Hoggan Sprint eXerbike User manual

Brand: Hoggan Sprint

Model: eXerbike

Category: Fitness, gymnastics & weight training

Type: User manual

HOGGAN Health Industries, Inc.

P.O. Box 488

West Jordan, UT 84084

Phone 800-678-7888 / 801-572-6500

Fax 801-572-6514

e-mail: [email protected]

or visit us online: www.hogganhealth.com User Manual

TABLE OF CONTENTS

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Introduction

Display Console

Activating the Console

Numerical Readouts

Bar Graph Readouts

Touch Buttons

Resistance Level Control

Seat Adjustment

Exercising

Cleaning HOGGAN Sprint “Step Thru” Upright Cycle

Moving HOGGAN Sprint “Step Thru” Upright Cycle

Changing Batteries

Maintenance and Service

Contacting Customer Service

Ordering Replacement Parts

Warranty

Warning: Beginning an exercise program without a thor-

ough physical examination can be dangerous and should be

avoided. People with heart problems should not use this

equipment without first consulting their doctor.

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Warranty

Frames:All structural (non-moving) steel parts. Lifetime.

Belts: Covered for life against breakage plus 2 years against

failurefrom wear.

Moving Parts:Bushing, bearings, rollers, springs, pivots, shafts,

pulleys, guide rods, selector rods, movement arms and drive

systems. 2 Years.

Electrical:Circuit boards, LCD’s wiring and connector at 100%

firstyear and 50% second year. Warranty does not include batteries.

External Components:Bodies, paint, grips, upholstery, protective

coverings, bases and overlays. 6 months.

Freight & Labor:Warranted for 6 months after purchase.

This warranty applies only to parts that fail to function properly under normal

use. Any parts found to be defective during the warranty period will be

repaired or replaced, at the sole discretion of HOGGAN Health on an

exchange basis, provided the damage was not caused by abuse, misuse or

lack of normal maintenance. Before returning the product for warranty repair

or replacement, contact must be made with HOGGAN Health to determine

the best means of service and to receive a return authorization number.

HOGGAN Health expressly disclaim any liability for incidental or

consequential damages. HOGGAN Health shall have no liability for loss of

business or anticipatory profits, or interruption of business caused or alleged

to be caused either directly or indirectly by this product.

All expressed and implied warranties for this product, including warranties of

merchantability and fitness for a particular purpose, are limited to the

duration of the limited warranties stated herein, and no warranties either

expressed or implied will apply after this period. Some states do not allow

limitations on how long an implied warranty lasts so the above limitations

may not apply to you. This warranty gives you specific legal rights; you may

also have other rights that vary from state to state. This warranty only

covers HOGGAN Sprint Cardio machines manufactured for HOGGAN

Health by HOGGAN Health Industries. We do not guarantee physical

conditioning results.

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Ordering Replacement Parts

In the event that a piece of equipment is in need of repair, take the

machine out of service to avoid possible injury or further damage. Then

complete the following:

1. Identify the brand, make, model number, serial number, and note

themachine’s function. Be specific and do not guess. These steps are

crucial in parts ordering, if the models number is wrong your parts order

can be delayed until the wrong parts are returned to our warehouse for

inventory purposes. You will be charged for shipping.

2. Locate or request schematic, drawings, or blueprints of the machine.

3. Locate the problem and the worn or broken parts. If possible, deter-

mine the cause of the damage.

4. Purchase replacement parts from HOGGAN Health Industries. Repair

total assemblies where possible to assure that the machine will function

properly after repair. Hoggan Health Industries Customer Service

personnel will assist you in the repair of any Hoggan Health Industries

equipment.

5. After repair, check the machine for proper operation. Periodically

inspect repairs on the machine and check for reccurrence of the problem.

Introduction

The HOGGAN Sprint “Step Thru” Upright Cycle is an integral part of

the HOGGAN Sprint family of exercise equipment. Its unique styling

and exercise functions add variety to cardiovascular workouts and cross

training circuits.

The fact that HOGGAN Sprint Cardio machines are user activated

instead of motor driven translates into more workout in half the time.

With HOGGAN Sprint Cardio machines, your energy goes into your

workout, not into trying to keep up with the motor! Furthermore, HOG-

GAN Sprint Cardio machines’ resistance systems give motion without

the mechanical “kick” characteristic of electronic cardio machines.

HOGGAN Sprint Cardio machines use high quality bearings and com-

ponents throughout to make your workout smooth and enjoyable. HOG-

GAN Sprint “Step Thru” Upright Cycle is designed to furnish you with

long-lasting, low-maintenance operation. It uses an electromagnetic

drive system to create resistance. Since there are no friction pads, elec-

tronic belts, alternator or electric motors to generate resistance, the unit

has very few moving parts to break down. Use of the drive system also

means the unit has no internal components that require regular service,

lubrication or replacement.

The easy-to-understand console is another of the HOGGAN Sprint “Step

Thru” Upright Cycle attractive features. The console has a large LCD

called the Operating Status Window that provides four numerical read-

outs and two bar graphs. The Operating Status Window is powered by

four D-cell batteries. The batteries are easy to change and last for

months.

Your HOGGAN Sprint “Step Thru” Upright Cycle also comes with

reliable protection. It is covered by an excellent warranty and backed

byHOGGAN Health Industries commitment to excellence and customer

satisfaction, which is the best guarantee in the industry.

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Who can use eXerbike Upright Cycle?

The eXerbike Upright Cycle is ideal for advanced trainers, beginners

and cross-trainers. For advanced trainers and cross-trainers, it provides

an additional component for building endurance and coordination in

lower torso and leg muscles. For beginners, it is an excellent way to

learn movements and condition muscles before advancing to other

programs. The eXerbike Upright Cycle provides a convenient way for

physical therapy patients and the rehabilitating exerciser to maintain

lower body strength and cardiovascular conditioning. eXerbike Upright

Cycle has the unique “Step Thru” feature, so that the user does not have

to balance on one leg and climb over the machine.

The HOGGAN Sprint Advantage

Simple operation is one of the biggest advantages of the eXerbike

Upright Cycle. HOGGAN Health designs their cardio machines so you

can get on and start exercising without the hassle of complex electronic

gadgets that require extensive explanation. Hence our motto, "Get on

and Go!" The eXerbike Upright Cycle is sophisticated enough, however,

to offer you a variety of workout options. For more information, please

see your eXerbike Upright Cycle Workout section.

Summary

• Unique “Step Thru” feature

• Large comfortable seat/Easy Adjustability

• Simple to operate/Programmable options

• Small foot print

• No minimum RPM requirements benefits users at all levels

• Fits all sizes of users large to small

• Low maintenance

WARNING: Keep all objects, including hands and feet, away from all

internal moving parts when working on unit.

Keep hands away from moving parts when testing operation of the

machine.

Contacting Customer Service

The eXerbike machines are manufactured by HOGGAN Health

Industries to exacting specifications. When replacing worn or damaged

parts, use only original "HOGGAN" manufactured parts. The use of

substitute or unauthorized parts will automatically void your warranty

and may increase the possibility of injury to the user or cause additional

damage to the machine. Any warning or instructional labels or decal’s

that have been removed or damaged should be replaced immediately.

A qualified service technician should do all repairs.

Customer service and satisfaction are major concerns of HOGGAN

Health Industries. We are proud of the service we provide and will be

happy to assist with questions, problems, and service on any HOGGAN

Health Industries fitness equipment you may have. Our business has

grown on product quality and customer satisfaction. We have full-time

customer service representatives to answer and assist your needs. Use

only HOGGAN replacement parts for HOGGAN Health Industries

Cardio machines. Use of other parts voids your warranty and could lead

to unsafe machines.

Customer Service

HOGGAN Health Industries

P.O. Box 488

West Jordan, UT 84084

Phone 800-678-7888 / 801-572-6500

Fax 801-572-6514

e-mail: [email protected]

• Open End Wrenches • Hex Key Wrenches

• Phillips Screwdriver (+) • Slotted Screwdriver (-)

• Center Punch • Soft Hammer

• Metal Hammer • Lock-Tite

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eXerbike Upright Cycle Specific

eXerbike Upright Cycle is designed for heavy use with minimum

maintenance. We recommend only a basic routine maintenance check.

1. Check pedal crank arms for tightness! If a pedal crank arm is loose,

remove the plunger cap, depress the adjustment button and slide off the

crank shaft assembly. The adjustment button is spring loaded, so be

careful not to lose the spring. Remove the adjustment button from the

crank assembly with a 5/16 hex key wrench. Replace the spring and

adjustment button, Depress the button and slide the crank arm onto the

assembly and affix the plunger cap. To prevent damage, tighten the

pedal crank arms monthly.

2. Check console screws for tightness. Use a Phillips head screwdriver to

carefully tighten/loosen screws and nuts.

3. Check operation of Operating Status Window displays. If the displays

activate but show eights or partial numbers, you should change the

batteries and test the operation again. If the displays do not operate

properly after changing the batteries, contact a Hoggan Health

Industries Customer Service Representative.

NOTICE:Using unauthorized parts can void your warranty. Use

onlyauthorized parts from HOGGAN Health Industries. For detailed

serviceinformation contact HOGGAN Health Industries Customer Service.

*Recommended lubricant is "Silicon Spray." Do not use similar products

as a lubricant.

HOGGAN Sprint Upright Cycle Tool List

Display Console

The display console features an Operating Status Window with bar

graphs and numerical readouts for monitoring your workout. The window

is touch controlled. Below the Operating Status Window are basic

instructions and the resistance level knob.

Activating the Console

The Operating Status Window activates when you begin exercising. You

do not need to press buttons or make adjustments. You can also activate

the unit by touching the reset switch.

Numerical Readouts

Elapsed Time or Time Remaining

This number tells you how long you have been exercising in minutes and

seconds. It is programmable to the desired time of your workout.

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Calories, Distance, Watts

This number tells you a general indication of the calories you have

burned based on the time, speed and resistance level of your workout.

The Calories number alternates with distance and watts by touching the

button on the Operating Status Window.

R.P.M./ M.P.H.

This number in the Operating

Status Window monitors and

displays your workout speed in

pedal revolutions per minute

ormiles per hour.

Bar Graph Readouts

Resistance

The bar graph shows the resistance level the eXerbike Upright Cycle is

set at. The number of bars showing on the graph increases as you

increase the resistance (turn the Resistance Level knob clockwise), and

decreases as you lower the resistance (turn the knob counterclockwise).

Target Pace

The bar graph is a pace-monitoring device. Once you have reached your

workout pace, touch the Target Pace switch below the window to

activate the bar graph.If you increase your pace the bar will rise. If you

decrease your pace the bar will drop.

Touch Buttons

The buttons located on the sides of the Operating Status Window are

touch sensitive. To activate a switch, simply touch it lightly. Pressing

hard is not necessary and may damage the console. Note: This unit has a

built-in automatic shut-off after 33 seconds, to preserve battery life.

Maintenance and Service

The fitness environment is torturous on equipment; hours of use,

chemicals, perspiration, and humidity can all take a toll on machinery.

Here are some good reasons to maintain your equipment:

1. Reduces the risk of injury.

2. Equipment that looks new and functions properly holds its value. The

life span of well-maintained equipment is more than double the life of

neglected equipment.

eXerbike Upright Cycle’s straightforward design,solid construction, and

quality components were chosen in order to provide years of virtually

maintenance-free operation. Much of what is true for HOGGAN Health

Industries maintenance applies to all equipment in a commercial fitness

environment: Heavy use requires an alert maintenance crew.

Routine Maintenance Checklist

Weekly

• Operate the machine through a full range of motion, in both

directions checking for smooth operation.

• Check all moving parts and pivot points for excessive wear.

Replacebushing or bearings if necessary.

• Check all belts for correct tension and tighten if necessary. Replace

any belt that is worn, or damaged.

• Check frame nuts and bolts and tighten if necessary.

Monthly

• Thoroughly clean

• Test Machine functions

• Inspect for any loose, worn or broken parts.

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Cleaning the Operating Status Window

The eXerbike Upright Cycle display panel is protected with a

polycarbonate plastic finish. Strong cleaners, solvents or abrasive

materials can dull and scratch the finish making the displays hard to

read. We recommend cleaning the display panel with clean water or a

mild cleaner.

Moving eXerbike Upright Cycle

Your eXerbike Upright Cycle has two wheels in the back of the unit.

One person can easily move the unit. Lift the rear of the unit until the

plastic wheels on the front of the frame are engaged and then move the

unit by pushing or pulling.

Changing Batteries

The four D-cell batteries that power eXerbike Upright Cycle Operating

Status Window are located inside the consolewith access underneath.

Use the following procedure to change the batteries:

1. Remove screws holding plastic console backing.

2. Reach inside and disengage the two velcro straps that hold the

battery tube.

3. Note the direction of the positive and negative ends of the batteries,

slide out as a single unit. Be careful do not drop into cover

4. Slip the new batteries into the sleeve so they all face the same

direction.

5. Place batteries into the holder with the positive end facingthe red

wire. Secure the batteries with the velcro straps.

6. Check operation of Operating Status Window.

7. Check if electronics are operating correctly.

8. Re-Install screws to secure plastic console backing.

Resistance Level Control

The Resistance Level control determines how hard the pedals are to turn.

To increase the amount of resistance turn the knob clockwise. Turn the

knob counterclockwise to decrease the resistance.

Seat Adjustment/ “Step Thru” Feature

The seat should be adjusted to a comfortable position when using

HOGGAN Sprint “Step Thru” Upright Cycle.

Instructions:

1. Do not sit on seat while trying to

adjust the seat height.

2. Locate knob under the seat

andpull knob away from the seat

post.

3. Adjust/Slide seat up or down to

desired position.

4. Release knob until seat engages

in frame.

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Exercising

eXerbike Upright Cycle was designed primarily asan aerobic exercise

machine for building cardiovascular fitness. Forbuilding and maintain-

ing cardio-respiratory fitness, the American College of Sports Medicine

recommends training 3-5 days per week with 20-60 minutes of continu-

ous aerobic activity.

The results you want to achieve from your exercise program will deter-

mine how you use the eXerbike. In the following pages we will present

basic exercise information that can help you reach your fitness goals.

Heart Rates and Exercise

Monitoring your heart rate during aerobic exercise is important. Exercis-

ing with your heart rate too high can be dangerous, while exercising

with your heart rate too low reduces the cardiovascular benefits. When

doing aerobic exercise there are two types of heart rate you should be

familiar with: Maximum (MHR) and Target Heart Rate(THR).

Maximum Heart Rate

Maximum heart rate varies primarily according to your age. It can be

described as the most beats per minute your heart should make. The

general rule for determining your MHR is to subtract your age from 220

(220 – AGE = MHR). You do not want to exercise at your MHR, so the

next step is to establish your target heart rate.

Target Heart Rate

For maximum benefits you should workout 20-60 mins.

Zone: THR = MHR x 60% to MHR x 90%

Strength Sets

Set the resistance to a level where you can exercise with some effort at

a slow pace for one minute. Exercise for one minute, then rest. Increase

or decrease the resistance level slightly for each additional set. Perform

3-5 sets.

Speed Sets

Set the resistance to a level where you can exercise with little effort.

Exercise for one minute as quickly as possible, then rest for several

minutes. Perform 3-5 sets.

CAUTION:If you feel pain or discomfort, stop exercising immediately.

Do not attempt to "work through" pain or injury

Cleaning eXerbike Upright Cycle

Cleaning is one of the most important and easiest ways to keep your

eXerbike Upright Cycle in new condition. In addition, clean equipment

lasts longer and increases customer satisfaction.For best results, we

recommend a regular cleaning schedule with assigned times. However,

any surface that appears soiled should be cleaned immediately. Waiting

for scheduled cleaning allows stains to set and can permanently mark the

look of your equipment.

When cleaning eXerbike Upright Cycle always use a damp, soft cloth.

DO NOT use a dry cloth because abrasive lint may scratch the plastic

surface. Use mild spray cleaners only on the body if necessary to remove

stubborn adhesive or oil stains.

DO NOT USE ACETONE. Acetone will dull the finish and may

damage plastic surfaces.

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Workout Programs

Variations:

1. Listen to your favorite radio station or background music. Alter your

pace every time the background music changes beat.

2. To perform speed intervals, reduce resistance and exercise faster. After

30 seconds, return to your original target heart rate and resistance level

Resistance Intervals

After warming up, exercise for several minutes at an even pace and

resistance level. During intervals, increase the resistance level for 30

seconds while maintaining your pace, and then return to your original

resistance level. You can add any number of intervals to your workout, but

remember not to push your heart rate above the target area.

Combination Intervals

Every 30-seconds change between speed intervals and resistance levels.

Anaerobic Training (Muscle Strenthening)

Some sports, such as downhill skiing, require anaerobic conditioning as

well as cardiovascular endurance. Since the exerbike offers variable

resistance capabilities, it can be used as anaerobic training machine. This

results in more muscle strengthening than aerobic conditioning.

Training anaerobically requires short bursts of high intensity exercise. To

accomplish this, anaerobic exercise is usually performed in sets that last

approximately one minute, with several minutes of rest between sets.

Warming Up

Warming-up should be an integral part of any workout, especially an

aerobic workout. Warming up increases blood flow to muscles, raises

body temperature and reduces your risk of injury. Warming up gives

your heart an opportunity to gradually increase from its resting state to

your desired target heart rate.

Cooling Down

The cool-down is vital part of your workout. Cooling down helps your

heart slow down and decrease pumping volume after a hard workout.

Cooling down also helps prevent blood “pooling”, which causes that

“light-headed” feeling some people experience after workouts.

Stretching and Flexibility

Full-body stretching before and after your workout is recommended to

help maintain flexibility and prevent injury. In addition, research

indicates that stretching is the safest and most effective if done while

your muscles are warm. Hold stretch 30-60 seconds.

Monitoring Your Heart Rate

To check your heart rate place two fingers on your neck or wrist and

locate your pulse. Count the beats for 15 seconds and multiply by four to

find your current heart rate. Or simply use the Heart Rate System with

chest strap. If you are exceeding your THR, simply lower the resistance

or reduce your pace; increase the resistance or increase of your pace if

you are not maintaining your THR. You should be able to work harder

for longer periods without exceeding your THR as you continue your

exercise program.

----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

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----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Exercise Programs

Beginners

As you begin your exercise program, remember to start slowly and give

your body time to adapt. Over time your fitness level will improve

allowing you to increase your workout time and intensity.

The first goal of the Beginner Program is to improve cardiovascular

conditioning and endurance. You should strive to reach the point where

you can exercise at a steady pace for moderate amounts of time at least

three days per week.

Workout A (Average Beginner)

Begin using eXerbike Upright Cycle at a comfortable pace and a low

resistance level. Warm up then gradually attempt to reach your target

heart rate and maintain it for 15-20 minutes. (If 15 minutes is too

difficult, don’t worry. Start with less time and establish 15 minutes of

steady exercise as your goal.)

*Cool down following your workout by reducing your pace and the

resistance level.

Workout B (Unconditioned Beginner)

Begin with 15-20 seconds of easy exercise on eXerbike Upright Cycle

followed by a 40-45 second rest period. Continue alternating between

exercise and rest for 15 minutes. Each week gradually increase your

exercise time and decrease your rest time by equal amounts. Your goal

is to eliminate the rest periods so you will be able to use eXerbike

Upright Cycle for 15 full minutes.

*Cool down following your workout by reducing your pace and the

resistance level.

Steady State

Steady, even exercise is one of the best ways to build cardiovascular

conditioning and to burn calories. Begin with a five-minute warm-up:

Start working out at a moderate pace and a low resistance level. Gradu-

ally increase your pace, the resistance level or both until you reach your

THR. Maintain a steady pace and keep within your THR for 20-30

minutes. Cool down for five minutes by gradually decreasing resistance

and pace.

Interval Training

Interval training has been shown to be an effective method for building-

strength, endurance and cardiovascular conditioning. In addition, inter-

val training maintains interest by adding variety to workouts. Interval

training with HOGGAN Sprint Cardio machines can be done in a

number of ways. The following are offered as examples to help you

develop your own personal interval-training program.

Basics

Interval basics include a five-minute warm-up and a cool-down. The

interval workout portion should last for 10 minutes or more, depending

on your fitness level and goals.

Speed Intervals

After warming up, exercise for several minutes at a normal pace (be sure

to lock in your target heart rate). During intervals, increase your pace

for 30 seconds, and then return to your target heart rate You can add any

number of intervals to your workout, but remember not to push your-

heart rate above the target area.

---------------------------------------------- pg9 ---------------------------------------------- ---------------------------------------------- pg10 ----------------------------------------------

----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Exercise Programs

Beginners

As you begin your exercise program, remember to start slowly and give

your body time to adapt. Over time your fitness level will improve

allowing you to increase your workout time and intensity.

The first goal of the Beginner Program is to improve cardiovascular

conditioning and endurance. You should strive to reach the point where

you can exercise at a steady pace for moderate amounts of time at least

three days per week.

Workout A (Average Beginner)

Begin using eXerbike Upright Cycle at a comfortable pace and a low

resistance level. Warm up then gradually attempt to reach your target

heart rate and maintain it for 15-20 minutes. (If 15 minutes is too

difficult, don’t worry. Start with less time and establish 15 minutes of

steady exercise as your goal.)

*Cool down following your workout by reducing your pace and the

resistance level.

Workout B (Unconditioned Beginner)

Begin with 15-20 seconds of easy exercise on eXerbike Upright Cycle

followed by a 40-45 second rest period. Continue alternating between

exercise and rest for 15 minutes. Each week gradually increase your

exercise time and decrease your rest time by equal amounts. Your goal

is to eliminate the rest periods so you will be able to use eXerbike

Upright Cycle for 15 full minutes.

*Cool down following your workout by reducing your pace and the

resistance level.

Steady State

Steady, even exercise is one of the best ways to build cardiovascular

conditioning and to burn calories. Begin with a five-minute warm-up:

Start working out at a moderate pace and a low resistance level. Gradu-

ally increase your pace, the resistance level or both until you reach your

THR. Maintain a steady pace and keep within your THR for 20-30

minutes. Cool down for five minutes by gradually decreasing resistance

and pace.

Interval Training

Interval training has been shown to be an effective method for building-

strength, endurance and cardiovascular conditioning. In addition, inter-

val training maintains interest by adding variety to workouts. Interval

training with HOGGAN Sprint Cardio machines can be done in a

number of ways. The following are offered as examples to help you

develop your own personal interval-training program.

Basics

Interval basics include a five-minute warm-up and a cool-down. The

interval workout portion should last for 10 minutes or more, depending

on your fitness level and goals.

Speed Intervals

After warming up, exercise for several minutes at a normal pace (be sure

to lock in your target heart rate). During intervals, increase your pace

for 30 seconds, and then return to your target heart rate You can add any

number of intervals to your workout, but remember not to push your-

heart rate above the target area.

---------------------------------------------- pg11 ---------------------------------------------- ---------------------------------------------- pg8 ----------------------------------------------

Workout Programs

Variations:

1. Listen to your favorite radio station or background music. Alter your

pace every time the background music changes beat.

2. To perform speed intervals, reduce resistance and exercise faster. After

30 seconds, return to your original target heart rate and resistance level

Resistance Intervals

After warming up, exercise for several minutes at an even pace and

resistance level. During intervals, increase the resistance level for 30

seconds while maintaining your pace, and then return to your original

resistance level. You can add any number of intervals to your workout, but

remember not to push your heart rate above the target area.

Combination Intervals

Every 30-seconds change between speed intervals and resistance levels.

Anaerobic Training (Muscle Strenthening)

Some sports, such as downhill skiing, require anaerobic conditioning as

well as cardiovascular endurance. Since the exerbike offers variable

resistance capabilities, it can be used as anaerobic training machine. This

results in more muscle strengthening than aerobic conditioning.

Training anaerobically requires short bursts of high intensity exercise. To

accomplish this, anaerobic exercise is usually performed in sets that last

approximately one minute, with several minutes of rest between sets.

Warming Up

Warming-up should be an integral part of any workout, especially an

aerobic workout. Warming up increases blood flow to muscles, raises

body temperature and reduces your risk of injury. Warming up gives

your heart an opportunity to gradually increase from its resting state to

your desired target heart rate.

Cooling Down

The cool-down is vital part of your workout. Cooling down helps your

heart slow down and decrease pumping volume after a hard workout.

Cooling down also helps prevent blood “pooling”, which causes that

“light-headed” feeling some people experience after workouts.

Stretching and Flexibility

Full-body stretching before and after your workout is recommended to

help maintain flexibility and prevent injury. In addition, research

indicates that stretching is the safest and most effective if done while

your muscles are warm. Hold stretch 30-60 seconds.

Monitoring Your Heart Rate

To check your heart rate place two fingers on your neck or wrist and

locate your pulse. Count the beats for 15 seconds and multiply by four to

find your current heart rate. Or simply use the Heart Rate System with

chest strap. If you are exceeding your THR, simply lower the resistance

or reduce your pace; increase the resistance or increase of your pace if

you are not maintaining your THR. You should be able to work harder

for longer periods without exceeding your THR as you continue your

exercise program.

----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

---------------------------------------------- pg7 ---------------------------------------------- ---------------------------------------------- pg12 ----------------------------------------------

----------------eXerbike Upright Cycle User Manual----------------- ----------------eXerbike Upright Cycle User Manual-----------------

Exercising

eXerbike Upright Cycle was designed primarily asan aerobic exercise

machine for building cardiovascular fitness. Forbuilding and maintain-

ing cardio-respiratory fitness, the American College of Sports Medicine

recommends training 3-5 days per week with 20-60 minutes of continu-

ous aerobic activity.

The results you want to achieve from your exercise program will deter-

mine how you use the eXerbike. In the following pages we will present

basic exercise information that can help you reach your fitness goals.

Heart Rates and Exercise

Monitoring your heart rate during aerobic exercise is important. Exercis-

ing with your heart rate too high can be dangerous, while exercising

with your heart rate too low reduces the cardiovascular benefits. When

doing aerobic exercise there are two types of heart rate you should be

familiar with: Maximum (MHR) and Target Heart Rate(THR).

Maximum Heart Rate

Maximum heart rate varies primarily according to your age. It can be

described as the most beats per minute your heart should make. The

general rule for determining your MHR is to subtract your age from 220

(220 – AGE = MHR). You do not want to exercise at your MHR, so the

next step is to establish your target heart rate.

Target Heart Rate

For maximum benefits you should workout 20-60 mins.

Zone: THR = MHR x 60% to MHR x 90%

Strength Sets

Set the resistance to a level where you can exercise with some effort at

a slow pace for one minute. Exercise for one minute, then rest. Increase

or decrease the resistance level slightly for each additional set. Perform

3-5 sets.

Speed Sets

Set the resistance to a level where you can exercise with little effort.

Exercise for one minute as quickly as possible, then rest for several

minutes. Perform 3-5 sets.

CAUTION:If you feel pain or discomfort, stop exercising immediately.

Do not attempt to "work through" pain or injury

Cleaning eXerbike Upright Cycle

Cleaning is one of the most important and easiest ways to keep your

eXerbike Upright Cycle in new condition. In addition, clean equipment

lasts longer and increases customer satisfaction.For best results, we

recommend a regular cleaning schedule with assigned times. However,

any surface that appears soiled should be cleaned immediately. Waiting

for scheduled cleaning allows stains to set and can permanently mark the

look of your equipment.

When cleaning eXerbike Upright Cycle always use a damp, soft cloth.

DO NOT use a dry cloth because abrasive lint may scratch the plastic

surface. Use mild spray cleaners only on the body if necessary to remove

stubborn adhesive or oil stains.

DO NOT USE ACETONE. Acetone will dull the finish and may

damage plastic surfaces.

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Cleaning the Operating Status Window

The eXerbike Upright Cycle display panel is protected with a

polycarbonate plastic finish. Strong cleaners, solvents or abrasive

materials can dull and scratch the finish making the displays hard to

read. We recommend cleaning the display panel with clean water or a

mild cleaner.

Moving eXerbike Upright Cycle

Your eXerbike Upright Cycle has two wheels in the back of the unit.

One person can easily move the unit. Lift the rear of the unit until the

plastic wheels on the front of the frame are engaged and then move the

unit by pushing or pulling.

Changing Batteries

The four D-cell batteries that power eXerbike Upright Cycle Operating

Status Window are located inside the consolewith access underneath.

Use the following procedure to change the batteries:

1. Remove screws holding plastic console backing.

2. Reach inside and disengage the two velcro straps that hold the

battery tube.

3. Note the direction of the positive and negative ends of the batteries,

slide out as a single unit. Be careful do not drop into cover

4. Slip the new batteries into the sleeve so they all face the same

direction.

5. Place batteries into the holder with the positive end facingthe red

wire. Secure the batteries with the velcro straps.

6. Check operation of Operating Status Window.

7. Check if electronics are operating correctly.

8. Re-Install screws to secure plastic console backing.

Resistance Level Control

The Resistance Level control determines how hard the pedals are to turn.

To increase the amount of resistance turn the knob clockwise. Turn the

knob counterclockwise to decrease the resistance.

Seat Adjustment/ “Step Thru” Feature

The seat should be adjusted to a comfortable position when using

HOGGAN Sprint “Step Thru” Upright Cycle.

Instructions:

1. Do not sit on seat while trying to

adjust the seat height.

2. Locate knob under the seat

andpull knob away from the seat

post.

3. Adjust/Slide seat up or down to

desired position.

4. Release knob until seat engages

in frame.

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Calories, Distance, Watts

This number tells you a general indication of the calories you have

burned based on the time, speed and resistance level of your workout.

The Calories number alternates with distance and watts by touching the

button on the Operating Status Window.

R.P.M./ M.P.H.

This number in the Operating

Status Window monitors and

displays your workout speed in

pedal revolutions per minute

ormiles per hour.

Bar Graph Readouts

Resistance

The bar graph shows the resistance level the eXerbike Upright Cycle is

set at. The number of bars showing on the graph increases as you

increase the resistance (turn the Resistance Level knob clockwise), and

decreases as you lower the resistance (turn the knob counterclockwise).

Target Pace

The bar graph is a pace-monitoring device. Once you have reached your

workout pace, touch the Target Pace switch below the window to

activate the bar graph.If you increase your pace the bar will rise. If you

decrease your pace the bar will drop.

Touch Buttons

The buttons located on the sides of the Operating Status Window are

touch sensitive. To activate a switch, simply touch it lightly. Pressing

hard is not necessary and may damage the console. Note: This unit has a

built-in automatic shut-off after 33 seconds, to preserve battery life.

Maintenance and Service

The fitness environment is torturous on equipment; hours of use,

chemicals, perspiration, and humidity can all take a toll on machinery.

Here are some good reasons to maintain your equipment:

1. Reduces the risk of injury.

2. Equipment that looks new and functions properly holds its value. The

life span of well-maintained equipment is more than double the life of

neglected equipment.

eXerbike Upright Cycle’s straightforward design,solid construction, and

quality components were chosen in order to provide years of virtually

maintenance-free operation. Much of what is true for HOGGAN Health

Industries maintenance applies to all equipment in a commercial fitness

environment: Heavy use requires an alert maintenance crew.

Routine Maintenance Checklist

Weekly

• Operate the machine through a full range of motion, in both

directions checking for smooth operation.

• Check all moving parts and pivot points for excessive wear.

Replacebushing or bearings if necessary.

• Check all belts for correct tension and tighten if necessary. Replace

any belt that is worn, or damaged.

• Check frame nuts and bolts and tighten if necessary.

Monthly

• Thoroughly clean

• Test Machine functions

• Inspect for any loose, worn or broken parts.