Model No. Serial No. The model number and serial number are found in the location shown below. Write the model number and serial number in the space above. Model and Serial Number Decal QUESTIONS? At FreeMotion Fitness, we’re committed to providing complete customer satisfaction. If you have questions, see HOW TO CONTACT CUSTOMER CARE on page 2. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.
TABLE OF CONTENTS How to Contact Customer Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 SECTION 1 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 How to Assemble the Recumbent Bike . . . . . . . . . . .
HOW TO CONTACT CUSTOMER CARE If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the address and phone number listed below.
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions and information before operating the recumbent bike. 1. It is the responsibility of the owner to ensure that all users of the recumbent bike are adequately informed of all warnings and precautions. 9. Always wear appropriate exercise clothes and athletic shoes when operating the recumbent bike. Do not wear loose clothes that could become caught on the recumbent bike. 2.
BEFORE YOU BEGIN Congratulations for selecting the revolutionary FREEMOTION® recumbent bike. The recumbent bike offers an impressive array of features to make your workouts more effective and enjoyable. assist you, please note your product model number and serial number before contacting us. The model number and serial number can be found on a decal attached to the recumbent bike (see the front cover of this manual for the location of the decal).
HOW TO ASSEMBLE THE RECUMBENT BIKE Assembly requires two persons. Set the recumbent bike in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. 1. While a second person holds the Console (5) near the Upright (4), insert the console wires downward through the Upright. 1 Avoid pinching the console wires during this step Attach the bottom of the Console (5) to the Upright (4) with four Console Mating Screws (57).
3. While a second person holds the Upright (4) near the Frame (1), connect the console wires to the matching connectors on the frame wires. 3 4 Console Wires Frame Wires 1 4. Attach the Upright (4) to the Frame (1) with four Upright Screws (56). Tighten one Upright Screw, then tighten the screw opposite the one tightened. Tighten all four Screws in this way. Be careful to avoid pinching the wires. 4 Avoid pinching the wires during this step 4 56 1 56 5.
HOW TO SET UP THE RECUMBENT BIKE HOW TO MOVE AND LEVEL THE RECUMBENT BIKE Before moving the recumbent bike, make sure that the power cord is unplugged. Note: If a CATV cable is connected to the recumbent bike, it may be necessary to disconnect the cable if the recumbent bike will be moved far. Handlebar Due to the size and weight of the recumbent bike, moving it requires two persons.
HOW TO CONNECT A CATV CABLE If your bike has a Workout TV console, a CATV cable must be connected to the bike for cable TV stations to be viewed. Locate the cable jack on the front of the bike. Connect the CATV cable to the cable jack. Cable A satellite receiver, VCR, or DVD player can also be connected to Jack the bike. Connect a CATV cable from the coaxial output on your equipment (usually labeled TV OUT or RF OUT) to the cable jack.
HOW TO USE THE BASIC CONSOLE Matrix Main Display FEATURES OF THE CONSOLE the pedals to keep your heart rate near a target level during your workouts. Note: The PULSE programs require the use of a Polar®-compatible chest pulse sensor (not included). The Basic console offers an impressive array of features designed to help you get the greatest benefits from your exercise on the bike. When the QUICK START mode is selected, the resistance of the pedals can be changed with the touch of a button.
THE BUTTONS OVERVIEW OF THE CONSOLE The CLEAR button—This button is used to reset the console. When this button is pressed, the main display will be reset and the words “PLEASE SELECT A PROGRAM TO BEGIN” will scroll across the main display. Note: If one program is started and then a different program is selected, the main display will not be reset unless the CLEAR button is pressed before the second program is selected.
THE MAIN DISPLAY Speed/RPM—The right end of the main display will show your pedaling speed, in miles per hour or kilometers per hour, and your pedaling cadence, in revolutions per minute (RPM). The display will change from one number to the other every few seconds. The main display will show a variety of text messages to guide you through your workouts.
When the QUICK START mode or the MANUAL program is selected, the matrix will show the resistance settings that you select. Flashing Column When a PULSE program is selected, the matrix will display a heartbeat graphic. Each time a heartbeat is detected, an additional peak will appear in the display. THE PULSE SENSOR If there are thin sheets of plastic on the metal Contacts contacts on the pulse sensor, peel off the plastic.
After every 30 seconds that you exercise, a tone will sound and the next column to the right will begin to flash. When you have exercised for 8 minutes, the same column will continue to flash, and all columns of indicators will shift one position to the left. The columns of indicators will continue to shift to the left after every 30 seconds, until you are finished exercising.
3 segment of the program, the left column of the matrix will flash. During the last four seconds of the first segment, the column to the right will also flash. When the first segment ends, a tone will sound and the column to the right will continue to flash. Enter your age. A moment after the program is selected, the words “ENTER AGE” and an age setting of 35 will appear in the main display.
segment. Note: The same resistance setting may be programmed for two or more consecutive segments. HOW TO USE THE RANDOM PROGRAM The RANDOM program will automatically change the resistance of the pedals during your workout. Each time the program is selected, the resistance settings of the program will be different. 1 During the proFlashing Column gram, the matrix will show your progress and the resistance settings of the program.
8 Next, the words “CONSTANT MODE” will appear in the main display. If you plan to use the CONSTANT PULSE program, press the ENTER button. If you plan to use the VARIABLE PULSE program, press the + or – button beside the ENTER button so that the words “VARIABLE MODE” appear in the main display; then press the ENTER button. Follow your progress with the main display. See THE MAIN DISPLAY on page 11. 9 Measure your heart rate if desired. See THE PULSE SENSOR on page 12.
The program is divided into 30-second segments. One target heart rate setting is programmed for each segment. Note: If the CONSTANT PULSE program is selected, the same target heart rate setting is programmed for all segments. HOW TO USE THE INTERVAL PROGRAM The INTERVAL program will automatically change the resistance of the pedals to simulate a series of hills as it guides you through an effective interval training workout.
8 Begin exercising. HOW TO USE THE PLATEAU PROGRAM See step 7 on page 15. 9 During the PLATEAU program, the resistance of the pedals will gradually increase, remain constant for several segments, and then gradually decrease. Follow your progress with the main display. See THE MAIN DISPLAY on page 11. 10 1 Measure your heart rate if desired. See HOW TO ACTIVATE THE CONSOLE on page 10. See THE PULSE SENSOR on page 12. 11 Plug in the power cord or begin pedaling to activate the console.
4 HOW TO USE THE FOOTHILLS, PEAKS, AND ALL-TERRAIN PROGRAMS See step 4 on page 14. During the FOOTHILLS program, the resistance of the pedals will gradually increase and then gradually decrease. The number of times that the resistance will increase and decrease will depend on the maximum resistance setting and the intensity level that you select. 5 Enter a program time. See step 5 on page 14. 6 Enter a maximum resistance setting. See step 6 on page 15.
6 HOW TO USE THE MAINTENANCE MODE The main display can display text messages in English, International English, German, Spanish, Italian, or French. To change the language, press the + and – buttons beside the ENTER button. The console features a maintenance mode that allows you to access information and to view and change default settings. Follow the steps below to use the maintenance mode. 1 7 Plug in the power cord or begin pedaling to activate the console.
MAINTENANCE AND TROUBLESHOOTING If you have questions about maintenance or troubleshooting, see HOW TO CONTACT CUSTOMER CARE on page 2. Regularly inspect and properly tighten all external parts of the recumbent bike. To clean the recumbent bike, apply a small amount of mild multi-purpose cleaner to a 100 percent cotton cloth and wipe the console, screens, and external surfaces. Do not spray cleaner directly onto the recumbent bike or use ammonia or acidbased cleaners.
NOTES 22
EXERCISE GUIDELINES 3 FACTORS IN A SENSIBLE DIET Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHR—only clinical stress testing can provide an actual MHR reading.
3. 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 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin. WEIGHT LOSS TIPS At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight.
“T” is for the time or duration of your workout. Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key is to maintain your target heart rate for the duration of the workout period.
WORKOUT TIPS Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone. Full-body conditioning helps take care of many of life’s aches and pains. However, it takes time for your body to adapt to any new routine. Below are some tips that will help ease you into your new FreeMotion routine. The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.
PART LIST R0207A To locate the parts listed below, see the EXPLODED DRAWING on pages 28 and 29. Key No. Qty.
EXPLODED DRAWING A R0207A 5 46 57 46 57 57 46 4 55 50 74 26 69 20 68 59 21 60 30 74 59 54 30 81 56 23 89 69 74 22 55 28 74 56 67 84 17 24 25 66 54 61 47 2 47 85 49 48 87 9 82 62 63 81 80 65 19 85 80 80 65 64 1 80 89 64 9 9 27 80 50 29 47 65 18 3 29 28 47
EXPLODED DRAWING B R0207A 11 12 70 70 10 38 74 37 38 36 37 74 13 37 70 36 70 38 81 46 72 8 14 73 46 81 71 75 75 74 43 79 71 72 74 74 15 43 45 44 75 6 43 31 77 53 43 75 76 79 75 16 40 76 75 34 42 58 7 41 52 86 78 41 58 88 33 32 52 83 77 78 51 41 41 76 52 83 52 39 78 29 76 83 35
FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907 Part No. CC7173 R0207A Printed in USA © 2007 ICON IP, Inc.
