???Make sure that the indicator near the iFIT.com button is lit.

???Adjust the volume of your CD player or VCR. If the volume is too high or too low, the con- sole may not detect the program signals.

???Make sure that the audio cable is properly connected and that it is fully plugged in.

5 Follow your progress with the large display.

See step 4 on page 11.

6 Measure your heart rate if desired.

See step 5 on page 12.

7 Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console 8 will automatically turn off.

See step 7 on page 12.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR WEB SITE

Our Web site at www.iFIT.com allows you to play iFIT.com programs directly from the internet. To use programs from our Web site, the exercise cycle must be connected to your computer. See HOW TO CON- NECT YOUR COMPUTER on page 17. In addition, you must have an internet connection and an internet service provider. A list of specific system requirements will be found on our Web site.

Follow the steps below to use a program from our Web site.

1 Turn on the console.

See step 1 on page 11.

2 Select the iFIT.com mode.

Each time the console is turned on, the manual mode will be selected. To select the iFIT.com mode, press the iFIT.com button. The indicator near the but- ton will light and the letters IF will appear in the small display.

Go to your computer and start an internet con- 3 nection.

Start your Web browser, if necessary, and go 4 to our Web site at www.iFIT.com.

Follow the desired links on our Web site to 5 select a program.

Follow the on-line instructions to start the 6 program.

When you start the program, an on-screen count- down will begin.

Return to the exercise cycle and begin 7 pedaling.

When the on-screen countdown ends, the pro- gram will begin. The program will function in almost the same way as a Smart program (see step 3 on page 13). However, an electronic ???chirp- ing??? sound will alert you when the resistance level and/or the target pace is about to change.

8 Follow your progress with the large display.

See step 4 on page 11.

9 Measure your heart rate if desired.

See step 5 on page 12.

10 When you are finished exercising, the console will automatically turn off.

See step 7 on page 12.

Inspect and tighten all parts of the exercise cycle reg- ularly. Replace any worn parts immediately.

To clean the exercise cycle, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 6 on page 7 for replacement instructions.

HOW TO LEVEL THE EXERCISE CYCLE

After the exer- cise cycle has been moved to the location where it will be used, make sure that both ends of front stabilizer

are touching the floor. If the exer-

cise cycle rocks

slightly during use, turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

???Avoid moving your hands while using the handgrip pulse sensor. Excessive movement may interfere with heart rate readings.

???Do not hold the metal contacts too tightly; doing so may interfere with heart rate readings.

???For the most accurate heart rate reading, hold the metal contacts for about 30 seconds.

???For optimal performance of the handgrip pulse sen- sor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth; never use alcohol, abrasives, or chemicals.

HOW TO MOVE THE EXERCISE CYCLE

To move the exercise cycle, stand in front of the exer- cise cycle, hold the handlebars, and place one foot on the front stabilizer. Pull the handlebars until the exer- cise cycle can be moved on the front wheels. Carefully move the exercise cycle to the desired loca- tion and then lower it.

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing heart rate trends in general.

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 burning, and cardiovascular (aerobic) exercise.

To 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; the highest num- ber is the recommended heart rate for aerobic exer- cise.

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 in your training zone as you exercise. For maxi- mum fat burning, adjust the intensity of your exercise until your heart rate is near 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 exer- cise 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. Note: During the first few weeks of your exer- cise 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 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. Remember, the key to success is make exer- cise a regular and enjoyable part of your everyday life.

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