User manual REEBOK RB3000

[. . . ] Whether you are an accomplished athlete seeking to maintain peak performance or a beginner realising the benefits of exercise for the first time, the RB3000 will help you to achieve your goals. In the "Hints to Help You" section of this manual we have outlined some tips that we hope will help you maximise the effectiveness and fun of your workouts. In the meantime, remember that the benefits of exercise are many and varied including higher energy levels, reduced stress, improved self-esteem, clearer and more radiant skin, greater cardiovascular efficiency, higher metabolic rate, and improved body posture - all of which can result in a longer and more enjoyable life. Whilst purchasing the RB3000 will not do all of this alone, it is an important step towards understanding and achieving the benefits of exercise. [. . . ] The programmes include: Manual, Rolling, Valley, Fat Burn, Ramp, Fitness Test, Random, Plateau, Intervals, Mountain and two Heart Rate Control programmes. Programme 1 - Manual Programme 5 - Ramp Programme 9 - Intervals By pressing this button you will change from SPEED to RPM and CALORIES to WATTS press the button again to change back. Press to preset functions of time, distance, calories and pulse. * Set button may only work when the computer is in stop mode. Press to reset functions individually, or press and hold to reset all functions. DISTANCE PULSE HEART RATE TRAINING ZONE 160 150 140 SET BPM 130 120 110 100 20 30 40 50 60 70 AGE RESET PROGRAMME 1 2 3 4 MANUAL ROLLING VALLEY FAT BURN 5 6 7 8 RAMP FITNESS TEST RANDOM PLATEAU 9 10 11 12 INTERVALS MOUNTAIN 60% MAX H. R. 85% MAX H. R. Programme 2 - Rolling Programme 6 - Fitness Test Programme 10 - Mountain + ­ ENTER START PAUSE MODE LOAD UP & These buttons increase and decrease the LOAD DOWN resistance provided by the machine. TIME Count up: the computer measures total exercise time from 0:00 up to 99:59. Count down: if you have a preset target time, the computer will count from that preset time down to 0:00 as soon as you start exercising. Displays the current exercise speed on the LCD. Programme 4 - Fat Burn Programme 8 - Plateau Programme 12 - Heart Rate Control Programme 3 - Valley Programme 7 - Random Programme 11 - Heart Rate Control Load Down Load Up Enter Mode Start/Pause SPEED DISTANCE Count up: measures total distance from 0:00 to 99:99 km. Count down: if you have a preset target distance, the computer will count from that preset distance down to zero as soon as you start exercising. Count down: if you have a preset target number of calories, the computer will count from that preset number down to zero. This data is a rough guide and should not be used for medical assessment. The monitor will display your current heart rate 5 seconds after you place both hands on the pulse grips. This data is a rough guide and should not be used for medical assessment. Operating Programmes 1 - 10 1 2 Press the START/STOP key for at least 2 seconds to enter the initial mode. After setting the programme press the ENTER key to enter the Time setting. The workout interval will be flashing as you exercise (0. 5 seconds on and 0. 5 seconds off). Whilst exercising you can press the + or - key to increase or decrease the resistance level. To restart your workout press the START key again. Operating Programmes 11 - 12 (Heart Rate Control) Programmes 11 and 12 allow the monitor to adjust the workout resistance automatically according to your heart rate. (the automatic default level is medium contrast). How to Transport the RE2000 Lift the RB3000 to 45º so that the transportation wheels point downwards and to the front, and use the fixed handlebar to move it. 2 3 4 Heart Rate Training In the normal course of our everyday lives our bodies use oxygen to convert nutrients from our food intake into energy for muscle movement and body functions. Broadly speaking if we burn more calories than we consume then our body will require additional fuel and will use calories stored as fat. This will lead to a reduced ratio of fat to lean muscle tissue in our body composition and a leaner, fitter appearance. As we exercise, our heart rate has to increase in order to deliver sufficient oxygen to the working muscles. Regular cardiovascular exercise, such as cycling, results in a stronger heart and lungs that are more efficient at delivering oxygen to muscles which, in turn, are more efficient at converting calories into energy. It is however, imperative that you accurately determine the target heart rate within which to train in order that you may improve your fitness at a safe, comfortable and sustainable level. [. . . ] For more information on Reebok Heart Rate Monitors call our Customer Hotline on 01908 512244. 18 How to Maintain the RB3000 Inspect and tighten all parts of the exercise cycle regularly. For continued smooth operation of the exercise cycle, the Front and Rear Stabilisers should be kept clean. Using a soft cloth and mild detergent, clean any dust and residue that may build up where the Wheels move on the Stabilisers. Other components of the exercise cycle can also be cleaned in this manner. [. . . ]