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Trojan TOUR 370 Owner's manual

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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
4
18 Curved Washer Φ10 x Φ22
4
17 Domed Nut M10
4
22 Allen Screw M8 x 16
6
23 Curved Washer Φ8 x Φ20
6
19
Quick Release Knob
1
Allen Key 6mm
1
Combination Wrench
1
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.)
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5. COMPUTER FUNCTIONS (CONT.)
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5. COMPUTER FUNCTIONS (CONT.)
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5. COMPUTER FUNCTIONS (CONT.)
OneofthefollowingsixproleswilldisplayautomaticallyaftermeasuringyourBODYFAT.
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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
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
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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.
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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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