6.0u
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND SAFETY, PLEASE READ THIS
OWNER’S MANUAL BEFORE USING YOUR
NEW BALANCE 6.0u UPRIGHT BIKE
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IMPORTANT SAFETY INSTRUCTIONS
Read all instructions before using this machine
CAUTION:
Exercise of a strenuous nature, as is customarily done on this equipment,
should not be undertaken without first consulting a physician.
No specific health claims are made or implied as they
relate to the equipment.
1) Before starting this or any other exercise
9) This machine should not be used by or near
program, consult your physician, who can assist
you in determining the target heart rate zone
appropriate for your age and physical condition.
Certain exercise programs or types of equipment
may not be appropriate for all people. This is
especially important for people over the age of
35, pregnant women, or those with pre-existing
health problems or balance impairments.
children.
10) Handicapped or disabled people must have
medical approval before using this machine
and should be under close supervision when
using any exercise equipment.
11) If you are taking medication which may
affect your heart rate, a physician's advise
is absolutely essential.
2) Monitor your heart rate while you exercise and
keep your estimated pulse rate within your target
heart rate zone. Follow the instructions on pages
15 and 16 in this manual regarding heart rate
monitoring and how to determine your appropri-
ate target heart rate zone. When used properly,
the heart rate pulse sensors and display monitor
provide a reasonably accurate estimate of your
actual heart rate. This estimate is not exact and
persons with medical conditions and/or a
12) Use this machine only for its intended use as
described in this manual. Do not use attach-
ments not recommended by the manufacturer.
13) Only one person at a time should use this
machine.
14) Do not put hands, feet, or any foreign objects on
or near this machine when in use by others.
15) Always use this machine on a level surface.
specific need for accurate heart rate monitoring
should not rely on the estimations provided.
16) Never operate the machine if the machine is not
functioning properly.
3) Warm up before any exercise program by
doing 8 minutes of aerobic activity, followed
by stretching.
17) Start exercise slowly and gradually increase the
amount of resistance.
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop
exercise at once and consult a physician
immediately.
4) Wear comfortable clothes that allow freedom of
movement and that are not tight or restricting.
5) Wear comfortable shoes made of good support
with non-slip soles. Follow the instructions on page
9 for exercising in your bare or sock covered feet.
19) Use caution not to pinch fingers or hands in
moving parts when using the unit.
6) Breathe naturally, never holding your breath
20) Risk of electrical shock. This unit is to be used
during an exercise.
only indoors and in a dry location.
7) Avoid over training.You should be able to carry
on a conversation while exercising.
8) After an exercise session, cool down with slow
walking and stretching.
KEEP THESE INSTRUCTIONS
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
DO NOT PLUG THE AC ADAPTER INTO
WALL UNTIL ELECTRONICS MONITOR
IS COMPLETELY ASSEMBLED.
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE
OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 300 LBS.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.
WARNING LABEL 3
WARNING LABEL 4
WARNING
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT
IS TO BE USED ONLY INDOORS
AND IN A DRY LOCATION.
MAKE SURE THE ADJUSTMENT PIN IS
LOCKED AND TIGHTENED IN PLACE
BEFORE BEGINNING EXERCISES.
Computer
•
Book
Holder
•
SPECIFICATIONS & PARTS
Handlebar
Pulse
Sensors
•
New Balance 6.0u
Specifications:
Approximate:
Length: 45-3/4”
Width: 22”
•
WARNING
LABEL 2
Handlebar
Tube
•
Water Bottle
and Holder
•
Seat
•
Height: 59”
Seat Adjustment
Knob
•
Handlebar Tube
Foot
Pedal
•
Product Weight: Approx. 106 lbs.
Maximum User Weight: 300 lbs.
Cover
•
Seat Post
Slider
•
Seat
Post
•
WARNING
LABEL 1
WARNING
LABEL 4
WARNING
LABEL 3
Height Adjustment
Knob
•
AC Adapter Receptacle
(located on left side)
•
Seat Post
Cover
•
Rollers
•
AC
Adapter
•
Front Foot
Tube
Rear Foot
Tube
Caps
•
•
3
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INTRODUCTION
CONGRATULATIONS ON PURCHASING YOUR
NEW BALANCE 6.0u UPRIGHT BIKE
With this product in your home, you have everything you need to start
your own workout program to tone and firm the major muscle groups of
your lower body. This is vital for all of us, regardless of age, sex, or fitness
level, and regardless of whether your primary goal is toning, health
maintenance, or more energy for daily activities.
Proper exercise, including a low fat diet, strength training and aerobic
exercise, tones and conditions the muscles we use every day to stand,
walk, lift and turn. It can actually transform our body composition by
reducing body fat and increasing the proportion of lean muscle in
our bodies. Using the 6.0u Upright Bike will help in reducing body fat
and increasing cardiovascular endurance.
Be sure to read through this Owner’s Manual carefully.
It is the authoritative source of information about your New Balance 6.0u
Upright Bike.
Retain this manual for future reference.
COMMENTS OR QUESTIONS
Dear Customer,
ORDERING MISSING OR
DEFECTIVE PARTS
When ordering parts, always provide the following
information:
Congratulations on your purchase of the
New Balance 6.0u Upright Bike.
1) Name, Mailing Address and Telephone Number
2) Date of Purchase
We’re sure that you will be completely satisfied
with the product and we invite your comments so
that we can hear about your success.
3) Where Product was Purchased
(Name of Retail Store, City)
Please write or call our Customer Service Specialists
at the address or phone number listed below, or
contact us by email or on our web site, with any
comments or questions you may have.
4) Model Number (NBP01060-2)
5) Part Order Number and Description
New Balance 6.0u
Customer Service Department
1400 Raff Road SW, Canton OH 44750-0001
1-800-292-5009, Monday through Friday
9:00am to 5:00pm, Eastern Standard Time
Email: [email protected]
www.newbalancefitness.com
All details depicted in this Owner’s Manual, and of the
product itself, are subject to change without notice.
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
post cover
main frame
assembly
rear
of unit
front
of unit
handlebar
tube
cover
handlebar
seat
handlebar
tube
computer
seat
seat
post
tube
post slider
front foot tube with rollers
rear foot tube with caps
book holder
seat adjustment
knob
water bottle
with holder
AC adapter
L & R foot pedals & straps
M8 x 60mm allen bolts
M8 washers and M8 nylon nuts
Tools Required:
(included)
Multi Hex Tool with
Phillips Screwdriver
Fastener
Pack
Allen Wrench
multi hex tool
15mm
with phillips
screwdriver
13mm
17mm
allen wrench
6mm
5
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STEP 1 – Foot Tube Assembly
Remove the two Carriage Bolts, Washers and
Nylon Nuts from both the Front Foot Tube with
Rollers and the Rear Foot Tube with Caps.
rear of unit
Align the Rear Foot Tube with the rear of the
Main Frame Assembly. Make sure the square
holes in the Rear Foot Tube are on the outside.
Insert Bolt through the Rear Foot Tube and
Main Frame Assembly. Secure with Washers
and Nuts you just removed. Tighten with the
Wrench provided.
1
replace washer
and nut from top side
rear foot tube
assembly shown
(no roller on
rear foot tube)
replace bolt from
bottom side up
into square holes on rear foot tube
Repeat on the front of the unit using the
Front Foot Tube with Rollers.
main frame
assembly
rear
of unit
front
of unit
STEP 2 – Seat Assembly
2a
seat post
slider
a) Lay the Seat upside down. Remove the four Nuts and Washers
on the underside of the Seat. Place the Seat Post Slider over the
Bolts on the back of the Seat. Replace the Washers and Nuts.
Tighten with the Wrench provided.
b) Slide the Seat Post into the rear of the Main Frame by loosening
the Height Adjustment Knob (aligning the holes with the adjust-
ment Knob). Once in position, turn the Height Adjustment Knob
to tighten it.
c) Slide the Seat Post Slider into the Seat Post making sure the Seat
nuts and
washers
nuts and
washers
is facing forward.
d) Insert the Seat Adjustment Knob into the hole on the Seat Post
and tighten into place. Make sure the Seat Post Slider is pushed
into the Seat Post far enough for the Seat Adjustment Knob to
“catch” into the slot on the Seat Post Slider.
2d
2c
2b
seat adjustment
knob
seat
seat
slot
seat post
slider
seat post
slider
seat post
seat post
seat post
height
adjustment
knob
height
adjustment
knob
height
adjustment
knob
6
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STEP 3 – Handlebar Tube Assembly
front
a) Remove the two Allen Bolts, Washers and Phillips Screw from the
front of the Handlebar Tube.
b) Slip the Handlebar Tube Cover onto the Handlebar Tube as shown.
handlebar
tube
c) Remove the wire tie from the wires inside the neck of Main Frame
Assembly where the Handlebar Tube will go. Attach the three
wires from the Main Frame Assembly to the three wires coming
out the bottom of the Handlebar Tube. Handlebar Tube should
angle down towards the front of the unit.
d) Insert the Handlebar Tube into the neck of the Main Frame
Assembly tucking the wires down into the Main Frame
Assembly. Be careful not to pinch the wires. Gently pull the
wires up from the top of the Handlebar Tube to prevent any
slack in the wires at the base of the Handlebar Tube.
3d
3c
remove
3b
handlebar
tube cover
phillips screw
3a
remove
allen bolts
& washers
e) Secure the Handlebar Tube in place with the three
Carriage Bolts, Washers and Nylon Nuts from the
fastener pack. Tighten with the Wrench provided.
Reinsert the Bolts and Washers you removed in (a).
insert bolts
Tighten with the Allen Wrench provided.
& washers
removed in 3a
f) Let the Handlebar Tube Cover
slip into place. Push it down
gently until it clicks.
M8 x 60mm carriage bolts,
M8 washers and M8 nylon nuts
3e
carriage bolts,
washers & nuts
from fastener
pack
main frame
assembly
Secure with the Phillips
Screw you removed in (a)
and tighten.
3e
STEP 4 – Foot Pedal Assembly
STEP 5 – Handlebar Assembly
a) Remove the two
Allen Bolts, Washers
and Nuts from
The Foot Pedals and the Foot Pedal
Cranks are marked “L” and “R”.
Using the Wrench provided, attach
the Left Foot Pedal to the Left Crank
rotating the Wrench counter-clockwise.
Do not try to turn clockwise. You will strip
the threads.
Handlebars. Also,
remove the Allen
Bolt on the
underside of
5b
feed wires
through here
the Handlebar.
b) Feed the wires up
replace
bolt
Attach the Right Foot Pedal to the Right
Crank rotating the Wrench clockwise.
replace
through the base
bolts, washers
and nuts
of the Handlebar
so they come out
the top.
5c
handlebar
tube
c) Place Handlebars into “U”
left
crank
on the top of the Handlebar
Tube. Remove the Nut Caps.
Replace and tighten the
three Allen Bolts, Washers
and Nylon Nuts you just
removed with the Wrench
provided. Replace the
the Nut Caps.
left
foot
pedal
“L” & “R”
markings
are shown
on the ends
of the
left side shown
looking from the
back of the unit
pedal shafts
7
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book
holder
computer
STEP 6 – Computer Assembly
6b
connectors
a) Remove the four Phillips Bolts from the
back of the Computer.
b) Snap together Connectors for Computer,
tucking the Wires inside the Handlebar
Tube. Be careful not to pinch the wires.
handlebar
tube
Front View
The Book Holder can be attached to
the Computer at any time.
6d
c) Attach the Computer using the four
Phillips Bolts you removed in step (a).
Tighten with the Screwdriver provided.
battery
door
four "C" batteries
d) Remove Battery Door on the back of
4
1
3
2
the Computer.
Insert four “C” Batteries (included) in
numbered order and replace Battery
Door.
6c
back of
computer
handlebar
tube
Back View
8
handlebar
tube
remove and
re-insert screw
front of unit
STEP 7 –
Water Bottle
Holder Assembly
STEP 8 –
AC Adapter
water bottle
holder
Insert AC Adapter
into front of Unit,
then plug into wall.
Remove Phillips Screws
from Handlebar Tube.
Line up Water Bottle
Holder and attach
to the Handlebar
Tube by re-inserting
Phillips Screws and
tightening them
with the
remove and
re-insert screw
7
Assembly is now complete.
Screwdriver
provided.
IMPORTANT:
Please read pages 9-10 before beginning
your workout for important instructions
on how to use your New Balance
6.0u Upright Bike.
8
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GETTING STARTED
Once your New Balance 6.0u Upright Bike is assembled, make sure that your workout space has a solid,
level surface with plenty of space around it. We recommend placing a mat under your unit to protect
your flooring.
Correct Workout Position
When exercising, you can either keep your back upright or lean forward by resting your forearms on the
front handlebars. When pedaling do not lock out your knees, at the bottom of the pedaling motion there
should be a slight bend in the knee. Keep your head in a neutral position to minimize neck and upper
back strain. Always try to pedal the bike with a smooth and rhythmic motion.
USING YOUR NEW BALANCE 6.0u UPRIGHT BIKE
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED
ONLY INDOORS AND IN A DRY LOCATION.
The New Balance 6.0u, provides a completely smooth and natural feeling that minimizes the impact on
your hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable
steel frame and front transport wheels make the unit mobile and easy to use.
IMPORTANT:
• This unit is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your machine on a clean, solid and level surface.
DUAL SIDED PEDAL
Top Side of Pedal
Bottom Side of Pedal
The New Balance 6.0u has a dual
side pedal. The top side of the pedal
is to be used with shoes and the
bottom smooth side of the pedal is
meant to be used with a bare or
sock covered foot.
To use the bottom side of the pedal
gently nest the balls of your feet into
the pedal contour.You may have to try
sliding your foot forward and backward
before you feel it nest into the pedal.
Once your foot is comfortably aligned
with the pedal contour, tighten the
strap so it is firmly around the foot.
9
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USING THE PULSE FUNCTION ON THE FRONT HANDLEBARS
The Pulse window on your computer works in conjunction with the
pulse sensors found on the front handlebars. When you are ready to
read your pulse:
1) Place both hands firmly on the pulse sensors.
For the most accurate reading, it is important
to use both hands.
2) Look at your pulse window. The small heart will
begin to blink.
3) Your estimated heart rate will appear in the
window approximately 6 seconds after you
grasp the pulse sensors.
4) Refer to the Target Heart Rate Zone Chart
found on page 17 of this manual. For additional
information about the importance of working
within certain heart rate ranges, see page 15
and 16 – Measuring Your Heart Rate.
Pulse Sensors
5) This estimate is not exact and persons with
medical conditions and/or a specific need for
accurate heart rate monitoring should not rely
on the estimations provided.
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.
however, your computer is not individually
programmable for all necessary variables to
accurately monitor actual calories burned.
This computer provides different programs
designed to tailor to your fitness goals. Simply
choose the program you like, set the time limit and
begin exercising.Your monitor will then show your
approximate pulse, approximate calories burned,
elapsed time, speed and distance traveled.
The computer will count up in 0.1 increments. After
the display value reaches 999, it will reset to “0” and
begin counting from 0.1 again.
AGE: Your computer is age-programmable from
10 to 99 years when you choose Program 11 or
Program 12.
Functions and Features
QUICK START BUTTON: Allows you to start the
computer without selecting a program. TIME
automatically begins to count up from zero.
Use the ▲ UP and ▼ DOWN buttons to adjust
the resistance.
Note: This unit is not recommended for children.
The age function is only adaptable to Program 11
or Program 12.
If you do not set an age, this function will always
default to age 25.
TIME: Shows your elapsed workout time in minutes
and seconds.Your computer will automatically
count up from 0:00 to 99:59 in one second
intervals.You may also program your computer to
count down from a set value by using the ▲ UP
and ▼ DOWN buttons. If you continue exercising
once the time has reached 0:00, the computer
will begin beeping, and reset itself to the original
time set, letting you know your workout is done.
PULSE (approximate): Your computer displays your
pulse rate in beats per minute during your workout.
Pulse sensors, located on the handlebars enable
the user to read his/her pulse rate. By grasping the
sensors and holding firmly, the display will read your
pulse rate in the display window.Your pulse will
continue to read as long as your hands stay on
the pulse sensors.
SPEED: Displays your workout speed in miles
per hour.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your actual
heart rate. This estimate is not exact and
persons with medical conditions and/or a
specific need for accurate heart rate monitoring
should not rely on the estimations provided.
DISTANCE: Displays the accumulative distance
traveled during each workout up to a maximum of
99.9 miles. The distance will be displayed in tenths
of a mile.
CALORIES (approximate): Your computer will
estimate the cumulative calories burned at any
given time during your workout. Calorie expenditure
on your computer is based on realistic expectations;
(continued on next page)
11
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Buttons and Definitions
Programs 11 and 12:
ENTER: This button allows users to set the Program
and Time on Programs 1-10 and Time and Age on
Programs 11-12.
These unique programs allow the monitor to adjust
the workout resistance according to your heart rate
automatically. Grasp the pulse sensors and hold
with a firm grip. If the current Heart Rate is greater
than the Target Heart Rate, the computer will
decrease the workout resistance automatically. If
your current Heart Rate is less than your Target
Heart Rate it will increase your resistance. By the
resistance changing, the machine will be
able to keep your heart rate at its target beats
per minute.
START: This button allows the user to STOP or START
exercising. (By holding this button for two seconds
the user can reset all values to “0”). The computer
will turn off automatically after approx. 4.5 minutes
of non use. All values will then be reset to “0”.
▲ UP BUTTON: This button allows the user to
increase the values of the Tension Level, Time,
Age and Program.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your actual
heart rate. This estimate is not exact and
persons with medical conditions and/or a
specific need for accurate heart rate
monitoring should not rely on the
▼ DOWN BUTTON: This button allows the user to
decrease the values of the Tension Level, Time,
Age and Program.
LCD Workout Graphics
estimations provided.
This system offers 12 programs that you can
preset the workout time and will divide the time
by 10 intervals. If you do not preset the workout
time the system will count up the workout time
in one-second increments.
Important: You must keep your hands on the
pulse sensors throughout the entire workout
when using Programs 11 and 12.
Important: Be sure to set your actual age when
using these programs.
Programs 1-10:
See LCD Workout Graphics on next page.
Program 11: is designed to allow you to work
out at 60% of maximum heart rate
(Target Heart Rate)
STEP 1 – Begin by pressing the START button
for over two seconds. This will clear any other
chosen function.
Program 12: is designed to allow you to work
out at 85% of maximum heart rate
(Target Heart Rate)
STEP 2 – Next press the ▲ UP or ▼ DOWN buttons
to scroll to the desired exercise program.
Operating Instructions for
Programs 11 and 12
STEP 3 – To set TIME, press the ENTER button and
use the ▲ UP and ▼ DOWN buttons. If you want
the TIME to count up from zero, press ENTER to move
to the next step.
STEP 1 – Press START button for two seconds to clear
out previous program.
STEP 4 – Press the START button to begin exercising.
(If you want to exit the Program, press the START
button for two seconds and the display will reset.)
STEP 2 – Press the ▲ UP or ▼ DOWN button to
choose the desired Heart Rate Program
(Program 11 or 12).
Once you begin exercising, your present workout
interval will be flashing.You can also increase or
decrease your workout resistance by pressing the
▲ UP or the ▼ DOWN button. To PAUSE your
exercising program, press the START button, then
to resume, press the START button again.
STEP 3 – Press ENTER for TIME mode. Press the ▲ UP
or ▼ DOWN button for the desired TIME setting.
STEP 4 – Press ENTER for AGE mode. Press the ▲ UP
or ▼ DOWN button for the desired AGE setting.
STEP 5 – Press the START button.You are now ready
to begin exercising.
12
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LCD Workout Graphics
PROGRAM 5
PROGRAM 9
PROGRAM 1
FAT BLASTER INCLINE
PEAKS AND VALLEYS
MANUAL
PROGRAM 10
PROGRAM 6
PROGRAM 2
OVER THE HILL
SUPER SLOW INCLINE
ROLLING HILLS
PROGRAM 7
PROGRAM 11
PROGRAM 3
RANDOM ENERGY
60% OF TARGET HEART RATE
SHAPE UP VALLEY
PROGRAM 4
PROGRAM 12
PROGRAM 8
CARDIO PLATEAU
85% OF TARGET HEART RATE
CARDIO PLATEAU 2
LCD Contrast Calibration
The contrast of the screen can be adjusted by the following steps:
• During the STOP mode, press and hold the ENTER and ▲ UP
buttons together for over two seconds.You will hear a faint
beep. This will open the LCD contrast calibration mode.
• Then press the ▲ UP or ▼ DOWN button to adjust the contrast
of the screen. Press START button to set the desired level of
contrast. There are 16 levels of contrast.
13
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EXERCISE GUIDELINES
IMPORTANT
Please review this section before you begin exercising.
KNOWING THE BASICS
IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend a
graded exercise test.
Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your New Balance 6.0u will improve this.
MUSCULAR STRENGTH – the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.
You should also consult your physician if you
have the following:
MUSCULAR ENDURANCE – the ability of a muscle,
or a group of muscles, to sustain repeated contrac-
tions or to continue applying force against a fixed
object. Push ups are often used to test endurance
of arm and shoulder muscles.
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
FLEXIBILITY – the ability to move joints and use
muscles through their full range of motion. The sit-
and-reach test is a good measure of flexibility of
the lower back and backs of the upper legs.
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
BODY COMPOSITION – often considered a compo-
nent of fitness. It refers to the makeup of the body
in terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types
of exercises will help you decrease body fat and
increase or maintain muscle mass. To help track
your progress we have provided Workout Progress
Charts on pages 21 and 22.
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
A COMPLETE EXERCISE PROGRAM
• Balance Impairment
How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the ability to meet
work and recreational needs.
• Taking medications that affect heart rate
Your exercise program should include something
from each of the four basic fitness components
14
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described previously. Each workout should begin
with a warm up and end with a cool down. As a
general rule, space your workouts throughout the
week and avoid consecutive days of hard
exercise.
a certain degree on your age, and is determined
by measuring your heart rate in beats per minute.
Refer to the “Measuring Your Heart Rate” section
below and on page 16 for more information on
how to determine and measure your heart rate.
Here are the amounts of activity necessary for the
average healthy person to maintain a minimum
level of overall fitness. Included are some of the
popular exercises for each category.
You can do different types of aerobic activities, say
walking one day, and use your New Balance 6.0u
the next. Make sure you choose an activity that
can be done regularly, and is enjoyable for you.
The important thing to remember is not to skip too
many days between workouts or fitness benefits will
be lost. If you must lose a few days, gradually work
back into your routine.
WARM UP – 5-10 minutes of exercise such as
walking, slow jogging, knee lifts, arm circles or
trunk rotations. Low intensity movements that
simulate movements to be used in the activity
can also be included in the warm up.
WHEN TO EXERCISE
MUSCULAR STRENGTH – a minimum of two, 20
minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the
most effective way to increase strength.
The hour just before the evening meal is a popular
time for exercise. The late afternoon workout
provides a welcome change of pace at the
end of the work day and helps dissolve the day's
worries and tensions.
MUSCULAR ENDURANCE – at least three, 30 minute
sessions each week that include exercises such as
calisthenics, push ups, sit ups, pull ups, and weight
training for all the major muscle groups.
Another popular time to work out is early
morning, before the work day begins. Advocates
of the early start say it makes them more alert
and energetic on the job.
CARDIORESPIRATORY ENDURANCE – at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your New
Balance 6.0u Upright Bike is a good way to obtain
this aerobic activity. Other popular aerobic condi-
tioning activities include brisk walking,
jogging, swimming, cycling, rope jumping, rowing,
cross-country skiing, and some continuous action
games like racquetball and handball.
Among the factors you should consider in
developing your workout schedule are personal
preference, job and family responsibilities,
availability of exercise facilities and weather. It's
important to schedule your workouts for a time
when there is little chance that you will have to
cancel or interrupt them because of other
demands on your time.
You should not exercise strenuously during
extremely hot, humid weather or within two
hours after eating. Heat and/or digestion both
make heavy demands on the circulatory system,
and in combination with exercise can be an
over-taxing double load.
FLEXIBILITY – 10-12 minutes of daily stretching
exercises performed slowly, without a bouncing
motion. This can be included after a warm up or
during a cool down. Refer to pages 18 and 19
for a list of total body stretches.
COOL DOWN – a minimum of 5-10 minutes of
slow walking or lower intensity elliptical exercise,
combined with stretching.
MEASURING YOUR HEART RATE
(see chart on page 17)
Heart rate is widely accepted as a good method
for measuring intensity during running, swimming,
cycling, and other aerobic activities. Exercise that
doesn't raise your heart rate to a certain level and
keep it there for 20 minutes won't contribute
significantly to cardiovascular fitness.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of
aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if
that is too much, start with a shorter time span and
gradually build up to the minimum. Then gradually
progress until you are able to work aerobically for
20-40 minutes. If you want to lose weight, you may
want to do your aerobic workout five times a week.
The heart rate you should maintain is called your
Target Heart Rate. There are several ways of arriving
at this figure. One of the simplest is: maximum heart
rate (220 - age) x 70%. Thus, the target heart rate for
a 40 year-old would be 126. In this example for this
It is important to exercise at an intensity vigorous
enough to cause your heart rate and breathing to
increase. How hard you should exercise depends to
(continued on next page)
15
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40 year old to get a cardiovascular effect the
individual would need to keep their heart rate
at or above 126 beats per minute to get a
cardiovascular effect. Note: Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
CLOTHING
All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1) Adopt a specific plan and write it down.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.
2) Keep setting realistic goals as you go along,
and remind yourself of them often.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See pages 21-24.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can easily
creep back.
Remember, your New Balance 6.0u Upright Bike
also comes with pulse sensors located on the
handlebars.
5) Upgrade your fitness program as you progress.
Your New Balance 6.0u provides 12 different
workout programs to keep your workouts
challenging.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a) Push the start button on your computer.
6) Enlist the support and company of your family
b) Gently grab both metal pulse sensors on
both handlebars. Wait 6 seconds.
and friends.
7) Update others on your successes.
c) Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 15.
9) Reward yourself periodically for a job well done!
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not exact
and persons with medical conditions and/or
a specific need for accurate heart rate
monitoring should not rely on the
estimations provided.
By using the chart on page 17 you can see where
your heart rate falls in the minimum and maximum
target zones.
The above are guidelines, people with any
medical limitations should discuss this formula with
their physician.
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HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
200
195
190
161
133
190
180
170
185
157
129
180
153
129
175
148
170
144
119
165
136
165
160
136
112
Heart
160
150
140
130
120
110
100
Rate
(Beats/
Min)
155
131
108
150
145
140
Maximum
Attainable
Heart Rate
140
115
127
105
123
119
129
85%
Target
Zone
101
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
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
65-70% -10
70-75% -15
70-80% -20
70-85% -25
70-85% -25
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WARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibility and relieve the tightness in muscles
that results from repetitive sport movements that require a limited range
of motion. 10 to 12 minutes of daily stretching is recommended. This can
be done when warming up or cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing
or jerking. Move into the stretch until you feel a slight tension, not pain, in
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner thighs close
together, slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh.You do not have
to touch your buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap pointing straight down and
keep your knees close together. (Do not let the lifted knee swing
outward.)
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed for-
ward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching
down behind your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your back as far as
you can. Hold this position. Reach up with your opposite hand
and grasp your flexed elbow. Gently assist the stretch by pulling
on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
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4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and pull it over
your body and towards the ground.You should feel a stretch in
your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward
from the waist and press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you lift
your hands upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands and return
them to your sides.
19
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CARE & STORAGE OF YOUR NEW BALANCE 6.0u
Care Directions
Storing Directions
Your New Balance 6.0u Upright Bike has been
Your bike is compact and portable. It can be easily
carefully designed to require minimum maintenance. moved from place to place.
However, we recommend the following to keep your
• Unplug your unit.
unit operating smoothly.
• Stand in front of the bike and grasp the
handlebars.
• Unplug your unit when it is not in use.
• Use your unit indoors only.
• Pull back, tipping the machine towards you
until it is resting on the front transportation
wheels/front rollers.
• Wipe all perspiration from your bike with a soft,
clean cloth after each use to prevent an
accumulation of sweat and dirt.
• Wheel the bike to its new location and store
in an upright position.
• Clean your bike on a regular basis to prevent a
build-up of dust. Use Windex or an alcohol
based cleanser on a clean cloth. Do not use
any abrasive cleaners and/or polish as these will
damage the surface.
• Store your equipment in a dry area away from
children and high traffic areas.
• Regularly check the tightness of nuts and bolts.
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.)
5/24/04
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