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WORKOUT GUIDELINES
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercising. A proper cool-down should leave you relaxed and
comfortably tired.
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart rate,
and circulation in preparation for strenuous exercise.
EXERCISE FREQUENCY
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone.
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired.
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to offset problems caused
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.
PART LISTÑModel No. 831.290880
Key
No. Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
1
2
1
1
1
1
1
1
1
4
1
1
2
1
4
4
2
2
1
4
2
2
1
2
1
1
Part
No.
NSP
138400
138897
139391
139392
139393
139394
139395
139396
103903
139402
139403
139399
127948
138573
137565
136603
119994
016028
137159
014156
137155
104621
136837
136600
136326
Key
No. Qty.
Description
Frame
Resistance Cylinder w/Axle Cap
Left Leg
Right Leg
Left Upright
Right Upright
Left Link Plate
Right Link Plate
Rocker Arm
1/2Ó Axle Cap
Left Link Arm w/Hardware
Right Link Arm w/Hardware
Handlebar
5/16Ó x 2 1/2Ó Bolt
Bronze Axle Bushing
Bronze Bushing
Axle Endcap
3/8Ó x 1 1/4Ó Button Head Screw
Plastic Clip
1/4Ó x 1 1/2Ó Bolt
Upright Washer
Upright Endcap
#8 x 3/4Ó Screw
Handgrip
Left Pedal Cover
Lock Knob
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
#
1
1
2
1
1
2
2
1
2
1
1
2
2
2
2
2
4
2
9
4
1
2
1
1
1
R0597A
Part
No.
136612
136459
136488
137143
137144
133072
136605
131833
104794
012037
014050
113494
105495
101768
139401
107013
012108
136487
013162
012090
138948
014067
014073
133703
138947
Description
Right Pedal Cover
Hip Pad
Frame Endcap
Left Leg Cover
Right Leg Cover
Tree Fastener
2Ó Axle Spacer
ÒDÓ Bushing
Rocker Arm Endcap
1/2Ó Nylon Locknut
1/2Ó Flat Washer
Weld Spacer
3/8Ó Flat Washer
3/8Ó Axle Cap
Upright Spacer
3/8Ó x 5 1/2Ó Bolt
3/8Ó Nylon Locknut
Upright End Plate
#8 x 1/2Ó Screw
1/4Ó Nylon Locknut
Electronic Monitor
5/16Ó Lock Washer
5/16Ó Flat Washer
Magnet
UserÕs Manual
Note: Ò#Ó refers to a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
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