Fitness Quest Home Gym NBP01060 2 User Manual

6.0u

OWNER’S MANUAL

FOR MAXIMUM EFFECTIVENESS

AND SAFETY, PLEASE READ THIS

OWNER’S MANUAL BEFORE USING YOUR

NEW BALANCE 6.0u UPRIGHT BIKE

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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

9) This machine should not be used by or near

program, consult your physician, who can assist

you in determining the target heart rate zone

appropriate for your age and physical condition.

Certain exercise programs or types of equipment

may not be appropriate for all people. This is

especially important for people over the age of

35, pregnant women, or those with pre-existing

health problems or balance impairments.

children.

10) Handicapped or disabled people must have

medical approval before using this machine

and should be under close supervision when

using any exercise equipment.

11) If you are taking medication which may

affect your heart rate, a physician's advise

is absolutely essential.

2) Monitor your heart rate while you exercise and

keep your estimated pulse rate within your target

heart rate zone. Follow the instructions on pages

15 and 16 in this manual regarding heart rate

monitoring and how to determine your appropri-

ate target heart rate zone. When used properly,

the heart rate pulse sensors and display monitor

provide a reasonably accurate estimate of your

actual heart rate. This estimate is not exact and

persons with medical conditions and/or a

12) Use this machine only for its intended use as

described in this manual. Do not use attach-

ments not recommended by the manufacturer.

13) Only one person at a time should use this

machine.

14) Do not put hands, feet, or any foreign objects on

or near this machine when in use by others.

15) Always use this machine on a level surface.

specific need for accurate heart rate monitoring

should not rely on the estimations provided.

16) Never operate the machine if the machine is not

functioning properly.

3) Warm up before any exercise program by

doing 8 minutes of aerobic activity, followed

by stretching.

17) Start exercise slowly and gradually increase the

amount of resistance.

18) If the user experiences dizziness, nausea, chest

pain, or any other abnormal symptoms, stop

exercise at once and consult a physician

immediately.

4) Wear comfortable clothes that allow freedom of

movement and that are not tight or restricting.

5) Wear comfortable shoes made of good support

with non-slip soles. Follow the instructions on page

9 for exercising in your bare or sock covered feet.

19) Use caution not to pinch fingers or hands in

moving parts when using the unit.

6) Breathe naturally, never holding your breath

20) Risk of electrical shock. This unit is to be used

during an exercise.

only indoors and in a dry location.

7) Avoid over training.You should be able to carry

on a conversation while exercising.

8) After an exercise session, cool down with slow

walking and stretching.

KEEP THESE INSTRUCTIONS

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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

WARNING

DO NOT PLUG THE AC ADAPTER INTO

WALL UNTIL ELECTRONICS MONITOR

IS COMPLETELY ASSEMBLED.

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE

OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.

KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 300 LBS.

REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.

WARNING LABEL 3

WARNING LABEL 4

WARNING

RISK OF ELECTRICAL SHOCK. THIS UNIT

IS TO BE USED ONLY INDOORS

AND IN A DRY LOCATION.

MAKE SURE THE ADJUSTMENT PIN IS

LOCKED AND TIGHTENED IN PLACE

BEFORE BEGINNING EXERCISES.

Computer

•

Book

Holder

•

SPECIFICATIONS & PARTS

Handlebar

Pulse

Sensors

•

New Balance 6.0u

Specifications:

Approximate:

Length: 45-3/4”

Width: 22”

•

WARNING

LABEL 2

Handlebar

Tube

•

Water Bottle

and Holder

•

Seat

•

Height: 59”

Seat Adjustment

Knob

•

Handlebar Tube

Foot

Pedal

•

Product Weight: Approx. 106 lbs.

Maximum User Weight: 300 lbs.

Cover

•

Seat Post

Slider

•

Seat

Post

•

WARNING

LABEL 1

WARNING

LABEL 4

WARNING

LABEL 3

Height Adjustment

Knob

•

AC Adapter Receptacle

(located on left side)

•

Seat Post

Cover

•

Rollers

•

Adapter

•

Front Foot

Tube

Rear Foot

Tube

Caps

•

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INTRODUCTION

CONGRATULATIONS ON PURCHASING YOUR

NEW BALANCE 6.0u 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

exercise, tones and conditions the muscles we use every day to stand,

walk, lift and turn. It can actually transform our body composition by

reducing body fat and increasing the proportion of lean muscle in

our bodies. Using the 6.0u Upright Bike will help in reducing body fat

and increasing cardiovascular endurance.

Be sure to read through this Owner’s Manual carefully.

It is the authoritative source of information about your New Balance 6.0u

Upright Bike.

Retain this manual for future reference.

COMMENTS OR QUESTIONS

Dear Customer,

ORDERING MISSING OR

DEFECTIVE PARTS

When ordering parts, always provide the following

information:

Congratulations on your purchase of the

New Balance 6.0u Upright Bike.

1) Name, Mailing Address and Telephone Number

2) Date of Purchase

We’re sure that you will be completely satisfied

with the product and we invite your comments so

that we can hear about your success.

3) Where Product was Purchased

(Name of Retail Store, City)

Please write or call our Customer Service Specialists

at the address or phone number listed below, or

comments or questions you may have.

4) Model Number (NBP01060-2)

5) Part Order Number and Description

New Balance 6.0u

Customer Service Department

1400 Raff Road SW, Canton OH 44750-0001

1-800-292-5009, Monday through Friday

9:00am to 5:00pm, Eastern Standard Time

Email: [email protected]

www.newbalancefitness.com

All details depicted in this Owner’s Manual, and of the

product itself, are subject to change without notice.

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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.

seat

post cover

main frame

assembly

rear

of unit

front

of unit

handlebar

tube

cover

handlebar

seat

handlebar

tube

computer

seat

post

tube

post slider

front foot tube with rollers

rear foot tube with caps

book holder

seat adjustment

knob

water bottle

with holder

AC adapter

L & R foot pedals & straps

M8 x 60mm allen bolts

M8 washers and M8 nylon nuts

Tools Required:

(included)

Multi Hex Tool with

Phillips Screwdriver

Fastener

Pack

Allen Wrench

multi hex tool

15mm

with phillips

screwdriver

13mm

17mm

allen wrench

6mm

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STEP 1 – Foot Tube Assembly

Remove the two Carriage Bolts, Washers and

Nylon Nuts from both the Front Foot Tube with

Rollers and the Rear Foot Tube with Caps.

rear of unit

Align the Rear Foot Tube with the rear of the

Main Frame Assembly. Make sure the square

holes in the Rear Foot Tube are on the outside.

Insert Bolt through the Rear Foot Tube and

Main Frame Assembly. Secure with Washers

and Nuts you just removed. Tighten with the

Wrench provided.

replace washer

and nut from top side

rear foot tube

assembly shown

(no roller on

rear foot tube)

replace bolt from

bottom side up

into square holes on rear foot tube

Repeat on the front of the unit using the

Front Foot Tube with Rollers.

main frame

assembly

rear

of unit

front

of unit

STEP 2 – Seat Assembly

seat post

slider

a) Lay the Seat upside down. Remove the four Nuts and Washers

on the underside of the Seat. Place the Seat Post Slider over the

Bolts on the back of the Seat. Replace the Washers and Nuts.

Tighten with the Wrench provided.

b) Slide the Seat Post into the rear of the Main Frame by loosening

the Height Adjustment Knob (aligning the holes with the adjust-

ment Knob). Once in position, turn the Height Adjustment Knob

to tighten it.

c) Slide the Seat Post Slider into the Seat Post making sure the Seat

nuts and

washers

nuts and

washers

is facing forward.

d) Insert the Seat Adjustment Knob into the hole on the Seat Post

and tighten into place. Make sure the Seat Post Slider is pushed

into the Seat Post far enough for the Seat Adjustment Knob to

“catch” into the slot on the Seat Post Slider.

seat adjustment

knob

seat

slot

seat post

slider

seat post

slider

seat post

height

adjustment

knob

height

adjustment

knob

height

adjustment

knob

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STEP 3 – Handlebar Tube Assembly

front

a) Remove the two Allen Bolts, Washers and Phillips Screw from the

front of the Handlebar Tube.

b) Slip the Handlebar Tube Cover onto the Handlebar Tube as shown.

handlebar

tube

c) Remove the wire tie from the wires inside the neck of Main Frame

Assembly where the Handlebar Tube will go. Attach the three

wires from the Main Frame Assembly to the three wires coming

out the bottom of the Handlebar Tube. Handlebar Tube should

angle down towards the front of the unit.

d) Insert the Handlebar Tube into the neck of the Main Frame

Assembly tucking the wires down into the Main Frame

Assembly. Be careful not to pinch the wires. Gently pull the

wires up from the top of the Handlebar Tube to prevent any

slack in the wires at the base of the Handlebar Tube.

remove

handlebar

tube cover

phillips screw

remove

allen bolts

& washers

e) Secure the Handlebar Tube in place with the three

Carriage Bolts, Washers and Nylon Nuts from the

fastener pack. Tighten with the Wrench provided.

Reinsert the Bolts and Washers you removed in (a).

insert bolts

Tighten with the Allen Wrench provided.

& washers

removed in 3a

f) Let the Handlebar Tube Cover

slip into place. Push it down

gently until it clicks.

M8 x 60mm carriage bolts,

M8 washers and M8 nylon nuts

carriage bolts,

washers & nuts

from fastener

pack

main frame

assembly

Secure with the Phillips

Screw you removed in (a)

and tighten.

STEP 4 – Foot Pedal Assembly

STEP 5 – Handlebar Assembly

a) Remove the two

Allen Bolts, Washers

and Nuts from

The Foot Pedals and the Foot Pedal

Cranks are marked “L” and “R”.

Using the Wrench provided, attach

the Left Foot Pedal to the Left Crank

rotating the Wrench counter-clockwise.

Do not try to turn clockwise. You will strip

the threads.

Handlebars. Also,

remove the Allen

Bolt on the

underside of

feed wires

through here

the Handlebar.

b) Feed the wires up

replace

bolt

Attach the Right Foot Pedal to the Right

Crank rotating the Wrench clockwise.

replace

through the base

bolts, washers

and nuts

of the Handlebar

so they come out

the top.

handlebar

tube

c) Place Handlebars into “U”

left

crank

on the top of the Handlebar

Tube. Remove the Nut Caps.

Replace and tighten the

three Allen Bolts, Washers

and Nylon Nuts you just

removed with the Wrench

provided. Replace the

the Nut Caps.

left

foot

pedal

“L” & “R”

markings

are shown

on the ends

of the

left side shown

looking from the

back of the unit

pedal shafts

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book

holder

computer

STEP 6 – Computer Assembly

connectors

a) Remove the four Phillips Bolts from the

back of the Computer.

b) Snap together Connectors for Computer,

tucking the Wires inside the Handlebar

Tube. Be careful not to pinch the wires.

handlebar

tube

Front View

The Book Holder can be attached to

the Computer at any time.

c) Attach the Computer using the four

Phillips Bolts you removed in step (a).

Tighten with the Screwdriver provided.

battery

door

four "C" batteries

d) Remove Battery Door on the back of

the Computer.

Insert four “C” Batteries (included) in

numbered order and replace Battery

Door.

back of

computer

handlebar

tube

Back View

handlebar

tube

remove and

re-insert screw

front of unit

STEP 7 –

Water Bottle

Holder Assembly

STEP 8 –

AC Adapter

water bottle

holder

Insert AC Adapter

into front of Unit,

then plug into wall.

Remove Phillips Screws

from Handlebar Tube.

Line up Water Bottle

Holder and attach

to the Handlebar

Tube by re-inserting

Phillips Screws and

tightening them

with the

remove and

re-insert screw

Assembly is now complete.

Screwdriver

provided.

IMPORTANT:

Please read pages 9-10 before beginning

your workout for important instructions

on how to use your New Balance

6.0u Upright Bike.

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GETTING STARTED

Once your New Balance 6.0u Upright 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 handlebars. 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 neutral position to minimize neck and upper

back strain. Always try to pedal the bike with a smooth and rhythmic motion.

USING YOUR NEW BALANCE 6.0u UPRIGHT BIKE

WARNING

RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED

ONLY INDOORS AND IN A DRY LOCATION.

The New Balance 6.0u, provides a completely smooth and natural feeling that minimizes the impact on

your hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable

steel frame and front transport wheels make the unit mobile and easy to use.

IMPORTANT:

• This unit is not recommended for children.

• Always make sure that you feel balanced and secure.

• Always use your machine on a clean, solid and level surface.

DUAL SIDED PEDAL

Top Side of Pedal

Bottom Side of Pedal

The New Balance 6.0u has a dual

side pedal. The top side of the pedal

is to be used with shoes and the

bottom smooth side of the pedal is

meant to be used with a bare or

sock covered foot.

To use the bottom side of the pedal

gently nest the balls of your feet into

the pedal contour.You may have to try

sliding your foot forward and backward

before you feel it nest into the pedal.

Once your foot is comfortably aligned

with the pedal contour, tighten the

strap so it is firmly around the foot.

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USING THE PULSE FUNCTION ON THE FRONT HANDLEBARS

The Pulse window on your computer works in conjunction with the

pulse sensors found on the front handlebars. 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) Refer to the Target Heart Rate Zone Chart

found on page 17 of this manual. For additional

information about the importance of working

within certain heart rate ranges, see page 15

and 16 – Measuring Your Heart Rate.

Pulse Sensors

5) This estimate is not exact and persons with

medical conditions and/or a specific need for

accurate heart rate monitoring should not rely

on the estimations provided.

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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.

however, your computer is not individually

programmable for all necessary variables to

accurately monitor actual calories burned.

This computer provides different programs

designed to tailor to your fitness goals. Simply

choose the program you like, set the time limit and

begin exercising.Your monitor will then show your

approximate pulse, approximate calories burned,

elapsed time, speed and distance traveled.

The computer will count up in 0.1 increments. After

the display value reaches 999, it will reset to “0” and

begin counting from 0.1 again.

AGE: Your computer is age-programmable from

10 to 99 years when you choose Program 11 or

Program 12.

Functions and Features

QUICK START BUTTON: Allows you to start the

computer without selecting a program. TIME

automatically begins to count up from zero.

Use the ▲ UP and ▼ DOWN buttons to adjust

the resistance.

Note: This unit is not recommended for children.

The age function is only adaptable to Program 11

or Program 12.

If you do not set an age, this function will always

default to age 25.

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 may also program your computer to

count down from a set value by using the ▲ UP

and ▼ DOWN buttons. 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.

PULSE (approximate): Your computer displays your

pulse rate in beats per minute during your workout.

Pulse sensors, located on the handlebars enable

the user to read his/her pulse rate. By grasping the

sensors and holding firmly, the display will read your

pulse rate in the display window.Your pulse will

continue to read as long as your hands stay on

the pulse sensors.

SPEED: Displays your workout speed in miles

per hour.

When used properly, the heart rate pulse

sensors and display monitor provide a

reasonably accurate estimate of your actual

heart rate. This estimate is not exact and

persons with medical conditions and/or a

specific need for accurate heart rate monitoring

should not rely on the estimations provided.

DISTANCE: Displays the accumulative distance

traveled during each workout up to a maximum of

99.9 miles. The distance will be displayed in tenths

of a mile.

CALORIES (approximate): Your computer will

estimate the cumulative calories burned at any

given time during your workout. Calorie expenditure

on your computer is based on realistic expectations;

(continued on next page)

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Buttons and Definitions

Programs 11 and 12:

ENTER: This button allows users to set the Program

and Time on Programs 1-10 and Time and Age on

Programs 11-12.

These unique programs allow the monitor to adjust

the workout resistance according to your heart rate

automatically. Grasp the pulse sensors and hold

with a firm grip. If the current Heart Rate is greater

than the Target Heart Rate, the computer will

decrease the workout resistance automatically. If

your current Heart Rate is less than your Target

Heart Rate it will increase your resistance. By the

resistance changing, the machine will be

able to keep your heart rate at its target beats

per minute.

START: This button allows the user to STOP or START

exercising. (By holding this button for two seconds

the user can reset all values to “0”). The computer

will turn off automatically after approx. 4.5 minutes

of non use. All values will then be reset to “0”.

▲ UP BUTTON: This button allows the user to

increase the values of the Tension Level, Time,

Age and Program.

When used properly, the heart rate pulse

sensors and display monitor provide a

reasonably accurate estimate of your actual

heart rate. This estimate is not exact and

persons with medical conditions and/or a

specific need for accurate heart rate

monitoring should not rely on the

▼ DOWN BUTTON: This button allows the user to

decrease the values of the Tension Level, Time,

Age and Program.

LCD Workout Graphics

estimations provided.

This system offers 12 programs that you can

preset the workout time and will divide the time

by 10 intervals. If you do not preset the workout

time the system will count up the workout time

in one-second increments.

Important: You must keep your hands on the

pulse sensors throughout the entire workout

when using Programs 11 and 12.

Important: Be sure to set your actual age when

using these programs.

Programs 1-10:

See LCD Workout Graphics on next page.

Program 11: is designed to allow you to work

out at 60% of maximum heart rate

(Target Heart Rate)

STEP 1 – Begin by pressing the START button

for over two seconds. This will clear any other

chosen function.

Program 12: is designed to allow you to work

out at 85% of maximum heart rate

(Target Heart Rate)

STEP 2 – Next press the ▲ UP or ▼ DOWN buttons

to scroll to the desired exercise program.

Operating Instructions for

Programs 11 and 12

STEP 3 – To set TIME, press the ENTER button and

use the ▲ UP and ▼ DOWN buttons. If you want

the TIME to count up from zero, press ENTER to move

to the next step.

STEP 1 – Press START button for two seconds to clear

out previous program.

STEP 4 – Press the START button to begin exercising.

(If you want to exit the Program, press the START

button for two seconds and the display will reset.)

STEP 2 – Press the ▲ UP or ▼ DOWN button to

choose the desired Heart Rate Program

(Program 11 or 12).

Once you begin exercising, your present workout

interval will be flashing.You can also increase or

decrease your workout resistance by pressing the

▲ UP or the ▼ DOWN button. To PAUSE your

exercising program, press the START button, then

to resume, press the START button again.

STEP 3 – Press ENTER for TIME mode. Press the ▲ UP

or ▼ DOWN button for the desired TIME setting.

STEP 4 – Press ENTER for AGE mode. Press the ▲ UP

or ▼ DOWN button for the desired AGE setting.

STEP 5 – Press the START button.You are now ready

to begin exercising.

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LCD Workout Graphics

PROGRAM 5

PROGRAM 9

PROGRAM 1

FAT BLASTER INCLINE

PEAKS AND VALLEYS

MANUAL

PROGRAM 10

PROGRAM 6

PROGRAM 2

OVER THE HILL

SUPER SLOW INCLINE

ROLLING HILLS

PROGRAM 7

PROGRAM 11

PROGRAM 3

RANDOM ENERGY

60% OF TARGET HEART RATE

SHAPE UP VALLEY

PROGRAM 4

PROGRAM 12

PROGRAM 8

CARDIO PLATEAU

85% OF TARGET HEART RATE

CARDIO PLATEAU 2

LCD Contrast Calibration

The contrast of the screen can be adjusted by the following steps:

• During the STOP mode, press and hold the ENTER and ▲ UP

buttons together for over two seconds.You will hear a faint

beep. This will open the LCD contrast calibration mode.

• Then press the ▲ UP or ▼ DOWN button to adjust the contrast

of the screen. Press START button to set the desired level of

contrast. There are 16 levels of contrast.

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EXERCISE GUIDELINES

IMPORTANT

Please review this section before you begin exercising.

KNOWING THE BASICS

IMPORTANT:

If you are over 35 and have been inactive

for several years, you should consult your

physician, who may or may not recommend a

graded exercise test.

Physical fitness is most easily understood by

examining its components, or "parts".

There is widespread agreement that these

five components comprise the basics of

physical training:

If you are just beginning your exercise program,

your target heart rate range should be roughly at

60% of your maximum heart rate. As you become

more conditioned (or if you are already in good

cardiovascular shape) you can increase your

target heart rate to 70%-85% of your maximum

heart rate. Remember, your target heart rate is

only a guide.

CARDIORESPIRATORY ENDURANCE – the ability

to deliver oxygen and nutrients to tissues, and to

remove wastes, over sustained periods of time.

Using your New Balance 6.0u will improve this.

MUSCULAR STRENGTH – the ability of a muscle to

exert force for a brief period of time. Upper-body

strength, for example, can be measured by various

weight-lifting exercises.

You should also consult your physician if you

have the following:

MUSCULAR ENDURANCE – the ability of a muscle,

or a group of muscles, to sustain repeated contrac-

tions or to continue applying force against a fixed

object. Push ups are often used to test endurance

of arm and shoulder muscles.

• High blood pressure

• High cholesterol

• Asthma

• Heart trouble

FLEXIBILITY – the ability to move joints and use

muscles through their full range of motion. The sit-

and-reach test is a good measure of flexibility of

the lower back and backs of the upper legs.

• Family history of early stroke or

heart attack deaths

• Frequent dizzy spells

• Extreme breathlessness after mild exertion

• Arthritis or other bone problems

BODY COMPOSITION – often considered a compo-

nent of fitness. It refers to the makeup of the body

in terms of lean mass (muscle, bone, vital tissue and

organs) and fat mass. An optimal ratio of fat to lean

mass is an indication of fitness, and the right types

of exercises will help you decrease body fat and

increase or maintain muscle mass. To help track

your progress we have provided Workout Progress

Charts on pages 21 and 22.

• Severe muscular, ligament or

tendon problems

• Other known or suspected disease

• If you experience any pain or tightness

in your chest, an irregular heartbeat or

shortness of breath, stop exercising

immediately. Consult your physician

before continuing.

• Pregnant

A COMPLETE EXERCISE PROGRAM

• Balance Impairment

How often, how long and how hard you exercise,

and what kinds of exercises you do should be

determined by what you are trying to accomplish.

Your goals, your present fitness level, age, health,

skills, interest and convenience are among the

factors you should consider. For example, an

athlete training for high-level competition would

follow a different program than a person whose

goals are good health and the ability to meet

work and recreational needs.

• Taking medications that affect heart rate

Your exercise program should include something

from each of the four basic fitness components

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described previously. Each workout should begin

with a warm up and end with a cool down. As a

general rule, space your workouts throughout the

week and avoid consecutive days of hard

exercise.

a certain degree on your age, and is determined

by measuring your heart rate in beats per minute.

Refer to the “Measuring Your Heart Rate” section

below and on page 16 for more information on

how to determine and measure your heart rate.

Here are the amounts of activity necessary for the

average healthy person to maintain a minimum

level of overall fitness. Included are some of the

popular exercises for each category.

You can do different types of aerobic activities, say

walking one day, and use your New Balance 6.0u

the next. Make sure you choose an activity that

can be done regularly, and is enjoyable for you.

The important thing to remember is not to skip too

many days between workouts or fitness benefits will

be lost. If you must lose a few days, gradually work

back into your routine.

WARM UP – 5-10 minutes of exercise such as

walking, slow jogging, knee lifts, arm circles or

trunk rotations. Low intensity movements that

simulate movements to be used in the activity

can also be included in the warm up.

WHEN TO EXERCISE

MUSCULAR STRENGTH – a minimum of two, 20

minute sessions per week that include exercises for

all the major muscle groups. Lifting weights is the

most effective way to increase strength.

The hour just before the evening meal is a popular

time for exercise. The late afternoon workout

provides a welcome change of pace at the

end of the work day and helps dissolve the day's

worries and tensions.

MUSCULAR ENDURANCE – at least three, 30 minute

sessions each week that include exercises such as

calisthenics, push ups, sit ups, pull ups, and weight

training for all the major muscle groups.

Another popular time to work out is early

morning, before the work day begins. Advocates

of the early start say it makes them more alert

and energetic on the job.

CARDIORESPIRATORY ENDURANCE – at least

three, 20 minute workouts of continuous aerobic

exercise each week. Working out on your New

Balance 6.0u Upright Bike is a good way to obtain

this aerobic activity. Other popular aerobic condi-

tioning activities include brisk walking,

jogging, swimming, cycling, rope jumping, rowing,

cross-country skiing, and some continuous action

games like racquetball and handball.

Among the factors you should consider in

developing your workout schedule are personal

preference, job and family responsibilities,

availability of exercise facilities and weather. It's

important to schedule your workouts for a time

when there is little chance that you will have to

cancel or interrupt them because of other

demands on your time.

You should not exercise strenuously during

extremely hot, humid weather or within two

hours after eating. Heat and/or digestion both

make heavy demands on the circulatory system,

and in combination with exercise can be an

over-taxing double load.

FLEXIBILITY – 10-12 minutes of daily stretching

exercises performed slowly, without a bouncing

motion. This can be included after a warm up or

during a cool down. Refer to pages 18 and 19

for a list of total body stretches.

COOL DOWN – a minimum of 5-10 minutes of

slow walking or lower intensity elliptical exercise,

combined with stretching.

MEASURING YOUR HEART RATE

(see chart on page 17)

Heart rate is widely accepted as a good method

for measuring intensity during running, swimming,

cycling, and other aerobic activities. Exercise that

doesn't raise your heart rate to a certain level and

keep it there for 20 minutes won't contribute

significantly to cardiovascular fitness.

AEROBIC EXERCISE:

HOW MUCH? HOW OFTEN?

Experts recommend that you do some form of

aerobic exercise at least three times a week for a

minimum of 20 continuous minutes. Of course, if

that is too much, start with a shorter time span and

gradually build up to the minimum. Then gradually

progress until you are able to work aerobically for

20-40 minutes. If you want to lose weight, you may

want to do your aerobic workout five times a week.

The heart rate you should maintain is called your

Target Heart Rate. There are several ways of arriving

at this figure. One of the simplest is: maximum heart

rate (220 - age) x 70%. Thus, the target heart rate for

a 40 year-old would be 126. In this example for this

It is important to exercise at an intensity vigorous

enough to cause your heart rate and breathing to

increase. How hard you should exercise depends to

(continued on next page)

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40 year old to get a cardiovascular effect the

individual would need to keep their heart rate

at or above 126 beats per minute to get a

cardiovascular effect. Note: Although 70% was

used in this example, the heart rate range needed

to achieve results falls between 60% and 85% of

your maximum heart rate.

CLOTHING

All exercise clothing should be loose-fitting to

permit freedom of movement, and should make

the wearer feel comfortable and self-assured.

Never wear rubberized or plastic clothing, such

garments interfere with the evaporation of

perspiration and can cause body temperature

to rise to dangerous levels.

If you are just beginning your exercise program,

your target heart rate range should be roughly at

60% of your maximum heart rate. As you become

more conditioned (or if you are already in good

cardiovascular shape) you can increase your

target heart rate to 70%-85% of your maximum

heart rate. Remember, your target heart rate is

only a guide.

We recommend wearing a workout shoe with a

rubberized sole unless instructed otherwise.

TIPS TO KEEP YOU GOING

1) Adopt a specific plan and write it down.

When checking heart rate during a workout, take

your pulse within five seconds after interrupting

exercise because it starts to go down once you

stop moving. Count pulse for 10 seconds and

multiply by six to get the per-minute rate.

2) Keep setting realistic goals as you go along,

and remind yourself of them often.

3) Keep a log to record your progress and make

sure to keep it up-to-date. See pages 21-24.

4) Include weight and/or percent body fat

measures in your log. Extra pounds can easily

creep back.

Remember, your New Balance 6.0u Upright Bike

also comes with pulse sensors located on the

handlebars.

5) Upgrade your fitness program as you progress.

Your New Balance 6.0u provides 12 different

workout programs to keep your workouts

challenging.

When used properly, the unit pulse sensors

can help you to determine your estimated

heart rate. To do so:

a) Push the start button on your computer.

6) Enlist the support and company of your family

b) Gently grab both metal pulse sensors on

both handlebars. Wait 6 seconds.

and friends.

7) Update others on your successes.

c) Your estimated heart rate range will be

displayed on screen. Check the chart on the

following page to see if you are within your

range according to your age.

8) Avoid injuries by pacing yourself and including

a warm up and cool down period as part of

every workout. See page 15.

9) Reward yourself periodically for a job well done!

When used properly, the heart rate pulse

sensors and display monitor provide a

reasonably accurate estimate of your

actual heart rate. This estimate is not exact

and persons with medical conditions and/or

a specific need for accurate heart rate

monitoring should not rely on the

estimations provided.

By using the chart on page 17 you can see where

your heart rate falls in the minimum and maximum

target zones.

The above are guidelines, people with any

medical limitations should discuss this formula with

their physician.

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HEART RATE TARGET ZONE

FOR CARDIOVASCULAR FITNESS

TABLE 1

200

195

190

161

133

190

180

170

185

157

129

180

153

129

175

148

170

144

119

165

136

165

160

136

112

Heart

160

150

140

130

120

110

100

Rate

(Beats/

Min)

155

131

108

150

145

140

Maximum

Attainable

Heart Rate

140

115

127

105

123

119

129

85%

Target

Zone

101

70%

Target

Zone

20 25 30 35 40 45 50 55 60 65 70 75 80

AGE (YRS)

TABLE 2

Exercise

Week

Warm Up

Period

THR%

Minutes

Cool Down

Period

Total

Time

Sessions

Per Wk.

Total Time

Per Wk.

1 & 2

3 & 4

5 & 6

7 & 8

9 & 10

11 & 12

5 min

60-65% -8

5 min

17 min

20 min

25 min

30 min

35 min

51 min

60 min

75 min

90 min

105 min

65-70% -10

70-75% -15

70-80% -20

70-85% -25

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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 to 12 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 20 to 30 seconds. Breathe slowly and

rhythmically. Be sure not to hold your breath. Remember that all stretches

must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand

to assist your balance. Bend the opposite knee and lift your heel

towards your buttocks. Reach back and grasp the top of your

foot with the same side hand. Keeping your inner thighs close

together, slowly pull your foot towards your buttocks until you

feel a gentle stretch in the front of your thigh.You do not have

to touch your buttocks with your heel. Stop pulling when you

feel the stretch. Keep your kneecap pointing straight down and

keep your knees close together. (Do not let the lifted knee swing

outward.)

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair

with your feet hip-width apart. Keeping your toes pointed for-

ward, move one leg in close to the chair while extending the

other leg behind you. Bending the leg closest to the chair and

keeping the other leg straight, place your hands on the chair.

Keep the heel of the back leg on the ground and move your

hips forward. Slowly lean forward from the ankle, keeping your

back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly

bent. Lift one arm overhead and bend your elbow, reaching

down behind your head with your hand toward the opposite

shoulder blade. Walk your fingertips down your back as far as

you can. Hold this position. Reach up with your opposite hand

and grasp your flexed elbow. Gently assist the stretch by pulling

on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

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4. Back Stretch

Stand with your legs shoulder length apart and your knees

slightly bent. Bend forward from your waist with your arms

extending loosely in front of your body. Gently bend from the

waist flexing your body as far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in

front of you and keep that foot flat against the ground. With

your hands resting lightly on your thighs, bend your back leg

and lean forward slightly from your hips until you feel a stretch

in the back of your thigh. Be sure to lean forward from the hip

joint rather than bending at your waist.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the floor.

Bend one leg at the knee. Keeping both shoulders flat on the

floor, gently grasp the bent knee with your hands and pull it over

your body and towards the ground.You should feel a stretch in

your hips, abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet

are together. Place your elbows on your knees. Lean forward

from the waist and press down lightly on the inside of your knees.

You should feel a stretch in the muscles of your inside thigh.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing

forward and with your knees slightly bent. Let your arms hang

relaxed on either side of your body. Expand your chest and pull

your shoulders back. Bend your elbows slightly and clasp your

hands behind your back. Slowly straighten your arms as you lift

your hands upward. Raise your hands upward until you feel mild

tension in your shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original

position and bend your elbows. Release your hands and return

them to your sides.

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CARE & STORAGE OF YOUR NEW BALANCE 6.0u

Care Directions

Storing Directions

Your New Balance 6.0u Upright Bike has been

Your bike is compact and portable. It can be easily

carefully designed to require minimum maintenance. moved from place to place.

However, we recommend the following to keep your

• Unplug your unit.

unit operating smoothly.

• Stand in front of the bike and grasp the

handlebars.

• Unplug your unit when it is not in use.

• Use your unit indoors only.

• Pull back, tipping the machine towards you

until it is resting on the front transportation

wheels/front rollers.

• Wipe all perspiration from your bike with a soft,

clean cloth after each use to prevent an

accumulation of sweat and dirt.

• Wheel the bike to its new location and store

in an upright position.

• Clean your bike on a regular basis to prevent a

build-up of dust. Use Windex or an alcohol

based cleanser on a clean cloth. Do not use

any abrasive cleaners and/or polish as these will

damage the surface.

• Store your equipment in a dry area away from

children and high traffic areas.

• Regularly check the tightness of nuts and bolts.

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WORKOUT PROGRESS CHARTS

Use the charts below and on the following pages to

keep track of your progress over time. Before writing

on them, make as many copies as you think you’ll

need. We suggest you keep these in a notebook.You

will find it both informative and motivational to look

back at what you’ve done, and this data will help you

to chart future fitness goals as you progress. Every two

weeks, measure yourself to rechart your progress.

Measuring Sites

Waist

Abdomen

Hips

Thighs (L/R)

Calves (L/R)

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

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ADDITIONAL WORKOUT PROGRESS CHARTS

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

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EXERCISE DATA CHARTS

Update once a week

Week

# Of

Total

# Of

Total

(Date)

Workouts

Workout Time

Workouts

Workout Time

___________ ___________ ___________

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ADDITIONAL EXERCISE DATA CHARTS

Update once a week

Week

# Of

Total

# Of

Total

(Date)

Workouts

Workout Time

Workouts

Workout Time

___________ ___________ ___________

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New Balance

Fitness Equipment

Dedication to Quality

New Balance Fitness Equipment warrants this

product to be free from all defects in material

and workmanship when used according

to the manufacturer’s instructions.

See Limited Warranty Card for details.

If you have any comments or questions contact our

Customer Service Department, toll free at 1-800-292-5009,

Monday through Friday, 9:00am to 5:00pm, EST.

Please record the following information and keep for reference.

Serial #: ______________________

Date Of Purchase: ______________

Save your sales receipt.

(You may wish to staple it into this manual.)

5/24/04

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