AFG 4.0AR User Manual RECUMBENT Manuals And Guides 1012538L
User Manual: AFG 4.0AR 4.0AR AFG RECUMBENT - Manuals and Guides View the owners manual for your AFG RECUMBENT #40AR. Home:Fitness Equipment Parts:AFG Parts:AFG RECUMBENT Manual
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p i ,' i, II' i FORMODEL: _ "'i _- i _--S_ _ __ _q / op i_" _L \ s/ ) / i r ', ,I _ J RECUMBENT USER'S GU! E .40 AR Rev17ndd 1 7_16/07 .44723PM I CONGRATULATIONS and THANKYOUforyour purchaseof this AFGbike! Whether your goal is to win races or simply enjoy a fuller, healthier fifestyle, an AFG bike can help you attain it - adding club-quafity performance to your at-home workouts, with the ergonomics and innovative features you need to get stronger and healthier, faster, Because we're committed to designing fitness equipment from the inside out, we use only the highest quafity components, It's a commitment we back with one of the strongest frame-to-brake warranty packages in the industry, il i XI Youwant exerciseequipment that offers the most comfort, the best reliability and the highest quality in its class, AFGderivers. Important Precautions 4 Assembly 5 Before YouBegin J6 ii Bike Operation J7 Conditioning Guidelines 23 iI 4 Troubleshooting & Maintenance 30 Limited Warranty 34 CONTACT IIVFORMA TION Back Panel 7/16/07 4:47:23 PM i ¸ SAVETNESEINSTRUCtiONS Read aft instructions before using this bike. When using an electrical product, basic precautions should IMPORTANT.. READTHESESAFETYINSTRUCtiONS BEFOREUSE! always be foflowed, including the following: Read aft instructions before using this bike. It is the responsibility of the owner to ensure that aft users of this bike are adequately inforrned of aft warnings and precautions. If you have any questions after reading this manual, contact Customer TechSupport at the number listed on ii!iiiillii:i!iilii!!iliiii_/ii /i! the back panel of this manual 1115/i! iiiiiiiiii! iii_i: i! i_iiii _iiiiii!!:i!51_iii:_iii iiiiiii!iiiiiifillii i!iiiiiii!/i_ i_iiiii!iiiii! /ii!_!ii iiiiiii ii_ii!iiii_iiiiii iiill ii!iiiiii i_i(ii_ iiii:i(iil/ iiiiii! il_(i:i!i l ;/_i:iiii i_ iiiiii!i 1111/5111111: :i:iii iiiiiiill There areseveral area_ durin_ the assembly process ofabike that specia! attention m"_t _epaid. !tisvery important to follow the assembly instructions correct/y and to make sure a// parts are firmly tightened. If the assembly instructions are not followed correctly, the bike could have frame parts that are not tightened anfl damageto thebike, must be reviewed and corrective actions Should' • If you experience chest pains, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your physician before continuing. UNPACKING • Maintain a comfortable pace. Do not sprint above 125 rprns on this machine. • Tomaintain balance, it is recommended to keep a grip on the handlebars while exercising, mounting or dismounting the machine. Unpack the product whereyou will be using it. Place the product on a level flat surface. It is recommended that you place a protective covering on your floor. During each assembly step, ensure that ALL nuts and • Do not wear clothes that might catch on any part of the bike. bolts are in place and partially threaded in before completely tightening any ONE bolt. • Do not turn pedals by hand. • Make sure seat is secure before each use. NOTE:A light application of grease may aid in the installation of hardware,Anygrease, such as lithium bike greaseis recommended, • Do not insert or drop any object into any opening. • Unplug bike before moving or cleaning it. Toclean, wipe surfaces down with soap and slightly damp cloth only,, never use solvents. (See MAINTENANCE) ,, This bike should not be used by persons weighing more than 325 pounds. Failure to comply will void the warranty, ,, This bike is intended for in-home use only, Do not use this bike in any commercial, rental, school or institutional setting. Failure to comply will void the warranty, o Do not use bike in any location that is not temperature controfled such as but not limited to: garages, porches, pool rooms, bathrooms, car ports or outdoors. Failure to comply may void the warranty, o Use the bike only as described in this manual ENTERYOURSERIALNUMBERAND MODEL NAMEIN TNEBOXES BELOW: SERIALNUMBER: MODELNAME: itisessentiai that your _ike is,se"only indoors, aCiimate _ontrolied room Ifyou_ _ike has _ee, exposed to colder temperatures or high moisture Climates:it is Strongly recommended that temperature before first fime usel Failure to i warmed room i Referto the SERIALNUMBERand MODELNAMEwhencalling for service. Also enterthis serial numberonyour WarrantyCard. iii_ i m B 4.0 AR Rev.l.7.indd _ii_ii_i _!!I iI_I_!I_I 4-5 7/16/07 4:47:25 PM SEATBACECOVER CONSOLE WATER BOTTLE HOLDER PULSE GRIPHANDLEBARS % ARCWASHER (B) BOLT (A) SEATBACH REARPLASTIC CAP SEAT-STO P ASSEMBLY-MAiNFRAME SCREWS (K)-- REARSTABiLiZER TUBE SEATBASE SEAT FRAME PLASTIC TABS PRE-ATTACHEB SCREW MAiNFRAME A) OpenHARDWARE BAGFORSTEPI REAR STABiLiZER TUBE B) Attachthe REARSTABiLiZERTUBEto the MAiNFRAMEusing 2 BOLTS (A) and 2 ARCWASHERS (B) REARPLASTIC CAP MOUNTING BRACKET PEDALS SCREW from C) Removethe PREATTACHED the MOUNTING BRACKET. D)Attachthe REARPLASTICCAPto the MAINFRAMEusing 2 SCREWS(K)and the PREATTACHED SCREW. NOTE:MakesurePLASTICTABSare positionedonthe insideof the GOJBERAIL. [] 5ramAllen Wrench [] [] 13/15mm Flat Wrench [] [] I Console [] 1 RearStabilizer Tube [] 2Pedals [] 1 Frame Phillip Screwdriver [] I SeatBack [] 1 PulseGripHandlebar 5ram TWrench [] 1 SeatBackCover [] 1 SeatFrame [] 1 SeatBase [] 1 WaterBottle Holder [] 7 HardwareBags [] 1 WaterBottle [] 1 RearPlastic Cap E) Removeoneof the rubber bumpersfromthe SEATSTOPASSEMBLY. Slidethe SEATSTOPASSEMBLY through the GOIBERAiLand re-attachthe rubber bumperto the SEATSTOPASSEMBLY using the screwandwasher. F) Adjust3 PRE-ATTACHED LEVELERS sothat the bikedoesnot rockand is levelonthe floor. %_RDW_RE B#OFORST[P f 00_7_'_t'S;] ____ SIUEVIEW ARC15.4 WASHERmm (B) Qty:2 _ SCREW15 mm (H) Qty:2 20 mm BOLT Qty:2(A) i iii_ i SEATSTOPASSEMBLY Qty:l m U 4.0 AR Rev.l.7.indd _ii_ii_i _!!I iI_I_!I_I 6-7 7/16/07 4:47:28 PM ARMREST BAR CONSOLE CABLE BOLTS (C) SEAT SEATSLIDE CONSOLE CABLE A) OpenHARDWARE BAGFORSTEP2. A) OpenHARDWARE BAGFORSTEP3. B) Attach the SEATFRAMEto the SEATSLIDEusing 6 BOLTS(B). B) Attach ARMRESTto SEATFRAMEusing 4 BOLTS(C). C) Attach the CONSOLE CABLEfrom the rear of the recumbentto the CONSOLE CABLEfrom the ARMREST BAR. Note: Tuckin wires as shown.Besure that the POLSEGRiPWIRESwill not becrushedwhen adjusting the seat back and forth. i 15 rnrn BOLT (C) Qty:8 iii_ i 15 rnrn BOLT (C) Qty:4 m U 4.0 AR Rev.l.7.indd _ii_ii_i _!!I iI_I_!I_I 8-9 7/16/07 4:47:31 PM ARCWASHER (F) SEATBACKCUSHION SEAT FRAME i BOi (E) SEAT BASE SEAT FRAME ARCWASHER(F) BOLT(E) A) OpenHARDWARE BAGFORSTEP4. A) OpenHARDWARE BAGFORSTEP5. B) Attach the SEATBASEto the SEATFRAMEusing 4 BOLTS(E) and 4 ARCWASHERS (F). B) Attach the SEATBACKCUSHION to the SEATFRAMEusing 4 BOLTS(E) and 4 ARCWASHERS (F). i BOLT(E) 45 mm Qty:4 ARCWASHER (F) 15.4mrn SIDEVlEW Qty:4 Qty: 4 " EV iii_ i Qty:4 m W 4.0 AR Rev.l.7.indd _ii_ii_i _!!I iI_I_!I_I 10-11 7/16/07 4:47:33 PM CLIP -- WATER BOTTLE HOLDER CONSOLE _ CONSOLE WIRES STRENGTHENING PLATE CONSOLE MAST ARC W (I) BOLT (H)ASHER / BOLT(G) 4_ 4_ A) OpenHARDWARE BAGFORSTEP7. A) OpenHARDWARE BAGFORSTEP6. B) Attach the WATERBOTTLE HOLDER to the ARMRESTusing 2 BOLTS(H) and 2 ARCWASHERS (I). B) Hug the CONSOLE MASTWIRESintothe bottomof the CONSOLE. C) Carefullytuck the CONSOLE WIRESinto the CONSOLE MASTbeforeattaching the CONSOLE. NOTE:DONOTPINCHWIRES! D) Attach the CONSOLE to the CONSOLE MASTusing 4 DOLTS(G). NOTE:Makesurethe strengtheningplate is inserted into the CLiPonthe backof the consolebefore tightening the screws. i BOLT (G) 7 mm Qty:4 BOLT (1t) 30mm Qty:2 /_-:::_ " ii: ARCWASHER (I) ) 15.4mm SIDEVIEW Qty:2 m P_R 4.0 AR Rev.l.7.indd 12-13 7/16/07 4:47:34 PM i SEAT BACK PLASTIC PIECE LEFTPEDAL Note: Thereisno hardwarehag for this step. Allhardwareis pre-attached. A) Pressthe SEATBACKPLASTICPIECEontothe backof the SEATBACK. Note: Thereisno hardware bag for this step. A) Attach the RIGHTPEDALonto the RIGHTCRANK ARM,tightening it CLOCKWISE with the provided 13rnrn/15ramFLATWRENCH. B) Attach the LEFTPEDALonto the LEFTCRANK ARM,tightening it COUNTER-CLOCKWISE with the provided 13mm/15ram FLATWRENCH. Note:TheLEFTCRANK ARMis reversedthreaded so it isvery importantthat the LEFTPEDAListightened COUNTER-CLOCKWISE. Tighteningit the oppositeway can damagethe pedal or the crank arm or both. i iii_ i m m 4.0 AR Rev.l.7.indd _ii_ii_i _!!I iI_I_!I_I 14-15 7/16/07 4:47:35 PM CONGRATULATIONS! onchoosing yourbike,You've takenanimpo_ant stepindeveloping and POWER sustaining Yourbike is powered by a power supply, Thepower must be plugged into the power jack, which is located in the front near the STABILIZERTUBE, TheON/OFFswitch is located on the back of the console, an exercise program! Your bike is a tremendously effective tool for achieving your personal fitness goals, Regular use of your bike can improve the quality of your life in so many ways, HEREAREYUST A FEWOFTHEHEALTH BENEFITS OFEXERCISE: • Weight Loss • A Healthier Heart • Improved Muscle Tone • Increased Daily Energy Levels The key to reaping these benefits is to develop an exercise habit. Your new MOVING ! foot bike will help you efiminate obstacles that prevent you from exercising. Inclement weather and darkness won't interfere with your workout when you Yourbike has a pair of transport wheels built use your bike in the comfort of your home. This guide provides you with basic into the FRONTSTABILIZERTUBE. Tomove, first information for using and enjoying your new machine. remove the power supply and firmly grasp the rear stabilizer tube, carefully tilt and rod. 3 feet 3 feet LOCATION OFTHEBIKE Place the bike on a level surface. Thereshould be 6 feet of clearance behind the bike, 3 feet on each side and one foot in front for the power cord (See diagram to the right), Do not place the bike in any area that will block any vent or air openings. The bike should not be located in a garage, covered patio, near water or outdoors. 6 feet Ou_ hikeS are weighing upto2001bs: US_ care and adflitional help if nOcessary when moving. ADJUSTING THESEAT Toadjust the seat, pull up on the handle and slide the seat to a position that puts you in a comfortable pedaling range (one that keeps a slight bend in your knee while your legs are in the extended position). Release handle to lock position in place. dOTE:It is recommendedthat you do not sit on the seat while adjusting its position. i iii_ i 4:47:36 PM m m 4.0 AR Rev.l.7.indd 16-17 7/16/07 / ,4) LED DISPLAY WINDOWS:Speed, Time, Heart Rate, Distance, Calories, Resistance Level, RPMs and Watts, e SPEED e CALORIES B.B.B. B.B.B. • LEVEL HEART • TiME RATE B) LARGELEft WINDOW:Displays prowam profiles, C) STOP:Pressto pause/endyour workout,Hold for 3 secondsto reset the bike, 1) Turn on Bike at the back of the console, 2) Press STARTbutton and begin exercish_g, 3) Program will automatically default to MANUAL(P1), the time will count up from 0:00, and the resistance will default to level 1, 4) Theresistance level can be adjusted during the workout, e DISTANCE D) STARE.Press to begin exercising, start your program, or resume exercising after a • RPM • WATTS pause, E) PROGRAMMINGBUTTON:Used Hear_ Raie Re_dy 1) Select a program using the PROGRAMQUICKKEY and press ENTER, *NOTE: If you press STARTinsteafl of ENTER,the program will begin and count up from 0:00 for the MANUAL and CONSTANTWATTSprograms, and count down from 30:00 for aft other programs, The level defaults to 1, to select Prowam, Level, 2) Set TIME using the ARROWKEYS on the programming button and press ENTER, Time, and other options, 3) Select a LEVEL using the ARROWKEYS on the programming button and press ENTER, Press to change display 4) Press STARTto begin the program, feedback during workout, During programming: _GLA_ START STOP HOLD CHANGE TO ARROWS:Scrolls through RESET programs and adjusts DISPLAY program settings, Pr--°FILE" PRESS TO SWITCH u_ CURRENTWORKOUT • • WEEKLY AVERAGE e • MONTHLYTOTAL • • LIFETIME WORKOUT LAST WORKOUT TOTAL TOTAL PROGRAMS 1) Select CONSTANTWATTSPROGRAMusing the PROGRAMQUICKKEY and press ENTER, 2) Set TIME using the ARROWKEYS on the programming button and press ENTER, ENTER: Confirms setting and advances to next step, 3) Select desired WATTSusing the ARROWKEYS on the programming button and press ENTER, 4) Press STARTto begin the program, BACK: Returns to previous step, / *NOTE:Toreset the memorypress and hold the ENTERbutton for 5 seconds, F) _DICK PROGRAMKEYS/ ONETOUCHLEVELKEYS:Used to LEVEL i ¸ KEYS select programs and reach desired resistance level more directly, ,,,,_ G) proFILE TM KEY..Used to scroll through proFILE display modes, H) USER 1 & 2 KEYS:Used to select which user's proFILE data to activate, access and update, I) CLOCK/DATE KEY:Displays clock and date data in display windows, SCAN VIEWING WINDOWS i iii_ i Tohave the display windows rotate continuously (Speed, Time,Heart Rate, Distance, Calories, Resistance Level RPMs and Watts), hold the ENTERbutton for 4-5 seconds, Press ENTERagain to turn off scan feature, m _ii_ii_i _!!I iI_I_!I_I 4.0 AR Rev.l.7.indd 18-197/16/074:47:37 PM / 1) Select THRZONE 1 OR2 PROGRAMusing the PROGRAMQUICKt(EY anfl press ENTER. MANUAL AIIowsyou to adjust the resistance level toyour preference, without a preset program. 2) Set TIME using the ARROWKEYS on the programming button and press ENTER. • At this time, your program has been successfully saved into memory and can be used for future workouts. INTERVALS 3) Set desired HEARTRATEusing the ARROWKEYS on the programming button and press ENTER. Improves your strength, speed and endurance by automatically changing the resistance levels throughout your workout. 4) Press STARTto begin the program. WEIGHTLOSS In this program, the large LED dot matrix window displays your heart rate during exercise. The middle row Promotes weight loss by raising and lowering the resistance level, while keeping you in your fat represents your target heart rate (THR) and the other rows equal +/- 3 heart beats. If you are working out burning zone. beneath your THR,the LEDs BELOWthe middle row will illuminate. If you are over, the LEDs ABOVE the middle row will illuminate. Your current heart rate is represented by the flashing column and the window will refresh every 5 seconds. ,,,,f"_\_ ROLLING HILLS Creates the feeling of moving up and down hills by gradually increasing and decreasing the resistance. NOTE:If no heart rate is detected, the large LED window will display the calories profile. CADENCE NOTES: Gradually increases resistance level to build stamina and increase endurance. 1) Thereis a 4-minute warm-up built into this program at level 1 resistance. 2) After 4 minutes the resistance will automatically adjust to bring your heart rate within 5 beats of the target number you selected at the beginning of the program. RANDOM Provides even more workout variety by mixing up your resistance intervals in no particular order, 3) If there is no Heart Rate detected, the unit will not change resistance levels up or down. 4) If your Heart Rate is 25 beats over your Target Zone the program will shut down. 5) ToRESETyour program information and delete it from memory, press and hold the ENTER key for 5 seconds (after you have selected the THR ZONE 1 or2 program). CONSTANT WATTS Automatically adjusts resistance levels to keep your watt output at the level you select. TNRZONE1AND2 / Automatically adjusts resistance level to keep your heart rate in your desired range. CUSTOM (USERPROGRAM) 1) Select CUSTOMPROGRAMusing the PROGRAMQUICK t(EY and press ENTER. Design and store your own custom exercise program. 2) Set TIME using the ARROWKEYS on the programming button and press ENTER. 3) Set the RESISTANCELEVELPROFILE using the ARROWKEYS on the programming button and press ENTER after each RESISTANCELEVEL is set to the desired level (repeat until aft J5 segments are chosen). *NOTE:if BAC/( is pressed on the programming button, it will take you back to previous segment. 4) Press STARTto begin the program. *NOTE: Toreset the memory press and hold the ENTERbutton for 5 seconds. i iii_ i m W 4.0 AR Rev.l.7.indd i 20-21 7/16/07 4:47:38 PM / ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANEXERCISE PROGRAM. HANDLEBARS Place the palm of your hands directly on the grip pulse handlebars, Both hands must grip the bars for your heart rate to register, It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register, When gripping the pulse handlebars, do not grip tightly, Holding the grips tightly may elevate your blood pressure, Keep a loose, cupping hold, You may experience an erratic readout if consistently holding the grip pulse handlebars, Make sure to clean the pulse sensors to ensure proper contact can be maintained, The American Heart Association recommends that you exercise at least 3 to 4 days 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 flays, remember that your ultimate goal should be to make exercise a fifetime 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 WIRELESS CHESTTRANSMITTER watching the evening news, What's more important is that it's a time that allows you to keep a schedule, and a Prior to wearing the wireless chest transmitter on your time when you won't be interrupted, Tobe successful with your fitness program, you have to make it a priority in chest, moisten the two rubber electrodes with water, your fife, So decide on a time, pull out your day planner and pencil in your exercise times for the next month! Center the chest strap just below the breast or pectoral muscles, directly over your sternum, with the logo facing out, NOTE: The chest strap must be tight and properly NOWOFTEN? (Frequencyof Workouts) LApPLY MOISTURE HEREil NOWLONG? (Duration of Workouts) placed to receive an accurate and consistent readout, If For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session, the chest strap is too loose, or positioned improperly, you But start slowly and gradually increase your exercise times, If you've been sedentary during the past year, it may may receive an erratic or inconsistent heart rate readout, WARNING! The heart rate function is not a medical device, be a good idea to keep your exercise times to as tittle as five minutes initially, Yourbody will need time to adjust Various factors may affect the accuracy of your heart rate be most effective, A workout time of 48 minutes or more is recommended for best weight loss results, reading, The heart rate reading is intended only as an exercise aid, to the new activity, If your goal is weight loss, a longer exercise session at lower intensities has been found to NOWNARD? (Intensity of 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 monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!), / PERCEIVED EXERTION LEVEL A simple way to gauge your exercise intensity is to evaluate your perceived exertion level, While exercising, ifyou 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, i ¸ ,,,,_ i iii_ i 4:47:38 PM m U 4.0 AR Rev.l.7.indd 22-23 7/16/07 Whatis TarEetNeart RateZone? STRETCH FIRST Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching Target Heart Rate Zone tells you the number of times per minute prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches. your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. L STANDING CALFMUSCLE STRETCH Target Zone will vary for each Stand near a wall with the toes of your left foot about 18" from the wall, and individual, depending on age, the right foot about 12" behind the other foot. Lean forward, pushing against current level of conditioning, the waft with your palms. Keep your heels flat and hold this position for a / \, and personal fitness goals. The count of 15 seconds. Make sure that you do not bounce while stretching. American Heart Association Repeat on the other side. recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to 2. STANDING QUADRICEPS STRETCH workout in the 60% range while Using a wall to provide balance, grasp your right ankle a more experienced exerciser will with your right hand and hold your foot against the back want to workout in the 70-75% of your thigh for 15 seconds. Repeat with your left ankle and hand. range. See chart for reference. EXAMPLE: For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to 3. SITTINGHAMSTRING & LOWERBACKMUSCLE STRETCH the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum i ¸ Sit on the floor with your legs together and straight out in front of you. Do ,,,,_ Heart Rate = 135 Beat Per Minute. \ '\ \ \ not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time. ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGAN EXERCISEPROGRAM. i iii_ i 4:47:39 PM m 4.0 AR Rev.l.7.indd 24-25 7/16/07 WEEK# WARMUP WEEKIF #_! The first 2 to 5 minutes of a workout should be devoted to warmin_ up. The warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a SUNDAY slow pace. The warm up should _radually brin_ your heart rate into your Target Heart Rate Zone. MONDAY TUESDAY COOL DOWN WEDNESDA Y Never stop exercisin_ suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the THURSDAY decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower, After the cool-down, repeat the stretchin_ exercises listed above to loosen and relax your muscles. FRIDAY SATURBAY WEEKLYTOTALS: WEEK # An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? BAY WEEKLYGOAL BATE BISTAflCE CALORIES TIME COMMENTS SUNDAY Knowing what your goals are will help you develop a more successful exercise program. Below are some MONDAY common exercise goals: TUESDAY WEDNESDA Y Weight Loss - lower intensity, longer duration workouts THURSDAY Improve Body Shape and Tone- interval workouts, alternate between hi and low intensities FRIDAY Increased Energy Level - more frequent daily workouts Improved Sports Performance - high intensity workouts SATURDAY Improved Cardiovascular Endurance - moderate intensity, longer duration workouts WEEKLYTOTALS: If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. Themore specific you can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time. BAY WEEKLYGOAL BATE BISTAflCE CALORIES TIME COMMENTS SUNDAY KEEPING lie EXERCISE DIARY MONDAY Tomake your personal exercise Io_ book, photocopy the weekly and monthly Io_ sheets, which are located on the following page and you can print them off of your computer by going to: www.advancedfitness_uides/weekl www.advancedfitness_uides/rnonthly_f WEEK # lo__ df Asyour fitness improves,you can look back and seehow far you've come! TUESDAY WEDNESDA Y THURSDAY FRIDAY SATURDAY WEEKLYTOTALS: m _ii_ii_i _!!I iI_I_!I_I 4.0 AR Rev.l.7.indd 26-27 7/16/07 4:47:39 PM WEEK# WEEKIY MONTH P,flAI MONTHLY GOAL SUNDAY MONDAY TUESDAY WEDNESDAY TNURSDAY FRIDAY SATURDAY WEEKLY TOTALS: MONTHLY TOTALS: WEEK# DAY WEEKLY GOAL DATE DISTANCE CALORIES TIME COMMENTS MONTH WEEK# DISTANCE MONTHLY GOAL CALORIES TIME DISTANCE MONTHLY GOAL CALORIES TIME SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS: MONTHLY TOTALS: WEEK# DAY i il "_ WEEKLY GOAL DATE DISTANCE CALORIES TIME COMMENTS MONTH WEEK# SUNDAY i MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ,_i ¸¸o WEEKLY TOTALS: MONTHLY TOTALS: m W 4.0 AR Rev.l.7.indd 28-29 7/16/07 4:47:40 PM H£1RT RIT£ TRQIILESH88 MRQ PROBLEM:Thereis no heart rate reading. YourAFGbike is designedto bereliable, However,if you doexperienceproblemswith your bike, pleasereference the troubleshootingguifle listed below, / PROBLEM:Theconsole doesnotturnon. S_LUTI_N: Verify the foflowing: Theoutlet the machine is plugged into is functional Doublecheck that the breaker has not tripped. Thecorrect adapter is being used. Onlyuse the adapter provided or authorizedby AFG. Theadapter is not pinched or damaged and is properlyplugged into the outlet ANDthe machine. Thepower switch is turned to the ONposition (may not apply to all models). Turnoff the machine and unplug power cord. Removethe console and check that all connections to the console are secure and not damaged or pinched. NOTE:If your consoleuses batteries, they may need to be replaced. SOLUTZON: Remove the console and verify that the heart rate cables are attached properly, making sure that the cables are securely inserted into the console. YOUMAYEXPERIENCE AN ERRATICREADOUTUNDERTHEFOLLOWINGCOi_DfflONS: o Gripping the heart rate handlebars too tight. Tryto maintain moderate pressure while holding onto the heart rate handlebars. o Constant movement and vibration flue to constantly holding the heart rate grips while exercising. o Whenyou are breathing heavily fluting a workout. o Whenyour hands are constricted by wearing a ring. o Whenyour hands are dry or cold. Trymoistening your palms or rubbing them together to warm. o Anyone with heavy arrhythmia. o Anyone with arteriosclerosis or peripheral circulation disorder. PROBLEM: Theconsole lights up but the Time/RPM'sdo not count. SOLUTION: Verify the foflowing: o Turnoff machine and unplug power cord. Removethe consoleand check that aft connections to the console are secure and not damaged or pinched. ,, If doing the above does not fix the problem, the speed sensor and/or magnet may have become dislodged or damaged. o Anyone whose skin on the measuring palms is especially thick. NOTE: Outside interference sources such as computers, motors and fluorescent lights may cause the heart rate reading to be erratic. Check your exercise environment for sources of interference such as high _ower lines, large motors, etc. If the abovetroubleshootingsection floesnot remedythe problem, discontinueuse anfl turn the poweroff. PROBLEM: Theresistance levels seem to be incorrect, seeming too hard or too easy. SOLUTIOH; Verify the foflowing: CALLCUSTOMER TECHSUPPORT ATTttENUMBER ONTttEBACKPANEL o Thecorrect adapter is being used. Onlyuse the adapter provided or authorizedbyAFG. o Reset the consoleand allow the resistance to reset to the default position. Restart and retry the resistance levels. PROBLEM: Thebike makes a squeaking or chirping noise. S_LUTZ_N: Verify the following: e Thebike is on a level surface. ,, Loosenall bolts attached during the assemblyprecess, grease the threads, and tighten again. WHENYOUARENEARTHEEQUIPMENT Thefoflowing information may be asked of you when you call. Please have these items readily available: • Model Name ,, Serial Number o Date of Purchase (receipt or credit card statement) In order for Customer Tech Support to service your bike they may need to ask fletailefl questions about the symptoms that are occurring. Some troubleshooting questions that may be asked are: o How long has this problem been occurring? o Does this problem occur with every use? With every user? • If you are hearing a noise, floes it come from the front, back or inside? What kind of noise is it (thumping, grinding, squeaking, chirping etc.)? i ¸ ,,,,_ o If you are having a resistance problem what is occurring? Is the resistance always too hard or too easy? Does the resistance respond when pushing the buttons on the console? Does the resistance constantly cycle through the levels during the workout? • Has the machine been maintained per the maintenance schedule? o Does the problem occur when using the handlebars? Without using the handlebars? Answering these and other questions will give the technicians the ability to send proper replacement parts and i the service necessary to get you and your AFGbike running again! iii_ i m W 4.0 AR Rev.l.7.indd _i i ii__!!I iIi__!i ii! 30-31 7/16/07 4:47:40 PM ii!_: / WHAT KINDOFROUTINE MAINTENANCE IS REQUIRED? ARETHESOUNDS MYBIKEMAKES NORMAL? Weuse sealed bearings throughout our bikes so lubrication is not needed, Themost important maintenance Our bikes are some of the quietest available because they use belt drives and friction free magnetic step is to simply wipe your perspiration off the bike after each use, resistance. Weuse the highest grade bearings and belts to minimize noise, However, because the resistance system itself is so quiet, you will occasionally hear other slight mechanical noises. Unlike older, louder technologies, there are no fans, friction belts, or alternator noises to mask these sounds on our bikes, These mechanical noises, which may or may not be intermittent, NOWDOI CLEANMYBIKE? Clean with soap and water cleaners only, Never use solvents on plastic parts, are normal and are caused by the transfer of significant amounts of energy to a rapidly spinning flywheel Aft bearings, belts and other rotating parts will Cleanliness of your bike and its operating environrnent will keep maintenance problems and service generate some noise which will transmit through the casing and frame, It is also normal for these sounds calls to a minimum, For this reason, AFG recommends that the following preventive maintenance schedule be followed, to change slightly during a workout and over time because of thermal expansion of the parts, WHYIS THEBIKEI HADDELIVERED LOUDER THANTHEONEATTHESTORE? All fitness products seem quieter in a large store showroom because there is generally more background AFTEREACHUSE(DAILY) Turnoff the bike by unplugging the power cord from the wall outlet overlay floor, Sometimes a heavy rubber mat will help reduce reverberation through the floor, If a fitness • Wipe down the bike with a damp cloth, Never use solvents, as they can cause damage to the bike. product is placed close to a wall, there will be more reflected noise, • Inspect the power cord, If the power cord is damaged, contactAFG, noise than in your home, Also, there will be less reverberation on a carpeted concrete floor than on a wood • Make sure the power cord is not underneath the bike or in any other area where it can become NOWLONGWILLTHEDRIVEBELTLAST? pinched or cut. The computer modeling we have done indicated virtually thousands of maintenance free hours, Belts are now commonly used in far more demanding applications such as motorcycle drives, CANI MOVETHEBIKEEASILY ONCEIT ISASSEMBLED? Your bike has a pair of transport wheels built into the front, It is easy to move your bike by rolling it on the front transport wheels, It is important that you place your bike in a comfortable and inviting room, Your bike is designed to use minimal floor space, Many people will place their bikes facing the TV or a picture window, If at aft possible, a void putting your bike in a unfinished basement, Tomake exercise a desirable daily activity for you, the bike should be in a comfortable setting, WEEKLY Clean underneath the bike, following these steps: • Turn off the bike • Move the bike to a remote location, CANI PEDALBACKWARDS ONMYBIKE? You can pedal backwards on your bike, however, there will be no resistance, • Wipe or vacuum any dust particles or other objects that may have accumulated underneath the bike, • Return the bike to its previous position, EVERYMONTH • Inspect all assembly bolts and pedals on the machine for proper tightness, • Clean any debris off of the seat guide rail, i iii_ i 4:47:41 PM m U 4.0 AR Rev.l.7.indd 32-33 7/16/07 FRAME o LIFETIME AFG warrants the frame against defects in workmanship and materials for the fifefime of the original owner so long as the device remains in the possession of the original owner. (The frame is defined as the welded metal base of the unit and does not include any parts that can be removed.) BRAKEo LIFETIME WeightCapacity= 325 Ibs AFGwarrants the brake against defects in workmanshipand materials for the fifefime of the original owner so long as the device remains in the possessionof the original owner. ELECTRONICS & PARTS_ 3 YEARS* AFGwarrants the electronic components and aft original parts for a period of 3 years from the dateof original purchase, so long as the deviceremains in the possessionof the original owner. * By registering this product within 30 days of purchase, AFGwill automatically extend the electronics and parts warranty of this product from 3 to 5 years. LABORo 1 YEAR EXCLUSIONS ANDLIMITATIONS Whois covered: * Theoriginalownerand is nottransferable. WhatIS covered: • Repair or replacement of a defective motor, electronic component, or defective part and is the sole remedyof the warranty. WhatIS NOTcovered: • Normal wear and tear, improper assembly or maintenance, or installation of parts or accessoriesnot originally intended or compatible with the equipment as sold. • Damage or failure due to accident, abuse, corrosion, discoloration of paint or plasfic, neglect, theft, vandafism, fire, flood, wind, lightning, freezing, or other natural disasters of any kind, power reduction, fluctuation or failure from whatevercause, unusual atmospheric conditions, collision, introduction of foreign objects into the coveredunit, or modifications that are unauthorized or not recommended by AFG. • Incidental or consequential damages. AFGis not responsible or liable for indirect, special or consequential damages, economicloss, loss of property. or profits, loss of enjoyment or use, or other consequential damages of whatsoevernature in connection with the purchase, use, repair or maintenance of the product. • Equipment used for commercial purposes or any use other than a single family or Household,unless endorsedbyAFGfor coverage. • Equipment owner or operated outside the USand Canada. • Delivery, assembly, installation, setup for original or replacement units or labor or other costs associated with removal or replacement of the covered unit. • Any attempt to repair this equipment creates a risk of injury. AFGis not responsible or fiable for any damage, loss or liability arising from any personal injury incurred during the course of, or as a result of any repair or attempted repair of your fitness equipment by other than an authorized service technician. All repairs attempted byyou on your fitness equipment are undertaken AT YOUROWNRISKand AFGshall have no fiability for any injury to the personor propertyarising from such repairs. AFGshall cover the labor cost for the 4.0 AR Rev.l.7.indd 34-35 repair of the devicefor a period of oneyear from the date of the original SERVICE/RETURNS purchase, so long as the deviceremains in the possessionof the original owner. • In-homeserviceis availablewithin J50 milesof the nearestauthorized repaircenter(MileagebeyondJ50miles froman authorizedservicecenteris the responsibilityof the consumer). • All returnsmust bepre-authorizedbyAFG. • AFG'sobligationunderthis warrantyis limited to replacingor repairing,at AFG'soption,the sameor comparablemodelat oneof its authorizedservice centers. • An AFGauthorizedservicecentermust receiveall equipmentfor which a warrantyclaim is made. This equipmentmust be receivedwith aft freight and other transportationchargesprepaid,accompaniedby sufficient proof of purchase. • Replacementunits, parts and electroniccomponentsreconditionedto AsnewConditionbyAFGor its vendorsmaysometimesbe suppfiedas warranty replacementand constitutefulfillmentof warrantyterms. • Thiswarrantygivesyou specificlegal rights, andyour rights may varyfrom state to state. For fast and friendly service, please contact one of our trained customer technicians via phone, email or our website. Customer Tech Support l-lotline: I-SZ7-GOAFG55 Emaih comments@advancedfitnessgroup.com Website: www.advancedfitnessRroup,com Everyemployeeat AFGtakes pride in providing you with a high quafity product, Wewant to knowif you have a problemand we want to have an opportunity to correctit for you, NOTE:Please read the TROUBLESHOOTING section before contacting Customer Tech Support. Toreceive additional product information, visit us at www.aflvanceflfitnessgroup.com 4.0 ARRev.1.7 I © 2007AFGProductsI Designed& Engineeredin the U.S.A.I Madein China 4.0 AR Rev.l.7.indd 36 7/16/07 4:47:41 PM
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