User`s guide

iPod® Dock Inserts
Note:Dockinsertsizes
varyforeachiPod.
UniversalMP3
DockInsert
TheAFGiPodDockingStation is the entertainmentsolution foryour workouts.Variousmodelsof iPod with a
dockconnectorcan fit with the use of the included inserts.
I) Removerubberplug from bottomof DOCKINGSTATION.
2) Placethe insert that fits your iPodmodelinto the DOCKINGSTATION.
NOTE:Dockinserts will not fit all of the wayto the bottomof the docking station.
3) PluginyouriPodbymatchingthedockconnectorpin ontheascenttrainerwiththedockconnectoronyouriPod.
NOTE:If you want to connecta different sizediPod,simply lift out the insert andreplace with a new one.
4) Use the iPod controls below the iPod dock to adjust volume and music selection. Use the iPod programming
button to access furl iPod functionafity.
NOTE:If you don't want to use the speakers, you can plug your headphones into the AUDIOOUTJACKat the
bottom of the CONSOLE.
5) Replacethe rubberplug into the bottom of the DOCKINGSTATIONwhenthe station is not in use.
NOTE:iPodaudio will not play through speakersif audio adaptor cable is pluggedin while iPodis in the
DOCKINGSTATION.
NOTE:iPodCONSOLECONTROLSwill only function whileyou are in a program.
I) LeaveRUBBERPLUGat bottomof DOCKINGSTATION.
2) Toholdyour MP3playerin place in theDOCKINGSTATION,use the UNIVERSALMP3PLAYERINSERT.
NOTE:OnlyiPodsarecompatible with the CONNECTORPiN in the iPodDockingstation.
3) Connectthe included AUDIOADAPTORCABLEto the AUDIOIN JACKon the top of the CONSOLEand the
HEADPHONEJACKonyour CD/ MP3player.
4) UseyourCD/MP3player buttons to adjust songsettings.
NOTE:If you don't want to usethe speakers,you can plugyour headphonesinto the AUDIOOUTJACKat the
bottomof the CONSOLE.
5) Removethe AUDIOADAPTORCABLEwhennot in use.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
HOWOFTEN?(Frequencyof Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 flays per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it's 3 flays or 6 days, remember that your ultimate goal should be to make
exercise a fifetirne habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
time when you won't be interrupted. Tobe successful with your fitness program, you have to make it a priority in
your fife. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOWLONG?(Durationof Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
be a good idea to keep your exercise times to as tittle as five minutes initially. Yourbody will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOWHARD?(intensityof Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5t( workout,
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
term goals, always begin an exercise program at low intensity. Aerobic exercise floes not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by rnonitoring your heart rate
using the grip pulse handlebars and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!).
PERCEIVEDEXERTIONLEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down.
Always be aware of these warning signs of overexertion.
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18.0 AXT Rev.2.4.indd 30-31 9/24/08 1:42:31 PM