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5K
5100
Upright Bike
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND SAFETY,PLEASE READ THIS
OWNER’S MANUAL BEFORE USING YOUR
NEW BALANCE 5K 5100 UPRIGHT BIKE
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TABLE OF CONTENTS Important Safety Instructions...........................................................2 Unit Warning Labels ..........................................................................3 Specifications & Parts .......................................................................3 Introduction .......................................................................................4 Customer Service/Ordering Parts ...................................................4 Assembly Inst
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IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, should not be undertaken without first consulting a physician. No specific health claims are made or implied as they relate to the equipment. 1) Before starting this or any other exercise 8) After an exercise session, cool down with slow program, consult your physician, who can assist walking and stretching. you in determining the target
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UNIT WARNING LABELS Important: See below for placement of the following warning labels on your unit. WARNING LABEL 1 WARNING LABEL 2 (3 locations) WARNING WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE MAKE SURE HEIGHT ADJUSTMENT OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH. KNOB AND T-KNOBS ARE SECURE KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 275 LBS. BEFORE BEGINNING EXERCISES. REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC. WARNING LABEL
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INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR NEW BALANCE 5K 5100 UPRIGHT BIKE With this product in your home, you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body. This is vital for all of us, regardless of age, sex, or fitness level, and regardless of whether your primary goal is toning, health maintenance, or more energy for daily activities. Proper exercise, including a low fat diet, strength training and aerobic exerci
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ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth. main frame assembly AC adapter front of unit seat handlebar assembly computer tube computer w/wire seat post slider front foot tube with wheels seat post water bottle front foot tube with levelers with holder seat adjustment knob L & R foot pedals & straps Tools Required: multi open end
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STEP 1 – Foot Tube Assembly main frame assembly a) Align the Rear Foot Tube with Levelers with the rear of the Main wheel Frame Assembly. Make sure the square holes in the Rear Foot Tube leveler front are on the outside. Insert Carriage foot Bolts from fastener pack through tube the Rear Foot Tube with Levelers and Main Frame Assembly. Secure rear with Curved Washers and Nuts also foot from the fastener pack. Tighten tube with the Wrench provided. b) Repeat on the front of the unit 1b acor
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STEP 3 – Handlebar Assembly Lift the Handlebar Clamp on the top of the handlebar Computer Tube. Position the Handlebar computer clamp Assembly in the “U” and close the Clamp. tube cover Place the Computer Tube Cover over the long sleeve closed Clamp and Handlebar. Insert the T-Knob and Long Sleeve and rotate it handlebar assembly clockwise to secure the Handlebar. computer tube “T” knob STEP 4 – Water Bottle Holder Assembly bolts Line up Water Bottle Holder and attach to the Computer Tube by us
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computer STEP 6 – Computer Assembly a) Remove the four Phillips Bolts from the back handlebar of the Computer. pulse sensors b) Snap together Wire Connectors for Computer, tucking the Wires inside the Computer Tube. Be careful not to pinch the wires. c) Attach the Computer using the four Phillips Bolts you removed in step (a). Tighten with the Phillips Screwdriver provided. wire d) Remove Battery Door on the back of wire the Computer. connectors Insert four “C” Batteries (included) in numbe
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EXPLODED VIEW & PARTS LIST PART NO. DESCRIPTION QTY. PART NO. DESCRIPTION QTY. NB5100-32 water bottle (32) 1 NB5100-01 computer (1) 1 NB5100-33 M5 x 16mm phillips bolt (33) 4 NB5100-02 top pulse sensor w/wire (2) 2 NB5100-34 holder w/clip (34) 1 NB5100-03 bottom pulse sensor (3) 2 NB5100-45 seat (45) 1 NB5100-04 M3 x 20mm phillips bolt (4) 2 NB5100-46 square plug (46) 2 NB5100-05 handlebar (5) 1 NB5100-48 M4 x 13mm phillips bolt (48) 3 NB5100-07 M5 x 14mm phillips bolt (7) 4 NB5100-53 height adj
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GETTING STARTED Once your bike is assembled, make sure that your workout space has a solid, level surface with plenty of space around it. We recommend placing a mat under your unit to protect your flooring. Correct Workout Position When exercising, you can either keep your back upright or lean forward by resting your forearms on the front handlebar. When pedaling do not lock out your knees, at the bottom of the pedaling motion there should be a slight bend in the knee. Keep your head in a neutr
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USING THE PULSE FUNCTION ON THE FRONT HANDLEBAR The Pulse Window on your Computer works in conjunction with the pulse sensors found on the front handlebar. When you are ready to read your pulse: 1) Place both hands firmly on the pulse sensors. For the most accurate reading, it is important to use both hands. 2) Look at your Pulse Window. The small heart will begin to blink. 3) Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors. 4) Ref
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OPERATING THE COMPUTER WARNING The batteries must be installed as instructed on page 8. Do not carry batteries loosely, such as in a purse or pocket. The batteries may explode or leak and cause injury if installed improperly, misused, disposed of in a fire or recharged. WARNING Do not plug AC Adapter into wall until computer is completely assembled. Introduction Your unit is equipped with a programmable Computer to help you track your progress and motivate you to reach your fitness goals. Thi
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Buttons and Definitions Programs 11 and 12: ENTER: This button allows users to set the Program These unique programs allow the Computer to and Time on Programs 1-10 and Time and Age on adjust the workout resistance according to your Programs 11-12. heart rate automatically. Grasp the pulse sensors and hold with a firm grip. If the current Heart START: This button allows the user to STOP or START Rate is greater than the Target Heart Rate, the exercising. (By holding this button for two seconds C
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Program Selection There are 12 programs with 1 Manual Program, 8 Preset Programs and 2 Heart Rate Control Programs. Program Graphics Each graph shown is the profile of the loading in each interval (column). With the value of TIME counting up, each interval is 3 minutes long and 10 columns total 30 minutes. With the value of TIME counting down, each interval is the value of setup TIME divided by 10. For example, if the time value is setup to 40 minutes, each interval will be 40 minutes divided b
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EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising. KNOWING THE BASICS IMPORTANT: Physical fitness is most easily understood by If you are over 35 and have been inactive examining its components, or "parts". for several years, you should consult your There is widespread agreement that these physician, who may or may not recommend a five components comprise the basics of graded exercise test. physical training: If you are just beginning your exercise progr
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described previously. Each workout should begin progress until you are able to work aerobically for with a warm up and end with a cool down. As a 20-40 minutes. If you want to lose weight, you may general rule, space your workouts throughout the want to do your aerobic workout five times a week. week and avoid consecutive days of hard It is important to exercise at an intensity vigorous exercise. enough to cause your heart rate and breathing to Here are the amounts of activity necessary for the
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and persons with medical conditions and/or MEASURING YOUR HEART RATE a specific need for accurate heart rate (see chart on page 18) monitoring should not rely on the Heart rate is widely accepted as a good method estimations provided. for measuring intensity during running, swimming, By using the chart on page 18 you can see where cycling, and other aerobic activities. Exercise that your heart rate falls in the minimum and maximum doesn't raise your heart rate to a certain level and target
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HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 190 185 180 180 175 170 170 165 165 161 160 Heart 160 157 Rate 155 153 148 (Beats/ 150 150 Min) 144 145 Maximum 140 140 Attainable 140 136 136 Heart Rate 133 131 129 130 127 129 123 129 85% 119 Target 120 115 119 Zone 112 108 110 105 101 98 70% Target 100 Zone 20 25 30 35 40 45 50 55 60 65 70 75 80 AGE (YRS) TABLE 2 Exercise Warm Up THR% Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk. Per Wk. 1 & 2
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WARM UP & COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for
