Greenmaster Ub5 Users Manual

UB5 to the manual 73e6d0a8-0d8b-da94-015d-1ef64d874325

2015-02-09

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MOMENTUM UB5 UPRIGHT BIKE

USER MANUAL

MOMENTUM UB5 UPRIGHT BIKE

PREASSEMBLY
Open the boxes:
You are now ready to open the boxes of your new equipment. Make sure to inventory all of the parts that are included in the boxes.
Check the Parts List for a full count of the number of parts included for this product to be assembled properly. If you are missing
any parts or have any assembly questions call your local dealer.
Gather your tools:
Before starting the assembly of your unit, make sure that you have gathered all the necessary tools you may require to assemble
the unit properly. Having all of the necessary equipment at hand will save time and make the assembly quick and hassle-free.
Clear your work area:
Make sure that you have cleared away a large enough space to properly assemble the unit. Make sure the space is free from
anything that may cause injury during assembly. After the unit is fully assembled, make sure there is a comfortable amount of free
area around the unit for unobstructed operation.
Invite a friend:
Some of the assembly steps may require heavy lifting. It is recommended that you obtain the assistance of another person when
assembling this product.
User Weight Limitation:
Please note that there is a weight limitation for this product. If you weigh more than 160 kg. it is not recommended that you use this
product. Serious injury may occur if the user’s weight exceeds the limit shown here. This product is not intended to support users
whose weight exceeds this limit.

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CONTENTS CHECKLIST
Carton chart:
For your convenience, we have identified the contents of the shipping carton. Please check to make sure you have all of the
components before assembly. This chart is provided to help you identify the components used in the assembly of this product.
No.

Description

Qty.

Computer

Console Upright Tube

Computer Protect Cover

Handlebar Post

Seat Post

Front Upright Cover

Main Frame

Bottle Holder

Water Bottle

MOMENTUM UB5 UPRIGHT BIKE

HARDWARE COMPARISON CHART
Hardware chart:
For your convenience, we have identified the hardware used in the assembly of this product. This chart is provided to help you
identify those items that may be unfamiliar to you.
No.

Description

Qty.

M8 x 10mm Bolt

M6 x 15mm Screw

4 x 19mm Bolt

4 x 9mm Screw

Screw Driver

5mm Wrench

8mm Wrench

MILLIMETERS

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PARTS LIST
No.

Description

Qty.

Order No.

No.

Description

Qty.

Order No.

M6 x 10mm Bolt

UB5-001

Crank Disk

UB5-035

Flywheel Shock Absorber

UB5-002

20 x 30 x T2 Washer

UB5-036

12 x 22 x T0.5 Plastic Washer

UB5-003

3/4" Nut

UB5-037

6901ZZ Bearing

UB5-004

Crank - Right

UB5-038

Flywheel Pulley

UB5-005

V Type Hand Pulse Sensor - Upper

UB5-039

20 x 32 x T1Plastic Washer

UB5-006

V Type Hand Pulse Sensor - Lower

UB5-040

6004ZZ Bearing

UB5-007

3 x 12mm Screws

UB5-041

One Way Bearing

UB5-008

Computer

UB5-042

Flywheel

UB5-009

Console Upright Tube

UB5-043

Bearing Bracket

UB5-010

M6 x 15mm Bolt

UB5-044

6201ZZ Bearing

UB5-011

Computer protect Cover

UB5-045

Flywheel Fan

UB5-012

4 x 19mm Screws

UB5-046

Bushing

UB5-013

Hand Pulse Sensor

UB5-047

M6 x 25mm Bolt

UB5-014

Handlebar - Left

UB5-048

Generator System

UB5-015

Handlebar Casing

UB5-049

Flywheel Axle

UB5-016

Handlebar - Right

UB5-050

M6 Nylon Nut

UB5-017

Saddle

UB5-051

Flywheel Axle Fixing Plate

UB5-018

Saddle Prop Tube

UB5-052

4 x 19mm Screws

UB5-019

Saddle Plastic Sleeve

UB5-053

Control Board

UB5-020

M8 x 15mm Bolt

UB5-054

M6 x 100mm Bolt

UB5-021

Seat Post

UB5-055

Battery Upper

UB5-022

Aluminum Sleeve

UB5-056

Battery Lower

UB5-023

Loop for Seat Post

UB5-057

Sensor

UB5-024

Pedal - Left

UB5-058

Battery

UB5-025

Height Adjustment Knob

UB5-059

Resistor

UB5-026

Chain Cover - Front Left

UB5-060

M8 x 10mm Bolt

UB5-027

Vent Cover - Left

UB5-061

Stabilizer Tube Cap

UB5-028

Front Upright Cover

UB5-062

Crank Cap

UB5-029

Iron Plate Nut

UB5-063

3/8" Nut

UB5-030

Chain Cover - Front Right

UB5-064

Crank - Left

UB5-031

Vent Cover - Right

UB5-065

M6 x 12mm Bolt

UB5-032

Chain Cover - Rear Left

UB5-066

Crank Shaft

UB5-033

Vent Cover - Rear

UB5-067

Drive Belt

UB5-034

Pedal - Right

UB5-068

MOMENTUM UB5 UPRIGHT BIKE

PARTS LIST
No.

Description

Qty.

Order No.

Chain Cover - Rear Right

UB5-069

Computer Wire Lower

UB5-070

Hand Pulse Wire - Upper Left

UB5-071

Computer Wire Upper

UB5-072

Hand Pulse Wire - Upper Right

UB5-073

Computer Wire Middle

UB5-074

Hand Pulse Wire - Lower Left

UB5-075

Hand Pulse Wire - Lower Right

UB5-076

M8 x 25mm Bolt

UB5-077

Spring Steel Piece

UB5-078

Tension Pulley

UB5-079

Fixing Set for Console Upright

UB5-080

Main Frame

UB5-081

M5 x 8mm Bolt

UB5-082

Bottle Holder

UB5-083

Water Bottle

UB5-084

4 x 9mm Screw

UB5-085

Level Adjusters

UB5-086

Sensor Magnet

UB5-087

M5 x 10mm Bolt

UB5-088

No.

Description

Qty.

Order No.

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PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTORY.

12
13

15
16

19
77

70
28

23
24
25
19

28
87
88

86
86

28
30

31
33
34
35
7

2
17

78
79

27
27

MOMENTUM UB5 UPRIGHT BIKE

PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTORY.

84
39
83

40
41
43

73
44

74
75
76

27
50

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PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTORY.

52
53
54
55
43

54
85
60
46

56
85

57
62
58
59

64
63

66
85

67
46

81
68
69

MOMENTUM UB5 UPRIGHT BIKE

ASSEMBLY
STEP 1:
Loosen the Height Adjustment Knob (59). Insert the Seat Post (55) into the Main Frame (81).
Choose the desired position and retighten the Height Adjustment Knob (59). Ensure that the knob is always firmly
tightened before use.

59
81
81

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ASSEMBLY
STEP 2:
Slide the Computer Protect Cover (45) onto the Console Upright Tube (43) and connect the Computer Wire –
Middle (74) to the Computer Wire – Lower (70). Slide the Console Upright Tube (43) onto the Main Frame (81).

43
74
74

MOMENTUM UB5 UPRIGHT BIKE

ASSEMBLY
STEP 3:
Secure the Console Upright Tube (43) to the Main Frame (81) by tightening the Bolt as shown.

8mm Wrench

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ASSEMBLY
STEP 4:
First insert the Hand Pulse Wire – Lower Left (75) and Lower Right (76) into the
holes on the sides of the Console Upright Tube (43). Then feed both through and
out the top of the Console Upright Tube (43) as shown.
Attach the Handlebar Left (48) and Handlebar Right (50) to the Console Upright
Tube (43) then secure using six M8 x 10mm Bolts (27).
NOTE: Make sure all wires are recessed into the Console Upright Tube (43), do not
trap or pinch any of the wires.

76
27

MOMENTUM UB5 UPRIGHT BIKE

ASSEMBLY
STEP 5:
Connect the Computer Wire – Upper (72) to the Computer Wire – Middle (74).
Connect the Hand Pulse Wire – Upper Left (71) to the Hand Pulse Wire – Lower Left (75) and the
Hand Pulse Wire – Upper Right (73) to the Hand Pulse Wire – Lower Right (76).

Attach the Computer (42) to the Console Upright Tube (43) and secure using four M6 x 15mm
Bolts (44).
NOTE: Make sure the wires are recessed into the Console Upright Tube, do not trap or pinch the
wires.

73
42

74
72
71

44
43

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ASSEMBLY
STEP 6:

Attach the Computer Protect Cover (45) to the Computer Bottom (42) and secure using four 4 x
19mm Screws (46).

MOMENTUM UB5 UPRIGHT BIKE

ASSEMBLY
STEP 7:
Attach the Front Upright Cover (62) to the Main Frame (81) and secure using four 4 x 9mm Screws
(85).

85
81

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ASSEMBLY
STEP 8:
Attach the Bottle Holder (83) to the Computer (42).
Congratulations your UB5 Upright Bike has been fully assembled.

MOMENTUM UB5 UPRIGHT BIKE

LEVEL ADJUSTMENT
LEVEL ADJUSTMENT:
To adjust the levelers follow these instructions:
You will need someone to help you with this procedure, as you will need to tip the bike on its side.
Tip the bike to the left/right. You will then see the LEVEL ADJUSTERS. These will need to be screwed either in or out to level the
bike. Repeat for the other side. It may help to use a spirit level when adjusting the level on your bike.

Please find 4 adjustable stabilizers and 4
installed casters underneath the base frame

Floor
stabilizer

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SEAT HEIGHT ADJUSTMENT
SEAT HEIGHT ADJUSTMENT:
Unscrew the Height Adjustment Knob (59) and pull. Please note you don’t have to fully remove the knob in order to release the
Seat Post (55). Once you have done this you can alter the height of the Saddle. When you have selected the correct height, screw
the knob back in.

MOMENTUM UB5 UPRIGHT BIKE

COMPUTER OPERATION

A
B

E
F
G

K
L
M

LOAD DENSITY

SPEED/RPM

TIME/WATTS

PRESET PROGRAMS

STOP

MODE

DISTANCE/PACE

CALORIES/PULSE

PRESET PROGRAMS

DOWN

START

ENTER

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COMPUTER INSTRUCTIONS
BUTTONS AND FUNCTIONS
STOP:
Press STOP to pause the functions during your exercise program. All the data on the display will freeze. Press START to resume
the program and all the data displayed will continue until the program has finished. If the STOP button is pressed twice, all the data
will return to 0 and the computer will return to POWER ON status.
START:
Press START to begin your exercise.
ENTER:
Press ENTER to confirm the setting of program.
MODE:
Switches the LED window display information between SPEED/TIME/DISTANCE/CALORIES and RPM/WATTS/PACE/PULSE.
SPEED:
Displays current exercise speed.
LEVEL:
Displays the current level of intensity of your exercise program.
CALORIES:
Count up: this measures total calories burned during exercise.
Count down: if you have set the number of calories, the computer will count down from that preset number down to zero. This data
is a guide and should not be used for medical assessment. Please note when setting a target this is in blocks of 10 from 0 to 990.
TENSION (RESISTANCE):
Displays the current resistance level from 1 to 20.
DISTANCE:
Count up: this measures the total distance from 0 to 99.9 Km / Mile.
Count down: if you have set the target distance, the computer will count down from that preset distance down to zero as soon as
you start exercising.
WATT:
This displays your current wattage output.
TIME:
Count up: the computer measures total exercise time from 16:00 up to 99:00.
Count down: if you have set the target time, the computer will count down from that preset time down to 0:00.
QUICK START:
When the bike is in the POWER ON status, press the START button to activate the QUICK START program. The TIME,
DISTANCE and CALORIES will count up when you start exercising.
PROGRAM:
To select one of the User programs, you will need to set up a user profile. To input new information, please follow the procedure
below:
WEIGHT set up – After the User Code has been confirmed the TIME display will show 68kg/150lbs or the previous setting and
begin flashing. Press the UP/DOWN button to adjust the user weight information then press ENTER to confirm.
HEIGHT set up – After the WEIGHT has been confirmed the DISTANCE display will show 170cm/67 inches or the previous setting
and begin flashing. Press the UP/DOWN button to adjust the user height information then press ENTER to confirm.

MOMENTUM UB5 UPRIGHT BIKE

COMPUTER INSTRUCTIONS
AGE set up – After the HEIGHT has been confirmed the CALORIES display will show 35 or the previous setting and begin flashing.
Press the UP/DOWN button to adjust the user age information then press ENTER to confirm.
SEX set up – After the AGE has been confirmed the LOAD DENSITY display will show M (Male) and begin flashing. Press the
UP/DOWN button to adjust the user sex to M (Male) or F (Female) then press ENTER to confirm.
ENGLISH to METRIC conversion:
The bike computer display can show both ENGLISH and METRIC information. If you want to change from ENGLISH to METRIC,
please follow the procedure below:
1.
2.

When the bike is in the power on status, press and hold both the ENTER and STOP buttons for 3 seconds. The
LOAD DENSITY display will show a blinking ML.
Press the UP or DOWN buttons to switch between ENGLISH (ML) and METRIC (KM) then press the ENTER
button to confirm the selection and return to POWER ON status.

P1 TO P12 PROGRAMS SELECTION PROCEDURE

P1: MANUAL
After you have pressed the P1 MANUAL program button, the display will show the default user profile. Input the user profile then
the TIME display will show 30:00. Press the UP/DOWN button to adjust the target time then press ENTER to confirm. Press
START to begin the exercise program. The TIME will start to count down to 0:00 then the program will stop automatically. To
increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

P2: GOAL
After you have pressed the P2 GOAL program button, the display will show the default user profile. Input the user profile then the
TIME display will show a blinking 0:00. Press the UP/DOWN button to adjust the target time then press ENTER to confirm. Repeat
the same procedure to set up your goal on DISTANCE, CALORIES and TARGET HEART RATE. Press START to begin the
exercise program. To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

P3: RANDOM
After you have pressed the P3 RANDOM, the display will show the default user profile. Input the user profile then the TIME display
will show a blinking 30:00. Press the UP/DOWN button to adjust workout time then press ENTER to confirm. Press START to
begin the exercise program.
The RANDOM program has 50 different RESISTANCE based programs. If while exercising, you find the level of RESISTANCE too
intense you can press the UP/DOWN button to decrease the resistance.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

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COMPUTER INSTRUCTIONS
P4: INTERVAL
After you have pressed P4 INTERVAL, the display will show the default user profile. Input the user profile then the TIME display
will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The RPM display will show a blinking L1. Press the UP/DOWN button to select the workout intensity level from L1 to L10 then
press ENTER to confirm. Press START to begin the exercise program.
The aim of an INTERVAL program is to exercise at levels of LOW and HIGH intensity for short periods of time. There is one profile
with 10 different levels of intensity. The resistance will be changed automatically while exercising according to the following profile.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.
INTERVAL Profile: If the user sets the workout time for more than 20 minutes the computer will average the workout time into 20
sections as the following Resistance Profile table shows, i.e. input 40 minutes and the computer will operate in
2 minute intervals for each section displayed. If the user sets the workout time for less than 20 minutes,
the computer will operate in 1 minute intervals for each section displayed until the time runs out, i.e. input
12 minutes and the program will run for 12 sections at 1 minute per section.

RESISTANCE PROFILE
Intensity
Level

Resistance Level per Section (20 total)

L 10

P5: X-COUNTRY
After you have pressed P5 X-COUNTRY, the display will show the default user profile. Input the user profile then the TIME display
will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The RPM display will show a blinking L1. Press the UP/DOWN button to select the workout intensity level from L1 to L18 then
press ENTER to confirm. Press START to begin the exercise program.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

MOMENTUM UB5 UPRIGHT BIKE

COMPUTER INSTRUCTIONS
X-COUNTRY Profile: If the user sets the workout time for more than 20 minutes, the computer will average the workout time
into 20 sections as the following Resistance Profile table shows, i.e. input 40 minutes and the computer will
operate in 2 minute intervals for each section displayed. If the user sets the workout time for less than 20
minutes the computer will operate in 1 minute intervals for each section until the time runs out, i.e. input 12
minutes and the program will run for 12 sections at 1 minute per section.
RESISTANCE PROFILE
Intensity
Level

Resistance Level per Section (20 total)

L 10

L 11

L 12

L 13

L 14

L 15

L 16

L 17

L 18

P6: WATT CONTROL
After you have pressed the P6 WATT CONTROL button, the display will show the default user profile. Input the user profile then
the TIME display will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The RPM display will show the default workout watt setting of 110W. Press the UP/DOWN button to adjust the workout watts then
press ENTER to confirm. Press START to begin the exercise program.
The resistance will be changed automatically while exercising. The program will change the resistance automatically to match the
user watts setting.

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P8: RACING
After you have pressed the P8 RACING button, the display will show the default user profile. Input the user profile then the
DISTANCE display will show 20 Km (12.5 Mile). This is the target distance in the RACING program. Press the START button to
begin the exercise program.
During the program the target distance will count down to zero. The first row from top of the LOAD DENSITY LED display shows
the distance completed by the computer. The second row from top of LOAD DENSITY LED display shows the distance completed
by the user. The user can race against the computer to see who completes the total distance first.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.
P9: HRC FAT BURN
After you have pressed the P9 HRC FAT BURN button, the display will show the default user profile. Input the user profile then the
TIME display will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The PULSE display will show the default target heart rate of 157. Press the UP/DOWN button to adjust the target heart rate.
Press START to begin the exercise program.
The resistance will start from 1 when you begin this program. If the actual user heart rate does not reach the target heart rate, the
resistance will increase by one level every 30 seconds until the actual user heart rate reaches the target heart rate. If the actual
heart rate is higher than target heart rate, then the resistance will be reduced by one level every 30 seconds until the actual heart
rate meets the target heart rate.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

P10: HRC INTERVAL
After you have pressed the P10 HRC INTERVAL button, the display will show the default user profile. Input the user profile then
the TIME display will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The PULSE display will show the default target heart rate of 157. Press the UP/DOWN button to adjust the target heart rate.
Press START to begin the exercise program.
The resistance will start from 1 when you begin this program. If the actual user heart rate does not reach the target heart rate, the
resistance will increase by one level every 30 seconds until the actual user heart rate reaches the target heart rate. The resistance
will be reduced by one level every 30 seconds when actual user heart rate reaches the target heart rate. Then the resistance starts
to increase again when the actual user heart rate decreases to 85% of the target heart rate.

MOMENTUM UB5 UPRIGHT BIKE

COMPUTER INSTRUCTIONS
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.
P11: HRC ENDURANCE
After you have pressed the P11 HRC ENDURANCE button, the display will show the default user profile. Input the user profile then
the TIME display will show a blinking 30:00. Press the UP/DOWN button to adjust the workout time then press ENTER to confirm.
The PULSE display will show the default target heart rate of 157. Please note the users TARGET HEART RATE will be adjusted
with the user AGE according to the factory setting. The factory TARGET HEART RATE setting is based on 85% of the maximum
heart rate. The maximum heart rate is calculated as 220 minus the user age. Example: For a 35-year old user the maximum user
heart rate should be 185 (220 – 35 = 185) and 85% of the maximum user heart rate is 157. The user cannot adjust the target heart
rate in this program. Press START to begin the exercise program.
The resistance will start from level 1 when you begin this program. If the actual user heart rate does not reach the target heart rate,
the resistance will increase by one level every 30 seconds until the actual user heart rate reaches the target heart rate. If the actual
user heart rate is under the target heart rate, the resistance will increase by one more level every 30 seconds.
The aim of this program is to keep the actual user heart at or above the target heart rate.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

P12: PERSONAL
The PERSONAL program allows users to design and store their own preset workout programs in the computer. The maximum
time duration is 60 minutes.
After you have pressed the P12 PERSONAL button, the display will show the default user profile. Input the user profile then press
the MODE button to start setting up the new program. The first line of the LOAD DENSITY display will light up and blink. Press the
UP/DOWN button to set the resistance level in first minute. After completing the set up for the first minute of resistance, press the
MODE button. The second line of the LOAD DENSITY display will start blinking. Follow the same procedure to set up the entire
program. When the program set up is complete, press the START button to run the program. The program will automatically be
saved in the computer for future use.
To increase or decrease the resistance while exercising, press the UP/DOWN button.
To pause the program while exercising, press the STOP button. To resume exercising, press the START button.

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IMPORTANT STEPS
Warning:
Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous
exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop exercising and
consult your doctor. Proper usage of this product is essential. Please read your manual carefully before exercising.
Please keep all children away from the equipment during use and when equipment is unattended.
Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught
during exercising.
Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise
equipment to keep it in good condition.
Before beginning:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are
severely overweight, you must start slowly and increase your time gradually, a few minutes per week.
Initially you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve over the
next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able
to exercise continuously for 30 minutes. And the better your aerobic fitness, the harder you will have to work to stay in your target
zone. But remember these essentials:
•

Contact your physician before starting a workout or training program. Have your doctor review your training and diet
programs to advise you of a workout routine you should adopt.

•

Begin your training program slowly with realistic goals that have been set by you and your doctor.

•

Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or
bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show
you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on
your age and condition.

•

Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive exercising
to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature when
consumed.

MOMENTUM UB5 UPRIGHT BIKE

TARGET HEART RATE
Finding your pulse:
To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel
the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of
beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.
How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per
minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have
provided.

FIND YOUR TARGET HEART RATE

HEART RATE in beats per minute

200
180
160
140
120
100
80
20

AGE IN YEARS
ADVANCED: Sports, athletic conditioning or interval training
FITNESS: Optimal training, aerobic or cardiovascular
HEALTH: Beginner, low intensity with long duration produces fat burning

Aerobic exercise:
Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and
heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms,
legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire
exercise routine.

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MUSCLE CHART
Targeted muscle groups:
The exercise routine that is performed on this product will develop the upper and lower body muscle groups. These muscle groups
are shown in gray color on the chart below.

Shoulder muscles

Pectoral muscles

Bicep muscle

Abdominal muscles

Forearm muscles

Quadricep muscles

Calf muscles

Trapezius muscles

Tricep muscles

Back muscles

Gluteal muscles

Hamstring muscles

MOMENTUM UB5 UPRIGHT BIKE

STRETCHING ROUTINE
Warm up and cool down:
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and
preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or
five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous
exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to
your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and
cool-down exercises on the following pages:
Toe Touch:
Slowly bend forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 counts.

Shoulder Lift:
Lift your right shoulder up
toward your ear for one
count. Then lift your left
shoulder up for one count as
you lower your right
shoulder.

Inner Thigh Stretch:
Sit with the soles of your feet
together with your knees
pointing outward. Pull your
feet as close into your groin
as possible. Gently push
your knees towards the floor.
Hold for 15 counts.

Hamstring Stretch:
Sit with your right leg
extended. Rest the sole of
your left foot against your
right inner thigh. Stretch
toward your toe as far as
possible. Hold for 15 counts.
Relax and then repeat with
left leg extended.

Side Stretch:
Open your arms to the side
and continue lifting them until
they are over your head.
Reach your right arm as far
upward toward the ceiling as
you can for one count. Feel
the stretch up your right side.
Repeat this action with your
left arm.

Calf-Achilles Stretch:
Lean against a wall with your
left leg in front of the right
and your arms forward. Keep
your right leg straight and the
left foot on the floor; then
bend the left leg and lean
forward by moving your hips
toward the wall. Hold, and
then repeat on the other side
for 15 counts.

Head Roll:
Rotate your head to the right
for one count, feeling the
stretch up the left side of your
neck. Next, rotate your head
back for one count, stretching
your chin to the ceiling and
letting your mouth open.
Rotate your head to the left
for one count, and finally,
drop your head to your chest
for one count.

www.greenmasterfitness.com.tw

NOTES

MOMENTUM SERIES products are manufactured by:
GREENMASTER INDUSTRIAL CORP.
No. 1, Lane 233, Sec. 2, Charng Long Road
Taiping City, Taichung Hsien Taiwan, R.O.C.
Website: www.greenmasterfitness.com.tw

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Greenmaster Ub5 Users Manual

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