ProForm 460 R Manual
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21
EXERCISE GUIDELINES
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
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, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To f i n d t h e p r o p e r i n t e n s i t y l e v e l , f i n d y o u r a g e a t t h e
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. 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 number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise ; never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To m a i n t a i n o r i m p r o v e y o u r c o n d i t i o n , c o m p l e t e t h r e e
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday
life.
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Va r i o u s f a c t o r s m a y a f f e c t t h e a c c u r a c y o f
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
22 1 1 Frame 2 1 Front Stabilizer 3 1 Rear Stabilizer 4 1 Upright 5 1 Console 6 1 Handlebar 7 2 Pulse Sensor 8 4 Handlebar Cap 9 1 Water Bottle Holder 10 1 Rail 11 1 Seat Carriage 12 1 Seat 13 1 Backrest 14 1 Seat Frame 15 1 Seat Handle 16 1 Seat Lever 17 1 Brake Bracket 18 1 Seat Handlebar 19 1 Rear Upright Cover 20 1 Front Upright Cover 21 1 Left Shield 22 1 Right Shield 23 2 Lock Ring 24 2 Shield Cover 25 2 Crank Cover 26 2 Rear Stabilizer Cap 27 2 Wheel Cap 28 2 Leveling Foot 29 1 Right Pedal/Strap 30 1 Left Pedal/Strap 31 1 Eddy Mechanism 32 1 Idler 33 1 Resistance Motor 34 1 Resistance Cable 35 1 Reed Switch/Wire 36 2 M4 x 12mm Flange Screw 37 1 Clamp 38 1 Crank Bearing Assembly 39 2 Magnet 40 1 Crank/Pulley 41 1 Main Wire 42 2 M8 x 18mm Screw 43 2 Clip 44 4 M10 x 68mm Screw 45 1 Idler Screw 46 1 Pivot Screw 47 1 Adjustment Screw 48 1 M6 Large Washer 49 1 Snap Ring 50 2 M8 Thin Locknut 51 10 M6 x 40mm Screw 52 13 M4 x 16mm Screw 53 16 M3 x 8mm Screw 54 5 M4 x 20mm Screw 55 4 Resistance Motor Screw 56 2 M4 x 16mm Screw 57 2 M4 x 12mm Screw 58 1 Pulse Wire 59 1 Drive Belt 60 4 M8 x 16mm Screw 61 4 M8 x 38mm Screw 62 4 M6 x 12mm Screw 63 4 M4 x 15mm Self-tapping Screw 64 1 Rear Rail Cover 65 1 Front Rail Cover 66 4 Bumper 67 7 M6 x 16mm Screw 68 13 M6 Small Washer 69 2 Upper Roller 70 4 Lower Roller 71 2 Axle 72 1 Brake 73 1 Brake Block 74 2 1/4 x 14mm Screw 75 4 M8 x 45mm Screw 76 5 M6 Split Washer 77 2 Brake Spacer * – User’s Manual * – Assembly Tool K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n PA R T L I S TModel No. 831.21833.2 R0614B Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. If a part is missing, call 1-888-533-1333. *These parts are not illustrated.
23 16 3332 40 1 3 6 8 8 10 58 59 12 5 2 4 7 9 11 14 19 13 15 17 77 20 21 23 26 26 28 30 18 25 22 24 27 27 29 31 34 3652 52 64 65 52 66 52 66 66 75 52 67 74 76 76 68 68 72 71 68 67 67 67 68 67 68 68 62 51 51 70 66 52 61 51 6151 73 38 38 35 37 41 43 46 48 50 50 49 56 5252 52 52 52 57 57 45 60 42 44 44 47 51 54 54 63 5353 53 53 53 55 55 39 39 75 69 EXPLODED DRAWINGModel No. 831.21833.2 R0614B
Part No. 360625 R0614B Printed in China © 2014 ICON Health & Fitness, Inc. If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase, call 1-800-4-MY-HOME® (1-800-469-4663) to arrange for free repair (or replacement if repair proves impossible). The frame is warranted for 7 years. This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes. This warranty gives you specific legal rights, and you may also have other rights which vary from state to state. Sears, Roebuck and Co., Hoffman Estates, IL 60179 90 DAY FULL WARRANTY