®
Dedication to Quality
We warrant 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.
Save your sales receipt.
(You may wish to staple it into this manual.)
5K
6100
Recumbent
Bike
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND SAFETY, PLEASE READ THIS
OWNER’S MANUAL BEFORE USING YOUR
NEW BALANCE 5K 6100 RECUMBENT BIKE
12/15/05
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ADDITIONAL WORKOUT PROGRESS CHARTS
IMPORTANT SAFETY INSTRUCTIONS
Read all instructions before using this equipment
Resting
Heart Rate
Date
Weight
Hips
Thighs
Calves
Waist
Abdomen
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
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.
walking and stretching.
9) This equipment should not be used by or near
children.
10) Handicapped or disabled people must have
medical approval before using this equipment
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 advice
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 20-22 in this manual regarding heart
rate monitoring and how to determine your
appropriate 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 specific need for accurate heart rate
monitoring should not rely on the estimations
provided.
Resting
Heart Rate
Date
Weight
Hips
Thighs
Calves
Waist
Abdomen
12) Use this equipment 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
equipment.
14) Do not put hands, feet, or any foreign objects on
or near this equipment when in use by others.
15) Always use this equipment on a level surface.
16) Never operate the equipment if the equipment
3) Warm up before any exercise program by
doing 5-10 minutes of aerobic activity, followed
by stretching.
is not functioning properly.
17) Start exercise slowly and gradually increase the
amount of resistance.
4) Wear comfortable clothes that allow freedom of
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop
exercise at once and consult a physician
immediately.
movement and that are not tight or restricting.
5) Wear comfortable shoes made of good support
with non-slip soles.
6) Breathe naturally, never holding your breath
19) Use caution not to pinch fingers or hands in
during an exercise.
moving parts when using the equipment.
7) Avoid over training.You should be able to carry
20) Risk of electrical shock. This equipment is to be
used only indoors and in a dry location.
on a conversation while exercising.
KEEP THESE INSTRUCTIONS
2
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UNIT WARNING LABELS
WORKOUT PROGRESS CHARTS
Important: See below for placement of the following warning labels on your equipment.
Use the charts below and on the following pages to
WARNING LABEL 2
WARNING LABEL 1
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.
WARNING
WARNING
Measuring Sites
Waist
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 275 LBS.
Abdomen
Hips
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC.
WARNING LABEL 3
Thighs (L/R)
Calves (L/R)
Resting
Heart Rate
Date
Weight
Hips
Thighs
Calves
Waist
Abdomen
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT
IS TO BE USED ONLY INDOORS
AND IN A DRY LOCATION.
SPECIFICATIONS & PARTS
Specifications:
Approximate:
Length: 51”
NBC6100-40
Computer
Width: 24-3/4”
Height: 45-1/2”
Product Weight:
Approx. 95 lbs.
•
NBC6100-88
Book Holder
•
NBC6100-26
Backrest
•
NBC6100-41
Front Handlebar
•
Maximum User Weight:
275 lbs.
NBC6100-19
Seat Carriage
•
NBC6100-71
Pulse Sensors
•
WARNING
LABEL 1
NBC6100-25
Seat Cushion
Resting
Heart Rate
•
Date
Weight
Hips
Thighs
Calves
Waist
Abdomen
NBC6100-12
Right Front Cover
•
NBC6100-29
Rear Handlebar
•
•
NBC6100-39
Computer Tube
NBC6100-23
Carriage Tube
•
•
•
NBC6100-09
Support Tube
NBC6100-35
Left Pedal
WARNING
LABEL 2
•
Locking Arm
WARNING
LABEL 3
•
NBC6100-11
Left Rear Cover
•
•
NBC6100-13
NBC6100-02
•
Roller
Left Front Cover
Front Foot Tube
NBC6100-06
•
NBC6100-08
•
Rear Foot Tube
NBC6100-07
End Cap
26
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INTRODUCTION
CARE & STORAGE OF YOUR RECUMBENT BIKE
Caring For Your Bike
Storing Directions
Your bike is portable. If you need to change the
location of your bike, please follow the steps below.
CONGRATULATIONS ON PURCHASING
YOUR RECUMBENT BIKE
Your Recumbent Bike has been carefully
designed to require minimum maintenance.
However, we recommend the following to
keep your bike operating smoothly.
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.
• Unplug the bike.
• Stand at the rear of the bike and grasp the
rear handlebar.
• Unplug the bike.
• Use your bike indoors only.
• Lift up using your legs – not your back, tipping
the bike forward 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.
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.
• Wheel the bike to its new location and carefully
lower the bike back down to the floor.
• 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.
Be sure to read through this Owner’s Manual carefully.
It is the authoritative source of information about your Recumbent Bike.
Retain this manual for future reference.
• Store your bike in a dry area away from
children and high traffic areas.
• Regularly check the tightness of nuts
and bolts.
COMMENTS OR QUESTIONS
Dear Customer,
ORDERING MISSING OR
DEFECTIVE PARTS
Congratulations on your purchase of your
Recumbent Bike.
When ordering parts, please contact our
Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 8:00pm, EST.
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.
IMPORTANT: You must have your serial number and
this manual ready when calling for parts.
Please write or call our Customer Service Specialists
at the address or phone number listed below, or
contact us on our web site or email us with any
comments or questions you may have.
Serial #:_______________________________
Please also provide the following information:
1) Name, Mailing Address and Telephone Number
2) Date of Purchase
New Balance Fitness Equipment
5K 6100 Recumbent Bike
Customer Service Department
1400 Raff Road SW, Canton OH 44750-0001
3) Where Product was Purchased
(Name of Retail Store, City)
4) Model Number (NBC6100-2)
1-800-292-5009, Monday through Friday
8:30am to 8:00pm, Eastern Standard Time
5) Part Order Number and Description
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
25
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ASSEMBLY INSTRUCTIONS
4. Back Stretch
Stand with your legs shoulder width 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.
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.
Hold for 20 to 30 seconds. Straighten up and repeat.
front
of unit
rear
of unit
main frame
assembly
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.
seat
carriage
carriage tube
Hold for 20 to 30 seconds. Repeat for the opposite leg.
rear handlebar
with pulse sensors
computer
tube
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.
back rest
front handlebar
Hold for 20 to 30 seconds and release. Repeat for opposite side.
front foot tube with rollers
seat
cushion
computer
7. Inner Thigh Stretch
rear foot tube with end caps
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.
book holder
seat carriage
slider and
height adjustment
knob
Hold for 20 to 30 seconds and release.
water bottle
with holder
AC adapter
L & R foot pedals & straps
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.
Fastener Pack
multi hex tool
with phillips
screwdriver
Tools Required:
(included)
Multi Hex Tool with
Phillips Screwdriver
15mm
17mm
(8) M6 x 15mm phillips bolts
(8) M6 washers
13mm
6mm
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.
allen wrench
Allen Wrench
24
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WARM UP & COOL DOWN STRETCHES
M8 acorn nuts
STEP 1 – Front Foot Tube Assembly
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.
a) Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from the Front Foot Tube.
M8 washers
b) Position Front Foot Tube (with rollers) in front of
Main Fame and align bolt holes, see Figure 1.
M8 x 65mm
carriage bolts
c) Attach Front Foot Tube with (2) Carriage
Bolts, (2) Washers and (2) Acorn Nuts that
were removed in Step 1a. Tighten bolts with
Multi Hex Tool provided.
main
frame
1. Quadriceps Stretch
front foot
tube
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.)
roller
Figure 1 - Install Front Foot Tube
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
main
frame
2. Calf and Achilles Stretch
support
tube
STEP 2 – Rear Foot Tube Assembly
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed
forward, 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.
M8
acorn
nut
a) Remove (2) Carriage Bolts, (2) Washers and
(2) Acorn Nuts from Support Tube.
b) Position Rear Foot Tube (with End Caps)
behind Main Fame and align bolt holes,
see Figure 2.
M8
washer
c) Attach Rear Foot Tube with (2) Carriage
Bolts, (2) Washers and (2) Acorn Nuts that
were removed in Step 2a. Hand tighten.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
M8 acorn
nut
rear foot
tube
M8 washer
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.
M8 x 55mm
carriage bolts
end cap
Figure 2 - Install Rear Foot Tube
Hold for 20 to 30 seconds. Repeat for the opposite arm.
6
23
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HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
STEP 3 – Seat Carriage Assembly
a) Remove (1) Allen Bolt and (1) Washer from underside of Carriage Tube, see Figure 3.
b) Position Seat Carriage in front of Carriage Tube with the (1) bolt hole facing down.
TABLE 1
200
c) Raise Locking Arm, slide Carriage Tube into Seat Carriage and push Locking Arm
195
down to hold Carriage Tube in place.
190
161
133
d) Remove (3) Allen Bolts and (3) Washers from Main Frame.
190
180
170
185
157
129
e) Plug Pulse Wire from Main Frame into Long Extension Pulse Wire from Carriage Tube
and remove twist tie, see Figure 3.
180
153
129
f) Slide Carriage Tube over Main Frame, align bolt holes and fasten using (3) Allen Bolts
and (3) Washers removed in Step 3d, tighten bolts. Note: DO NOT Pinch Wires.
175
148
170
144
119
g) Attach Carriage Tube to Support Tube with (1) Allen Bolt and (1) Washer removed in
165
136
165
Step 3a and tighten.
h) Tighten the Rear Foot Tube bolts, installed in Step 2c, with Multi Hex Tool provided.
160
136
112
Heart
160
150
140
130
120
110
100
Rate
(Beats/
Min)
155
131
108
150
145
140
M8 x 15mm
allen
Maximum
Attainable
Heart Rate
140
115
seat
carriage
bolts
long extension
pulse wire
127
105
123
119
129
85%
Target
Zone
carriage
tube
M8 washers
101
98
70%
Target
Zone
pulse
wire
main
20 25 30 35 40 45 50 55 60 65 70 75 80
frame
locking arm
AGE (YRS)
support
tube
M8 washer
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
M8 x 15mm
allen bolt
Figure 3 - Install Seat Carriage
22
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seat
carriage
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
seat
cushion
STEP 4 – Seat Cushion and Backrest Installation
All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.
a) Position Seat Cushion over lower Seat Carriage
with narrow side pointing forward and align bolt
holes. Secure with (4) Phillips Bolts and (4) Washers
M6 washer
M6 x 15mm
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
from fastener pack and tighten, see Figure 4a.
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.
phillips bolts
b) Place Backrest upside down on a flat surface,
see Figure 4b.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
c) Position Seat Carriage Slider on Backrest, as shown in
Figure 4b, with Height Adjustment Knob facing away
from Backrest and Seat Carriage Bushing towards top
of Backrest. Attach using (4) Phillips Bolts and (4)
Washers from fastener pack. Tighten bolts.
M6 washer
M6
washers
TIPS TO KEEP YOU GOING
M6 x 15mm
phillips bolts
1) Adopt a specific plan and write it down.
d) Pull Height Adjustment Knob out and slide Backrest
onto Seat Carriage. Note: Slide the side opposite of
the Seat Carriage Bushing on first. Release Height
Adjustment Knob and continue to slide Backrest
down until it clicks into an adjustment hole.
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.
Figure 4a - Install Seat
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 26-28.
Turn knob to lock into place, see Figure 4c.
backrest
Remember, your bike also comes with pulse sensors
located on the Rear Handlebar.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
top of backrest
seat
carriage
bushing
height
adjustment
knob
seat carriage bushing
goes towards top of seat
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 bike provides 12 different workout
M6 x 15mm
phillips bolt
and
seat
cushion
programs to keep your workouts challenging.
a) Push the START button on your computer.
M6 x 15mm
phillips bolt
and
M6 washer
6) Enlist the support and company of your family
b) Gently grab both metal pulse sensors on
both handlebars. Wait 6 seconds.
height
adjustment
knob
and friends.
M6 washer
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.
seat carriage slider
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 23-24.
seat
carriage
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.
M6 x 15mm phillips bolt and M6 washer
Figure 4c - Install Backrest
Figure 4b - Install Seat Carriage Slider
seat carriage
notch
pulse
sensor
STEP 5 – Rear Handlebar Assembly
By using the chart on the following page, you can
see where your heart rate falls in the minimum and
maximum target zones.
rear
a) Remove (2) Allen Bolts, (2) Washers and (2) Nylon
handlebar
Nuts from Rear Handlebar with Pulse Sensors.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
b) Place Rear Handlebar into notch in Seat
Carriage with Handlebar pointing forward
and Pulse Sensors facing up, see Figure 5.
M8 nylon
nuts
M8 washers
c) Secure Rear Handlebar with (2) Allen Bolts,
(2) Washers and (2) Nylon Nuts removed in
Step 5a. Tighten Bolts with Allen Wrench
provided.
handlebar
pulse wires
M8 x 45mm
allen
bolts
Figure 5 - Install Rear Handlebar
8
21
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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 21 for more information on
how to determine and measure your heart rate.
STEP 6 – Computer Tube Assembly
computer
tube
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 bike 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.
a) Remove (4) Allen Bolts and (4) Washers from
Main Frame.
handlebar
b) Connect Main Frame wires to wires in
Computer Tube (remove twist ties) and
carefully tuck wires into Main Frame while
sliding Computer Tube onto Main Frame, see
Figure 6.
tube wires (4)
M8 x 15mm
allen bolts
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.
M8 x 15mm
allen bolt
M8
washer
Be careful not to pinch the wires. Gently pull
the wires up from the top of the Computer
Tube to prevent any slack in the wires at the
base of the Computer Tube.
M8 washers
WHEN TO EXERCISE
main
frame
M8 x 15mm
allen bolt
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.
c) Re-install the (4) Allen Bolts and (4) Washers
that were removed in Step 6a and tighten
with Multi Hex Tool.
main frame
wires (4)
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.
Figure 6 - Install Computer Tube
CARDIORESPIRATORY ENDURANCE – at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your 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.
STEP 7 – Foot Pedal Assembly
left
left
strap
crank
The Foot Pedals, Pedal Shafts and Pedal Straps are
marked “R” for Right or “L” for Left.
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 23 and 24
for a list of total body stretches.
a) Insert Pedal Shaft of Left Foot Pedal into threaded
left foot
pedal
hole in Left Crank, see Figure 7.
b) Turn Pedal Shaft by hand counter-clockwise until
snug. Note: DO NOT turn the Pedal Shaft
clockwise, doing so will strip the threads. Tighten
shaft with Multi Hex Tool provided.
“L” & “R”
COOL DOWN – a minimum of 5 -10 minutes of
slow walking or lower intensity cycling, combined
with stretching.
markings are
located on the
ends of the
MEASURING YOUR HEART RATE
(see chart on page 22)
left side shown
looking from the
back of the unit.
pedal shaft.
c) Insert Pedal Shaft of Right Foot Pedal into threaded
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.
hole in Right Crank.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
d) Turn Pedal Shaft by hand clockwise until snug.
Figure 7 - Install Foot Pedals
Tighten with Multi Hex Tool provided.
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
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EXERCISE GUIDELINES
STEP 8 – Front Handlebar
Installation
M8 washers
M8 nylon nuts
IMPORTANT
Please review this section before you begin exercising.
a) Remove (2) Allen Bolts, (2) Washers and
M8 x 60mm
allen bolts
(2) Nylon Nuts from Front Handlebar.
b) Align bolt holes in Front Handlebar with
holes in Computer Tube, see Figure 8.
KNOWING THE BASICS
IMPORTANT:
front handlebar
computer tube
c) Re-install (2) Allen Bolts, (2) Washers and
(2) Nylon Nuts that were removed in step
8a and tighten.
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.
Figure 8 - Install Front Handlebar
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your bike 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.
9a
You should also consult your physician if you
have the following:
battery
door
four "C" batteries
MUSCULAR ENDURANCE – the ability of a muscle,
or a group of muscles, to sustain repeated
contractions 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
Back
View
4
1
3
2
back of
computer
STEP 9 – Computer Installation
• 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
a) Remove battery door from back of
Computer, insert (4) “C” batteries
and replace the battery door.
• Frequent dizzy spells
phillips bolts
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
9b
Note: DO NOT use rechargeable
batteries, doing so will cause a
short and destroy the computer.
BODY COMPOSITION – often considered a
component 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 26 and 27.
book holder
computer
phillips
bolts
computer
• Severe muscular, ligament or
tendon problems
tube
b) Remove (4) Phillips Bolts from back
• Other known or suspected disease
of Computer.
• 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.
Front
View
c) Connect Computer Wires and Computer Tube Wires
together and carefully tuck wires into Computer
Tube, see Figure 9c.
computer
wire
computer
tube wire
d) Mount Computer to Computer Tube using the
(4) Phillips Bolts removed in Step 9b and tighten.
A COMPLETE EXERCISE PROGRAM
• Pregnant
9c
e) Book Holder can be attached to the front of the
computer
tube
• 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.
Computer at any time.
• Taking medications that affect heart rate
Figure 9 - Install Computer
Your exercise program should include something
from each of the four basic fitness components
(continued on next page)
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remove and
re-insert
COMPUTER TIPS AND TROUBLE SHOOTING
phillips screw
STEP 10 – Water Bottle Holder
Installation
If you have any problems with your Computer: First
check this manual to be sure you have followed the
assembly instructions correctly.
2 (2) wire connectors connect
Pulse Sensors
water bottle
holder
a) Remove (2) Phillips Screws from Computer
Tube
Computer Installation: Follow Step 9 on page 10 of the Owner's Manual
b) Align holes and attach Water Bottle Holder
to Computer Tube with phillips screws
removed in Step A
computer
back
remove and
Computer Tube Assembly: Follow Step 6 on page 9 of this Manual
(Make sure all wire connectors are firmly attached and "click" into place).
re-insert
computer
tube
phillips screw
c) Place water bottle in holder
If the Computer is powered by batteries and:
The Computer does not illuminate at all
• Reconnect the (10) wire connector at the base of the Computer and
the (5) wire connector inside the Computer Tube.
computer
tube
looking from the
left side of the unit
• Reinstall the batteries using instructions on page 10, step 9.
Figure 10 - Install Water Bottle Holder
Upon start-up the Computer's LCD display illuminates faintly
• Install new batteries. Although the batteries are new when they are
shipped from the factory, over time they will slowly discharge.
(10) wire connector leads to
the motor/magnetic sensor/
AC adapter jack
The Computer displays “E 1"
• Make sure the (5) wire connector inside the Computer Tube
is securely fastened.
receptacle
AC adapter
If the Computer is powered by the AC Adapter and:
The Computer does not illuminate at all
• Reconnect the (10) wire connector at the base of the Computer
and the (5) wire connector inside the Computer Tube.
STEP 11 – AC Adapter
computer
tube
main
frame
a) Plug AC Adapter into receptacle
located in the Main Frame near
the Front Foot Tube, see Figure 10.
The Computer displays “E 1"
• Make sure the (5) wire connector inside the Computer Tube is
securely fastened.
(5) wire
connector
to motor
(2) wire
connector to
magnetic
sensor
b) Insert AC Adapter plug into outlet
front foot
tube
NOTE: If the AC Adapter receptacle is plugged into the Computer, but
the adapter is not plugged into an AC wall outlet (or has been removed)
from the AC wall outlet, the Computer will not display. To reset the
Computer, the AC Adapter must be plugged into the AC wall outlet.
in wall.
Figure 11 - AC Adapter
If the Computer is powered by Batteries or
AC Adapter and:
The Computer is illuminated but does not display Speed or Distance
• Reconnect the (10) wire connector at the base of the Computer and
the the (2) wire connector inside the Computer Tube.
(4) wire
connector to
pulse
The Computer is illuminated but does not display a pulse reading
• You must press the START button on the Computer, and have both
hands placed firmly on the Pulse Sensors on the Rear Handlebar for
the Computer to detect and display your pulse.
GETTING STARTED
sensors
Once your 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.
NOTE: Depending on what program you have set the Computer to, after
pressing the START button, it will take the Computer approximately 6 -11
seconds before it will display your pulse reading. If you take one hand off
of the Pulse Sensor, the Computer will stop displaying your pulse.
main
frame
(3) wire connector
to AC Adapter
receptacle
Correct Workout Position
NOTE: Keeping your Pulse Sensors clean will provide better conductivity
between your hands, and the Pulse Sensor.
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.
To insure a more accurate pulse reading, both hands must grab the Pulse
Sensors on the Rear Handlebar continuously for approximately 6 seconds.
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(CH)
NB 6100 PARTS LIST
LCD Workout Graphics
ITEM
PARTS NAME
QTY.
ITEM
PARTS NAME
QTY.
PROGRAM 1
PROGRAM 5
PROGRAM 9
MANUAL
FAT BLASTER INCLINE
PEAKS AND VALLEYS
NBC6100-2
Retail Unit
1
2
1
16
4
2
1
1
1
1
1
1
8
14
1
2
1
1
1
8
1
1
8
8
2
4
2
1
1
NBC6100-37
NBC6100-39
NBC6100-40
NBC6100-41
NBC6100-42
NBC6100-43
NBC6100-45
NBC6100-71
NBC6100-75
NBC6100-76
NBC6100-78
NBC6100-80
NBC6100-81
NBC6100-85
NBC6100-86
NBC6100-88
NBC6100-89
NBC6100-90
NBC6100-91
NBC6100-92
NBC6100-FP
Extension Wire (37)
Computer Tube (39)
Computer (40)
1
1
1
1
2
4
10
2
1
1
2
1
1
4
1
1
2
1
1
1
1
1
1
1
NBC6100-01
NBC6100-02
NBC6100-04
NBC6100-05
NBC6100-07
NBC6100-08
NBC6100-09
NBC6100-10
NBC6100-11
NBC6100-12
NBC6100-13
NBC6100-14
NBC6100-15
NBC6100-18
NBC6100-20
NBC6100-21
NBC6100-22
NBC6100-23
NBC6100-24
NBC6100-25
NBC6100-26
NBC6100-27
NBC6100-28
NBC6100-30
NBC6100-31
NBC6100-33
NBC6100-34
NBC6100-35
M8 x 65mm Carriage Bolt (01)
Front Foot Tube (02)
M8 Washer (04)
M8 Acorn Nut (05)
End Cap (07)
Front Handlebar (41)
M8 x 60mm Allen Bolt (42)
M5 x 10mm Phillips Bolt (43)
M5 x 50mm Phillips Screw (45)
Pulse Sensor W/Wire (71)
Seat Carriage Slider (75)
Short Extension Pulse Wire (76)
Handlebar Pulse Wire (78)
Pulse Wire (80)
PROGRAM 2
PROGRAM 6
SUPER SLOW INCLINE
PROGRAM 10
Rear Foot Tube (08)
Support Tube (09)
ROLLING HILLS
OVER THE HILL
Right Rear Cover (10)
Left Rear Cover (11)
Right Front Cover (12)
Left Front Cover (13)
M4 x 12mm Phillips Screw (14)
M4 x 16mm Phillips Screw (15)
Seat Carriage Plug (18)
Seat Carriage Bushing (20)
Locking Arm Grip (21)
Plug (22)
Carriage Tube (23)
M8 x 15mm Allen Bolt (24)
Seat Cushion (25)
Backrest (26)
M6 x 15mm Phillips Bolt (27)
M6 Washer (28)
PROGRAM 3
PROGRAM 7
PROGRAM 11
60% OF TARGET HEART RATE
Long Extension Pulse Wire (81)
M3 x 15mm Phillips Screw (85)
AC Adapter (86)
SHAPE UP VALLEY
RANDOM ENERGY
Book Holder (88)
M8 x 55mm Carriage Bolt (89)
Right Pedal Strap (90)
Left Pedal Strap (91)
Bottle Rack (92)
Fastener Pack
PROGRAM 4
PROGRAM 8
PROGRAM 12
85% OF TARGET HEART RATE
CARDIO PLATEAU
CARDIO PLATEAU 2
NBC6100-OM Owners Manual
NBC6100-MC Master Carton
NBC6100-K1
Seat Carriage Kit -
(17, 18,19, 20, 21, 22, 23, 81)
Rear Handlebar Kit -
M8 x 45mm Allen Bolt (30)
M8 Nylon Nut (31)
Front Handlebar Plug (33)
Right Pedal (34)
NBC6100-K2
1
(04, 29, 30, 31, 32, 71, 78, 85)
Left Pedal (35)
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 the START button to set the desired level of
contrast. There are 16 levels of contrast.
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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 Computer 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
equipment 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 button
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 to set TIME.
If you want the TIME to count up from zero, press
ENTER to move to the next step.
STEP 1 – Press the 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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USING YOUR RECUMBENT BIKE
OPERATING THE COMPUTER
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED
ONLY INDOORS AND IN A DRY LOCATION.
WARNING
The batteries must be installed as instructed
on page 10. 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.
Your recumbent bike 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 bike is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your bike on a clean, solid and level surface.
WARNING
Do not plug AC Adapter into wall until
Computer is completely assembled.
DUAL SIDED PEDAL
Top Side of Pedal
Bottom Side of Pedal
The bike has a dual sided 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.
Introduction
Your bike is equipped with a programmable
Computer to help you track your progress and
motivate you to reach your fitness goals.
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.
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.
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 Computer 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.
USING THE PULSE FUNCTION ON THE REAR HANDLEBAR
The pulse window on your Computer works in conjunction with the pulse sensors found
on the rear handlebar. When you are ready to read your pulse:
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.
1) Place both hands firmly on the pulse sensors.
PULSE (approximate): Your Computer displays your
pulse rate in beats per minute during your workout.
For the most accurate reading, it is important
to use both hands.
pulse
sensors
2) Look at your pulse window. The small heart
Pulse sensors, located on the rear handlebar
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.
will begin to blink.
3) Your estimated heart rate will appear in the
window approximately 6 seconds after you
grasp the pulse sensors.
rear
handlebar
4) Refer to the Target Heart Rate Zone Chart
found on page 22 of this manual. For additional
information about the importance of working
within certain heart rate ranges, see pages
20 and 21 – Measuring Your Heart Rate.
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.
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.
CALORIES (approximate): Your Computer will
estimate the cumulative calories burned at any
given time during your workout. Calorie expenditure
(continued on next page)
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