Trojan TOUR 370 Owner's manual

Brand: Trojan

Model: TOUR 370

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Trojan TOUR 370 is a stationary cycle designed for home use. It features a 6kg flywheel, 12 preset programs, 5 heart rate control programs, 1 body fat program, 4 user programs, and 1 manual program. The computer displays scan, time, speed, distance, calories, odometer, and hand pulse. It also has auto tension control and a maximum user weight of 120 kg.

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TOUR 370

STATIONARY CYCLE

STATIONARY CYCLE CARE, INSTRUCTION

AND ASSEMBLY MANUAL

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1. SAFETY INSTRUCTIONS 3

2. PRE-ASSEMBLY CHECKLIST 5

3. HARDWARE LIST 6

4. ASSEMBLY STEPS 8

5. COMPUTER FUNCTIONS 11

6. FITNESS TIPS AND TECHNIQUES 18

7. CONDITIONING GUIDELINES 19

8. WARM -UP AND COOL-DOWN 20

9. FREQUENTLY ASKED QUESTIONS 21

10. PARTS LIST 22

11 EXPLODED DRAWING 23

12. TROJAN 1 YEAR LIMITED WARRANTY 25

13. TROJAN REPAIRS PROCEDURE 26

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1. SAFETY INSTRUCTIONS

It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct

all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any

of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876 526 (0861 Trojan),

within the Republic of South Africa.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND

OR STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classication. It is recommended that all users of TROJAN be

informed of the following information prior to use.

HEALTH WARNING

• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou

requireacompletephysicalexam.Thisisespeciallyimportantifyouareinactive,pregnantorsufferfromanyillness.

• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour

physician.

• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling

down and stretching.

ACCESS CONTROL

TROJAN recommends that all tness equipment be used in a supervised area. It is recommended that the equipment be

located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.

Parents or others supervising adults must provide close supervision of children if the equipment is used in the presence

of children.

INSTALLATION

TROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabiliseandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufcientventilationtoensureproperoperation.

• Besetupwithsufcientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itisrecommended

thatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.

• Beinstalledbyourteamofinstallers.

PROPER USAGE

• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismountingorassemblingyourTROJANequipmentto

avoid injury.

• DonotattempttoadjusttheseatorhandlebarswhileyouareonyourTROJANequipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorisedservicerepresentativeonly.

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1. SAFETY INSTRUCTIONS (CONT.)

INSPECTION

• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJAN

equipment use only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

• Equipmentmaintenance–preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensure

that you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

OPERATING WARNINGS

•

It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all TROJAN

equipment.

• Keepchildrenawayfromallmovingparts.Parentsmustprovideclosesupervisionofchildreniftheequipmentis

used in the presence of children.

• Donotwearloosettingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstie

up long hair to avoid contact with moving parts.

• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethe

machine is in operation.

ELECTRICAL SAFETY

• Keepthepowercordawayfromheatedsurfaces.

• Neverusetheequipmentifthepowercableorplugisfrayedordamaged.

• Neverusetheequipmentifthecord,equipmentorsurroundingoorareaiswetordamp.

• Donotmodifytheplugprovidedwiththeproduct.

USER WEIGHT LIMITATIONS

• ThisTROJAN TOUR 370 STATIONERY CYCLE maynotbeusedbypersonsweighingmorethan120kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE

If any of these instructions or warnings are unclear please contact Trojan Customer Services on

0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

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2. PRE ASSEMBLY CHECK LIST

ThankyouforchoosingtheTROJANTOUR370.Wetakegreatprideinproducingthisproductandhopeitwillprovide

manyhoursofqualityexercisetomakeyoufeelbetter,lookbetterandenjoylifetoitsfullest.

Yes,itisaprovenfactthataregularexerciseprogramcanimproveyourphysicalandmentalhealth.Toooften,ourbusy

lifestyleslimitourtimeandopportunitytoexercise.TheTROJANTOUR370providesaconvenientandsimplemethodto

begin your assault on getting your body in shape and achieving a healthier lifestyle.

Before reading further, please familiarise yourself with the parts that are labelled.

Read this manual carefully before using the TROJAN TOUR 370.

Hand Pulse

Handle post

Seat

Seat Adjustment

Knob

Rear Stabiliser

Pedal

Consol

Main Cover

Front Stabiliser

SPECIFICATIONS

Functions: Scan / time / speed / distance / calories / odometer / hand pulse

Programs -12 pre-set / 5 heart rate control / 1 body fat / 4 user / 1 manual

Tension control: Auto tension

Weightofywheel: 6kg

Set-upsize(mm): 1430(l)x666(w)x1030(h)

User weight: 120kg(maximum)

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3. HARDWARE LIST

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3. HARDWARE LIST (CONT.)

YT’Q gniwarD noitpircseD .oN

16 Carriage Bolt M10 x 75

18 Curved Washer Φ10 x Φ22

17 Domed Nut M10

22 Allen Screw M8 x 16

23 Curved Washer Φ8 x Φ20

Quick Release Knob

Allen Key 6mm

Combination Wrench

Combination Wrench 1

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Instructions for assembly

• Unpackthecartonandplaceallpartsontheoorcarefully.

• Removethepackingmaterialandcheckallpartsareaccountedfor.

• Toolsareprovidedforuseinassembly.

4. ASSEMBLY STEPS

STEP 1: STABILISER ASSEMBLY

• AttachtheFrontStabiliser(2)totheMainFrame(1)andsecurewithtwoCarriageBolts(16),

two Curved Washers (18) and two Domed Nuts (17).

• AttachtheRearStabiliser(3)totheMainFrame(1)andsecurewithtwoCarriageBolts(16),

two Curved Washers (18) and two Domed Nuts (17).

STEP 2: FRONT POST ASSEMBLY

• InserttheFrontPost(4)throughtheSmallCover(11)andjoin

the Middle Computer Wire (21) to the Lower Computer

Wire (20).

• InserttheFrontPost(4)intotheMainFrame(1)andsecure

using four Allen Screws (22) and four Curved Washers (23).

Move the Small Cover (11) down into position.

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

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4. ASSEMBLY STEPS (CONT.)

STEP 3: HANDLEBAR AND

COMPUTER ASSEMBLY

• AttachtheHandlebar(6)totheFrontPost(4) 

and secure with two Allen Bolts (22) and two

Curved Washers (23).

• RemovetheGrommet(24)fromtheFrontPost 

(4), insert the Lower Pulse Wires (36) through

the hole on Front Post (4) and pull them out of

the top side of the Front Post (4). Now connect

them to the Upper Pulse Wire (27).

• ConnecttheMiddleComputerWire(21)to 

the Upper Computer Wire (26). Slide the

Computer (8) onto the Front Post (4) and

secure with four Screws (25) which are

 pre-assembledonthebackofComputer(8).

STEP 4: SEAT AND SEAT POST

ASSEMBLY

• AttachSeat(7)totheSeatPost(5)andsecure 

with three Flat Washers (33), three Spring

 Washers(34)andthreeNylonLocknuts(35) 

which are pre-assembled on the bottom of

Seat (7).

• InserttheSeatPostAssembly(5)throughthe 

Cover (12) of the Seat Post into the Main Frame

 (1).SecureinpositionusingtheQuickRelease 

Knob (19). Move the Cover (12) down into

position.

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

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4. ASSEMBLY STEPS (CONT.)

Recheck

all bolts and nuts are

tightened securely

before using the machine

STEP 5: PEDAL ASSEMBLY

• AttachtheLeftPedalStrap(L)totheLeftPedal

 (10)whichismarkedwithdecal“L”.

• AttachtheRightPedalStrap(R)tothe

 RightPedal(9)whichismarkedwithdecal“R”.

• AttachtheLeftPedal(10)andRightPedal(9)to

 theirappropriateCrankArm(37).

Note: The right pedal is on the right hand side of the

cycle as you sit on it and the right pedal should be

threadedonclockwiseandtheleftpedal

counter-clockwise.

STEP 6: ADAPTOR ASSEMBLY

Plugadapterintoadapterjack.

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5. COMPUTER FUNCTIONS

COMPUTER INSTRUCTIONS

FUNCTION BUTTONS

Thethingsyoushouldknowbeforeexercise

A. Input power

Plug in the adaptor and the computer will produce a beep sound and turn on in the Manual mode.

B. Program select and setting values

1.  UsetheUPorDOWNkeystoselectprogrammodeandthenpressENTERtoconrmyourexercisemode.

2.  IntheManualmode,thecomputerwillusetheUPorDOWNkeystosetupyourexerciseTIME,DISTANCE,

CALORIES and PULSE.

3.  PresstheSTART/STOPkeytostartexercise.

4. When you reach the set target, the computer will produce a beep sounds and then stop.

5.  Ifyousetupmorethanonetargetandyouwouldliketoreachthenexttarget,pressSTART/STOPkeyto 

  continueexercising.

C.Wake-UpFunction

ThemonitorwillenterSLEEPmode(LCDoff)whenthereisnosignalinputornokeyispressedfor4minutes.Pressthe

screen to start the monitor.

Functions and Features:

1.TIME:  Showsyourelapsedworkouttimeinminutesandseconds.Yourcomputerwillautomaticallycountup

from 0:00 to 99:59 in one second intervals. You can also program your computer to count down from

   asetvaluebyusingtheUPandDOWNkeys.Ifyoucontinueexercisingoncethetimehasreached0:00,

   thecomputerwillbeginbeeping,andresetitselftotheoriginaltimeset,lettingyouknowyourworkoutis

done.

2.DISTANCE: Displaystheaccumulativedistancetraveledduringeachworkoutuptoamaximumof999.0KM.

3. RPM: Your pedal cadence.

4.SPEED: DisplaysyourworkoutspeedvalueinKMperhour.

5.CALORIES: Yourcomputerwillestimatethecumulativecaloriesburnedatanygiventimeduringyourworkout.

6.PULSE: Yourcomputerdisplaysyourpulserateinbeatsperminuteduringyourworkout.

7.AGE: Your computer is age-programmable from 10 to 99 years. If you do not set an age, this function will

always default to age 35.

8. HEART RATE

(TARGET PULSE)

: The heart rate you should maintain is called your Target Hear Rate in beats per minute.

9. PULSE

RECOVERY: During the START stage, leave your hands holding on the grips or leave the chest transmitter attached and

   thenpress“PULSERECOVERY”key,timestartscountingfrom00:60-00:59--to00:00.Assoonas

00:00 is reached, the computer will show your heart rate recovery status with the grade F1.0 to F6.0.

1.0 means OUTSTANDING

1.0

F 2.0 means EXCELLENT

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2.0

F 2.9 means GOOD

3.0

F 3.9 means FAIR

4.0

F 5.9 means BELOW AVERAGE

6.0 means POOR

Note: Ifthereisnopulsesignalinputthenthecomputerwillshow“P”onthePULSEwindow.Ifthecomputershows

  “ERR”onthemessagewindow,pleasere-pressthePULSERECOVERYkeyandpleasemakesureyourhandsare

rmly on the grips.

Key function:

Thereare6buttonkeysandthefunctiondescriptionareasfollows:

1.START/STOPkey: a. QuickStartfunction:Allowsyoutostartthecomputerwithoutselectingaprogram.

     Manualworkoutonly.Timeautomaticallybeginstocountupfromzero.

    b. Duringtheexercisemode,pressthekeytoSTOPexercise.

    c. Duringthestopmode,pressthekeytoSTARTexercise.

2.UPkey:  a. Pressthekeytoincreasetheresistanceduringexercisemode.

    b. Duringthesettingmode,pressthekeytoincreasethevalueofTime,Distance,Calories,

Age and select Gender and Program.

3.DOWNkey: a. Pressthekeytodecreasetheresistanceduringexercisemode.

    b. Duringthesettingmode,pressthekeytodecreasethevalueofTime,Distance,Calories,

Age and select Gender and Program.

4.ENTERkey:  a. Inthesettingmode,pressthekeytoacceptthecurrentdataentry.

    b. Inthestopmode,byholdingthiskeyforovertwosecondstheusercanresetallvaluesto

     zeroordefaultvalue.

    c. InsettingtheClock,pressthiskeytoacceptthesettinghourandminute.

5.BODYFATkey:  PressthekeytoinputyourHEIGHT,WEIGHT,GENDERandAGEthentomeasureyour

body fat ratio.

6.PULSERECOVERYkey

:Pressthekeytoactivateheartraterecoveryfunction.

Program Introduction & Operation:

Manual Program: Manual

P1isamanualprogram.UsercanstartexercisebypressingSTART/STOPkey.Thedefaultresistancelevelis5.Usersmay

exerciseinanydesiredresistancelevel(adjustingusingtheUP/DOWNkeysduringtheworkout),anyperiodoftime,any

number of calories or any distance.

Operations:

1. UseUP/DOWNkeystoselecttheMANUAL(P1)program.

2. PresstheENTERkeytoenterMANUALprogram.

3. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeyto 

conrm your desired TIME.

4. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.Press  

 ENTERkeytoconrmyourdesiredDISTANCE.

5. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.Press 

 ENTERkeytoconrmyourdesiredCALORIES.

6. ThePULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.PressENTERkeyto

conrm your desired Pulse.

7. PresstheSTART/STOPkeytobeginexercise.

5. COMPUTER FUNCTIONS (CONT.)

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Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau, Fartlek, Precipice Program

PROGRAM2toPROGRAM13arethepresetprograms.Userscanexercisewithdifferentlevelofloading(resistance)in

thedifferentintervalsasshownintheprolesbelow.Usersmayexerciseinanydesiredresistancelevel(Adjustingusingthe

UP/DOWNkeysduringtheworkout)withaperiodoftimeoranumberofcaloriesoracertaindistance.

Operations:

1. UseUP/DOWNkeystoselectoneoftheaboveprogramsfromP2toP13.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeytoconrmyour

desired TIME.

4. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.PressENTERkeyto

conrm your desired DISTANCE.

5. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.PressENTERkeyto

conrm your desired CALORIES.

6. ThePULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.PressENTERkeyto

conrm your desired Pulse.

7. PresstheSTART/STOPkeytobeginexercise.

User Setting Program: User 1, User 2, User 3, User 4

Program 14 to 17 are the user setting program. Users are free to create the values in the order of TIME, DISTANCE,

CALORIES and the resistance level in 10 columns. The values and proles will be stored in the memory after setup. Users

mayalsochangetheongoingloadingineachcolumnbyusingtheUP/DOWNkeys.Note,theywillnotchangetheresistance

level stored in the memory.

Operations:

1. UseUP/DOWNkeystoselecttheUSERprogramfromP14toP17.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. Column1willash,andthenusetheUP/DOWNkeystocreateyourpersonalexerciseprole.PressENTERto

 conrmyourrstcolumnofexerciseprole.Thedefaultlevelisload1.

4. Column2willash,andthenusetheUP/DOWNkeystocreateyourpersonalexerciseprole.PressENTERto

 conrmyoursecondcolumnofexerciseprole.

5. Followtheabovedescription3and4tonishyourpersonalexerciseproles.PressENTERtoconrmyourdesired

 exerciseprole.

6. TIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeytoconrmyour

desired TIME.

7. DISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.PressENTERkeyto

conrm your desired DISTANCE.

8. CALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.PressENTERkeyto

conrm your desired CALORIES.

9. PULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.PressENTERkeyto 

conrm your desired Pulse.

10. PresstheSTART/STOPkeytobeginexercise.

Heart Rate Control Program: 55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C.

Program 18 to Program 22 are the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control

program.

   Program18isthe55%MaxHRC--TargetH.R.=(220–AGE)x55%

   Program19isthe65%MaxHRC--TargetH.R.=(220–AGE)x65%

   Program20isthe75%MaxHRC--TargetH.R.=(220–AGE)x75%

   Program21isthe85%MaxHRC--TargetH.R.=(220–AGE)x85%

   Program22istheTargetHRC--Workoutaccordingtoyourtargetheartratevalue.

5. COMPUTER FUNCTIONS (CONT.)

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UserscanexerciseaccordingtotheirdesiredHeartRateprogrambysettingAGE,TIME,DISTANCE,CALORIESorTARGET

PULSE.Intheseprograms,thecomputerwilladjusttheresistancelevelaccordingtotheheartratedetected.Forexample,

the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H.R.C. Also the

resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H.R.C.

Operations:

1. UsetheUP/DOWNkeystoselectoneoftheheartratecontrolprogramfromP18toP22.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. AGEwillashinP18toP21programsandyoucanpressUPorDOWNkeystosetyourAGE.Thedefaultageis35.

4. Inprogram22,theTARGETPULSEwillashandyoucanpressUPorDOWNkeystosetyourTARGETPULSE 

between 80 to 180. The default TARGET PULSE is 120.

5. TIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeytoconrmyour

desired TIME.

6. DISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.PressENTERkeyto 

conrm your desired DISTANCE.

7. CALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.PressENTERkeyto

conrm your desired CALORIES.

8. PresstheSTART/STOPkeytobeginexercise.

Body Fat Program: Body Fat

Program 23 is a special program designed to calculate the users’ body fat ratio and to offer a specic loading prole for users.

There are 3 body types divided according to the FAT % calculated.

Type 1: BODY FAT% > 27

Type 2: 27

BODY FAT% 20

Type 3: BODY FAT % < 20

The computer will show the test results of FAT PERCENT, BMI and BMR.

Operations:

1. UsetheUP/DOWNkeystoselecttheBODYFAT(P24)program.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. HEIGHTwillashandyoucanpressUPorDOWNkeystosetyourHEIGHT.PressENTERkeytoconrmyour 

 HEIGHT.ThedefaultHEIGHTis170cmor5’07”(5feet7inches).

4. WEIGHTwillashandyoucanpressUPorDOWNkeystosetyourWEIGHT.PressENTERkeytoconrmyour

 WEIGHT.ThedefaultWEIGHTis70kgsor155lbs.

5. GENDERwillashandyoucanpressUPorDOWNkeystoselectyoursex.Number1meansmaleandnumber0

 meansfemale.PressENTERkeytoconrmyourGender.Thedefaultsexis1(Male).

6. AGEwillashandyoucanpressUPorDOWNkeystosetyourAGE.PressENTERkeytoconrmyourAGE.The

default AGE is 35.

7. PresstheSTART/STOPkeytobeginBodyFatmeasurement.IfEappearsinthewindow,pleasemakesureyourhands

 areattachedsecurelyonthegripsorthechestbeltisfastenedsecurelyonyourchest.ThenpresstheSTART/STOPkey

again to begin body fat measurement.

8. After nished your measurement, the computer will show the values of BMR, BMI and FAT PERCENT on the LCD

 display.Furthermore,thecomputerwillshowyourownexerciseproleforyourbodytype.

9. PressSTART/STOPkeytobeginexercise.

Operation guide:

1.SleepMode:  Thecomputerwillenterthesleepmodewhenthereisnosignalinputandnokeysarepressedfor

    4minutes.Youcanpressanykeytowakeupthecomputer.

2. BMI

(BodyMassIndex): BMIisameasureofbodyfatbasedonheightandweightthatappliestobothadultmenand 

women.

3. BMR

(Basal Metabolic Rate): Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to operate. This

doesn’t account for any activity, it’s simply the energy needed to sustain a heartbeat, breathing and

normal body temperature. It measures the body at rest, not sleep, at room temperature.

5. COMPUTER FUNCTIONS (CONT.)

10267 - 15

5. COMPUTER FUNCTIONS (CONT.)

10267 - 16

5. COMPUTER FUNCTIONS (CONT.)

10267 - 17

5. COMPUTER FUNCTIONS (CONT.)

OneofthefollowingsixproleswilldisplayautomaticallyaftermeasuringyourBODYFAT.

10267 - 18

AEROBIC EXERCISE

•Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.

•Aerobicexerciseimprovesthetnessofyourlungsandheart-yourbody’smostimportantmuscle.

•Aerobicexercisetnessispromotedbyanyactivitythatusesyourlargemuscleseg.arms,legsorbuttock.

Yourheartbeatsquicklyandyoubreathedeeply.

•Aerobicexerciseshouldbepartofyourexerciseroutine.

WEIGHT TRAINING

Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttraining

isanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouare

workingaboveyourtargetzone,youmaywanttodoalessamountofreps.

MUSCLE CHART

TROJAN TOUR 370 CYCLE

TheexerciseroutinethatisperformedontheTROJANTOUR370cyclewilldevelopthelowerbodymusclegroupas

wellasconditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedon

the muscle chart below.

6. FITNESS TIPS AND TECHINIQUES

TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.

TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoices

thatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitness

brandtogivesyoutheabilitytoboostyourtnesslevelandloweryourriskofcardiovasculardisease.

Visit www.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and

www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

Trapezius

Posterior

Tricep

Latissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

Trapezius

Pectoralis Major

Serratus Anterior

Biceps

Abdominal

Sartorius

Quadriceps

Tibialis

10267 - 19

7. CONDITIONING GUIDELINES

Howyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactiveorareseverely

overweight,youmuststartslowlyandincreaseyourtimeontheequipment;afewminutesperworkout.Initially,youmay

beabletoexerciseonlyforafewminutesinyourtargetzone,however,youraerobictness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.Thebetteryouraerobictness,theharderyouwillhavetoworktostayinyour

targetzone.Pleaseremembertheseessentials:

•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.

•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.

EXERCISE INTENSITY

Tomaximizethebenetsofexercising,itisimportanttoexercisewiththe

proper intensity. The proper intensity level can be found by using your heart

rateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbe

maintainedatalevelbetween65%and85%ofyourmaximumheartrate

asyouexercise.Thisisknownasyourtargetzone.Youcanndyourtarget

zoneinthetablebelow.

Duringtherstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou

exercise.Afterafewmonths,yourheartratecanbeincreasedgraduallyuntilitisnearthemiddleofyourtargetzoneas

youexercise.

Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwongerson

yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tondyourheartrate.Forexample,ifyour

six-secondheartbeatcountis14,yourheartrateis140beatsperminute.(Asix-secondscountisusedbecauseyour

heartratewilldroprapidlywhenyoustopexercising.)

Adjusttheintensityofyourexerciseuntilyour

heart rate is at the proper level.

For more information visit www.trojanhealth.co.za

10267 - 20

8. WARM-UP AND COOL-DOWN

WORKOUT GUIDELINES

Eachworkoutshouldincludethefollowingthreeparts:

Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbody

temperature,heartrate,andcirculationinpreparationforexercise.

Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.

(Note:Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzonefor

longer than 20 minutes).

Acool-down,with5to10minutesofstretching.Thiswillincreasetheexibilityofyourmusclesandwillhelptoprevent

post-exerciseproblems.

EXERCISE FREQUENCY

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veworkoutseachweek,ifdesired.Remember,thekey

tosuccessismakeexercisearegularandenjoyablepartofyoureverydaylife.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you

stretch, never bounce.

1. Toe Touch Stretch

Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allow

yourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaras

possible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,back

ofkneesandback.

2. Hamstring Stretch

Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouand

restitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfar

aspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:

Hamstrings,lowerbackandgroin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall.

Keepyourbacklegstraightandyourbackfootatontheoor.Bendyourfrontleg,

leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.

Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend

yourbacklegaswell.Stretches:Calves,achillestendonsandankles.

4. Quadriceps Stretch

Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour

otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,

thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.

5. Inner Thigh Stretch

Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet

towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3

times. Stretches: Quadriceps and hip muscles.

For more information visit www.trojanhealth.co.za

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Trojan TOUR 370 Owner's manual

Brand: Trojan

Model: TOUR 370

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Trojan TOUR 370 Owner's manual

Trojan TOUR 370 Owner's manual

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