7.5r
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND SAFETY, PLEASE READ THIS
OWNER’S MANUAL BEFORE USING YOUR
NEW BALANCE 7.5r Recumbent 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
2
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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
WARNING
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.
DO NOT PLUG THE AC ADAPTER INTO
WALL UNTIL ELECTRONICS MONITOR
IS COMPLETELY ASSEMBLED.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.
WARNING LABEL 3
WARNING LABEL 4
WARNING LABEL 5
WARNING
WARNING
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT
IS TO BE USED ONLY INDOORS
AND IN A DRY LOCATION.
MAKE SURE ADJUSTMENT PIN
IS LOCKED IN PLACE BEFORE
BEGINNING EXERCISES.
PINCH POINT. KEEP HANDS CLEAR OF
OF THE TRACK WHEN ADJUSTING SEAT.
Computer
•
Book Holder
•
Front
Handlebar
Back Rest
•
•
SPECIFICATIONS & PARTS
Seat
Carriage
Slider
•
Seat
Cushion
New Balance 7.5r
Specifications:
Approximate:
Length: 62”
Width: 28”
Height: 48”
WARNING
LABEL 1
•
Water Bottle
and Holder
•
Seat
Adjustment
Knob
Handlebar Tube
•
•
Handlebar
Tube Cover
•
Pulse
Seat
Carriage
•
Rear
Handlebar
•
WARNING
LABEL 3
Sensors
•
Product Weight:
Approx. 128 lbs.
Foot Pedal
Maximum User Weight:
•
300 lbs.
Carriage
Tube
•
Front Foot
Tube
•
Rollers
•
WARNING
LABEL 5
WARNING
LABEL 2
•
AC Adapter
Receptacle
WARNING
LABEL 4
Rear Foot
Tube
Caps
•
•
3
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INTRODUCTION
CONGRATULATIONS ON PURCHASING YOUR
NEW BALANCE 7.5r RECUMBENT 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 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 7.5r
Recumbent 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 7.5r Recumbent 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
contact us by email or on our web site, with any
comments or questions you may have.
4) Model Number (NBP01075-2)
5) Part Order Number and Description
New Balance 7.5r
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.
4
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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 carriage tube
front
of unit
rear
of unit
main frame
assembly
seat
seat
carriage
carriage
locking
rear handlebar
knob
with pulse sensors
handlebar
tube
back rest
front handlebar
handlebar
tube
cover
seat cushion
front foot tube with rollers
rear foot tube with caps
computer
book holder
seat carriage
slider and
seat adjustment
knob
AC adapter
water bottle
with holder
L & R foot pedals & straps
heart rate
chest strap
and receiver
M8 x 60mm allen bolts
M8 washers and M8 nylon nuts
M6 x 30mm phillips bolts
M6 x 15mm phillips bolts
M6 washers
Fastener
Packs
Tools Required:
(included)
Multi Hex Tool with
Phillips Screwdriver
multi hex tool
10mm
15mm
17mm
with phillips
screwdriver
M6 hex nuts
small hex tool
Allen Wrench
Small Hex Tool
13mm
6mm
allen wrench
5
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STEP 1 – Foot Tube Assembly
rear of unit
Remove the two Carriage Bolts, Washers and Nylon
Nuts from both the Front Foot Tube with Rollers and
the Rear Foot Tube with Caps.
replace washer
and nut from top side
1
rear foot tube
assembly shown
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
(no roller on
rear foot tube)
replace bolt from
bottom side up
into square holes on rear foot tube
the Wrench provided.
Repeat on the front of the
front of unit
rear of unit
unit using the Front Foot
Tube with Rollers.
main frame
assembly
top of back rest
seat carriage bushing
goes towards top of seat
STEP 2 – Back Rest and Seat
Cushion Assembly
M6 x 30mm phillips bolts
M6 washers
a) Place the Seat Carriage Slider on the
Back Rest with the Seat Carriage
Bushing toward the top of the Back
Rest. Secure with the Phillips Bolts,
Washers and Hex Nuts from your
Fastener Pack. Tighten bolts with the
Wrench provided.
M6 hex nuts
M6 x 15mm phillips bolts
M6 washers
seat carriage slider
2b
2a
seat carriage
b) Place the Seat Cushion on a flat surface. Position the Seat
Carriage with the wheels up as shown. Secure with Phillips
Bolts and Washers. Tighten with the Wrench provided. Turn
Assembly over.
seat
carriage
locking
knob
underside of
cushion
c) Remove the Bolts, Washers and Nuts with Nut Caps from
the Rear Handlebar (the ones with the Pulse Sensors).
Position the Handlebar into the notch on the Seat
Carriage, making sure the wires are facing down and
the Pulse Sensors are facing up. Replace the Bolts,
Washers and Nuts with Nut Caps you just removed.
Tighten with the Wrench provided.
back
rest
2c
d) Slide the Back Rest
pulse sensor
2d
onto the Seat
replace bolts,
Carriage until it
clicks into an
washers and
nuts with nut caps
seat
adjustment hole.
Make sure the
wider part of the
Back Rest is toward
the Seat Cushion.
Tighten the
seat
carriage
carriage
locking
knob
seat cushion
seat carriage
wires
seat cushion
seat
adjustment
knob
Adjustment Knob.
rear
handlebar
6
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opening in
handlebar tube
towards back
STEP 3 – Handlebar Tube Assembly
a) Remove the two Allen Bolts, Washers and Phillips Screw
from the Handlebar Tube.
b) Slip the Handlebar Tube Cover onto the Handlebar Tube as shown.
handlebar
tube
The Handlebar Tube should lean back towards the back of unit.
c) Remove the wire tie from the wires inside the Main Frame Assembly
where the Handlebar Tube will go. Attach the four wires from the
Main Frame Assembly to the four wires coming out the bottom of
the Handlebar Tube.
3d
d) Insert the Handlebar Tube into the Main Frame Assembly, tucking
the wires down into the Main Frame Assembly. Reinsert the Allen
Bolts and Washers you removed in (a). Be careful not
3b
to pinch the wires. NOTE: Gently pull the wires up from the
handlebar
top of the Handlebar Tube to prevent any slack in the
wires at the base of the Handlebar Tube. Hand tighten.
e) Secure the Handlebar Tube in place with the
three Allen Bolts, Washers and Nylon Nuts from
the Fastener Pack. Tighten with the Wrench provided.
Also tighten the bolts used
tube
3a
phillips
screw
cover
remove allen
bolts & washers
3d
re-insert allen
bolts & washers
from step a
3c
in step (d).
back of unit
M8 x 60mm allen bolts,
M8 washers and M8 nylon nuts
f) Let the Handlebar Tube Cover
allen bolts,
washers & nuts
from fastener
pack
slip into place. Push it down
gently until it clicks. Secure in
place with the Phillips Screw
you removed in (a).
3e
main
frame
assembly
STEP 4 – Seat Carriage Assembly
STEP 5 – Foot Pedal Assembly
a) Remove the Plastic Stoppers and the two small Phillips
The Foot Pedals and the Foot Pedal
Cranks are marked “L” and “R”.
Screws at the back of the Seat Carriage Tube. Slide off the
Carriage End Cap letting it gently hang.
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.
Attach the right Foot Pedal to the right
Crank rotating the Wrench clockwise.
b) Holding the Seat Carriage Assembly by the front of Seat
Cushion and the top of the Back Rest, slide it onto the Seat
Carriage Tube. Lift up on the Seat Carriage Locking Knob
and slide the Seat Carriage Assembly on the Seat Carriage
Tube until the Seat Carriage Locking Knob locks into a slot.
c) Replace the Plastic Stoppers, Carriage
End Cap and Phillips Screws you
removed in (a).
d) Plug the wire from the rear of the
Seat Carriage Tube into the wires
coming from the Handlebar on
the lower back of the Seat
left foot
pedal
Carriage Assembly.
4a 4c
left
crank
seat carriage
locking knob
plastic stoppers
left side shown
seat carriage
tube
looking from the
“L” & “R”
phillips
screw
back of the unit
markings are
located on the
ends of the
4b
4d
carriage
end cap
pedal shaft.
7
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front
handlebar
front
handlebar
STEP 6 – Front Handlebar Assembly
allen bolts,
washers, nuts
and nut caps
Remove the Allen Bolts, Washers and Nuts
with Nut Caps from the Front Handlebar and
the Bolt and Washer from the Handlebar
Tube. Position the Front Handlebar in place
on the Handlebar Tube with the bolt hole at
the bottom. Replace the Bolts, Washers, Nuts
and Nut Caps you just removed and tighten
with the Wrench provided.
allen bolts,
washers, nuts
and nut caps
handlebar
tube
bolt and
washer
front of unit
looking from
the right side
handlebar
tube
bolt and
washer
main frame
assembly
STEP 7 – Computer Assembly
book holder
computer
a) Remove the four Phillips Bolts
from the back of the Computer.
7d
b) Snap together Connectors for
Computer, tucking the Wires
inside the Handlebar Tube.
Be careful not to pinch wires.
battery
door
four "C" batteries
heart rate
receiver
4
1
3
2
The Book Holder can be attached
to the Computer at any time.
Front
View
back of
computer
c) Attach the Computer using the
four Bolts removed in (a).
Tighten with the Screwdriver
provided.
7b
connectors
handlebar
tube
7c
d) Remove Battery Door on the back of the Computer.
Insert four “C” Batteries (included) in numbered order
and replace Battery Door.
Back View
handlebar
tube
front
handlebar
front of
unit
STEP 8 –
Water Bottle
Holder
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 Screwdriver
provided.
8
9
STEP 9 –
AC Adapter
Insert AC Adapter
into front of unit,
then plug into wall.
handlebar
tube
remove and
re-insert screw
water bottle
holder
remove and
Assembly is now complete.
re-insert screw
IMPORTANT:
front of unit
Please read pages 9-10 before beginning
your workout for important instructions
on how to use your New Balance
7.5r Recumbent Bike.
main frame
assembly
8
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GETTING STARTED
Once your New Balance 7.5r Recumbent 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, keep your back straight and your head in a neutral position to minimize neck and upper
back strain. When pedaling do not lock out your knees, at the bottom of the pedaling motion there should
be a slight bend in the knee. Always try to pedal the bike with a smooth and rhythmic motion.
USING YOUR NEW BALANCE 7.5r RECUMBENT BIKE
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED
ONLY INDOORS AND IN A DRY LOCATION.
The New Balance 7.5r, 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 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 7.5r has a dual side
pedal. The top 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.
9
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USING THE PULSE FUNCTION ON THE HANDLEBARS
The Pulse window on your computer works in conjunction with the pulse sensors found
on the Rear 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 pages
15 and 16 – Measuring Your Heart Rate.
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.
pulse
sensors
rear
handlebar
10
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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.
AGE: Your computer is age-programmable from
10 to 99 years when you choose all programs
except Program 8. When using Program 8 you will
set Target Heart Rate instead of Age.
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.
Note: This unit is not recommended for children.
If you do not set an age, this function will always
default to age 30.
PULSE (approximate): Your computer displays your
pulse rate in beats per minute during your workout.
Functions and Features
Pulse sensors, located on the Rear 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. See Heart Rate Chest
Strap and Receiver section on page 13.
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.
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.
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.
SPEED: Displays your workout speed in miles per hour.
Buttons and Definitions
ENTER: This button allows users to select the
Program, Time, Distance, Age, Calories, (Target Heart
Rate Program 8 only).
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.
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 approximately 4.5
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; however,
your computer is not individually programmable for all
necessary variables to accurately monitor actual
calories burned.
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,
Distance, Calories, Age and Program.
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.
(continued on next page)
11
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When used properly, the heart rate pulse sen-
sors 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.
▼ DOWN BUTTON: This button allows the user to
decrease the values of the Tension Level, Time,
Distance, Calories, Age and Program.
LCD Workout Graphics
This system offers 15 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 8 through 11.
Programs 1-7:
See LCD Workout Graphics on next page.
Important: Be sure to set your actual age when
using these programs.
STEP 1 – Begin by pressing the START button
for over two seconds. This will clear any other
chosen function.
Operating Instructions for Programs 8-11
STEP 1 – Begin by pressing the START button
for over two seconds. This will clear any other
chosen function.
STEP 2 – The PROGRAM selection will be flashing.
Use the ▲ UP and ▼ DOWN buttons to select a
program. Then press the ENTER button - the TIME
selection should now be flashing. Use the ▲ UP
and ▼ DOWN buttons to set the time you want to
exercise for. Then press the ENTER button - the
CALORIE selection should now be flashing. Use
the ▲ UP and ▼ DOWN buttons to set the target
amount of calories you would like to burn during
your workout. Then press the ENTER button - the AGE
selection should now be flashing. Use the ▲ UP and
▼ DOWN buttons to select your age. Press the START
button to begin exercising.
STEP 2 – The PROGRAM selection will be flashing.
Use the ▲ UP and ▼ DOWN buttons to select a
program. Then press the ENTER button - the TIME
selection should now be flashing. Use the ▲ UP
and ▼ DOWN buttons to set the time you want
to exercise for. Then press the ENTER button - the
DISTANCE selection should now be flashing. Use
the ▲ UP and ▼ DOWN buttons to set the distance.
Press the ENTER button. The CALORIE selection
should now be flashing. Use the ▲ UP and ▼ DOWN
buttons to set the target amount of calories you
would like to burn during your workout. Then press
the ENTER button - the AGE selection should now
be flashing. Use the ▲ UP and ▼ DOWN buttons to
select your age. Press the START button to begin
exercising.
NOTE: If you do not want to set TIME, CALORIES, or
AGE you can just select the program you would like
and press the START button. All numbers will count
up from zero. If you do set numbers for multiple
selections, such as CALORIES and TIME, the
computer will beep and stop when the first goal
gets to zero. In this example if you still had 3
minutes left on the time, but the calories reached
zero, the workout would be done.
NOTE: On PROGRAM 8 you will set your desired
Target Heart Rate (which will default to 90 beats
per minute) in place of your AGE. Set the the
Target Heart Rate by using the ▲ UP and
▼ DOWN buttons.
Once you begin exercising, your preset 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.
USER PROGRAMS (Programs 12, 13, 14, 15)
These programs allow you to design and
store your own workout course.
STEP 1 – Begin by pressing the START button
for over two seconds. This will clear any other
chosen function.
PROGRAMS 8-11
These unique programs allow the computer to
automatically adjust the workout resistance
according to your heart rate. 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
on the next interval. If your current Heart Rate is
less than your Target Heart Rate the computer will
increase the resistance on the next interval. By the
resistance changing, the machine will be able to
keep your heart rate close to the target beats
per minute.
STEP 2 – The PROGRAM selection will be flashing.
Use the ▲ UP and ▼ DOWN buttons to select a
program. Then press the ENTER button - the TIME
selection should now be flashing. Use the ▲ UP
and ▼ DOWN buttons to set the time you want to
exercise for. Then press the ENTER button - the
CALORIE selection should now be flashing. Use the
▲ UP and ▼ DOWN buttons to set the target
amount of calories you would like to burn during
your workout. Then press the ENTER button - the
AGE selection should now be flashing. Use the
▲ UP and ▼ DOWN buttons to select your age.
12
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LCD Workout
Graphics
Then press the the ENTER button - the first box on
the left of the workout display should now be
flashing. Use the ▲ UP and ▼ DOWN buttons to
set the intensity level you would like for that
particular interval. Press the ENTER button again.
The next interval should now be flashing. Use the
▲ UP and ▼ DOWN buttons to set the intensity level
you would like for that particular interval. Repeat
this pattern until you have set an intensity level for
each interval. Press the START button to begin
exercising.
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.
NOTE: The workout course will
automatically be saved as soon
as you press the START button.
Heart Rate Chest Strap and Receiver
Your 7.5r comes with a wireless Heart Rate Chest Strap. Wearing the chest
strap during exercise will allow you to have a heart rate reading regardless
of hand placement. The receiver that plugs into the computer (next to
the book holder) is the Heart Rate Receiver. It must be plugged into your
computer so it can receive the wireless signal from the Chest Strap.
Follow the instructions in the wireless chest strap package for direction
on how to use the Wireless Chest Strap while exercising.
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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".
There is widespread agreement that these
five components comprise the basics of
physical training:
for several years, you should consult your
physician, who may or may not recommend a
graded exercise test.
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 7.5r 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 com-
ponent 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.
A COMPLETE EXERCISE PROGRAM
• Pregnant
• 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 page16 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 7.5r
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
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 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.
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 7.5r Recumbent Bike is a good way to
obtain this aerobic activity. Other popular aerobic
conditioning activities include brisk walking,
jogging, swimming, elliptical exercise, 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 cycling, 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
40 year old to get a cardiovascular effect the
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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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 page 21-24.
Remember, your New Balance 7.5r Recumbent
Bike also comes with pulse sensors located on the
Rear Handlebars.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can easily
creep back.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
5) Upgrade your fitness program as you progress.
Your New Balance 7.5r provides 15 different
workout programs to keep your workouts
challenging.
a) Push the START button on your computer.
b) Gently grab both metal pulse sensors on
both handlebars. Wait 6 seconds.
6) Enlist the support and company of your family
and friends.
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.
7) Update others on your successes.
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 15.
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
9) Reward yourself periodically for a job well done!
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.
16
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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
98
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
5 min
5 min
5 min
5 min
5 min
60-65% -8
65-70% -10
70-75% -15
70-80% -20
70-85% -25
70-85% -25
5 min
5 min
5 min
5 min
5 min
5 min
17 min
20 min
25 min
30 min
35 min
35 min
3
3
3
3
3
3
51 min
60 min
75 min
90 min
105 min
105 min
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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 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 7.5r
Storing Directions
Caring For Your Unit
Your bike is portable. If you need to change the
location of your unit, please follow the steps below.
Your New Balance 7.5r Recumbent Bike has
been carefully designed to require minimum
maintenance. However, we recommend the
following to keep your unit operating smoothly.
• Unplug your unit.
• Stand at the rear of the bike and grasp the
rear handlebars.
• Unplug your unit when it is not in use.
• Use your unit indoors only.
• Lift up using your legs – not your back, tipping
the machine forward until it is resting on the
front transportation wheels/front rollers.
• Wipe all perspiration from your unit with a
soft, clean cloth after each use to prevent
an accumulation of sweat and dirt.
• Wheel the bike to its new location and carefully
lower the unit back down to the floor.
• Clean your unit 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.
20
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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
Week
# Of
Total
# Of
Total
(Date)
(Date)
Workouts
Workout Time
Workouts
Workout Time
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ADDITIONAL EXERCISE DATA CHARTS
Update once a week
Week
Week
# Of
Total
# Of
Total
(Date)
(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.)
8/4/04
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