Steelflex Bike
XB-4300/4500/4900
User Manual
Bike Codes XB-4300/4500/4900
Safety Instructions..............................................................................................
Moving & Leveling............................................................................................
Seat Adjustments................................................................................................
Seat Positioning...............................................................................................
Seat Adjustment...............................................................................................
Console Panel Functions...................................................................................
Window Displays.................................................................................................
Key................................................................................................................
Quick REF. Opereating Instructions..................................................................
Target Heart Rate Zone....................................................................................
Benefits............................................................................................................
Warning............................................................................................................
Limited Home Use Warranty..............................................................................
Light Commercial Warranty...............................................................................
Developing A Fitness Program..........................................................................
Warm up..........................................................................................................
Flexibility..........................................................................................................
Exercise Guidelines.........................................................................................
Achieving Your Fitness Goals..........................................................................
Sample Goals..................................................................................................
Keeping An Exarcise Diary.................................................................................
Heart Rate Conversion Chart.............................................................................
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SAFETY TIPS
IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS
When using an electrical product, basic precautions should always be
followed, including the following:
Read all instructions before using this exercise product.
Your Steelflex Bike is self-generating (requiring no external power
source) and in this mode must be pedaled to power-up the console.
Alternatively, the Bike can instead be plugged into an outlet using the
included power supply.
WARNING!
To reduce the risk of burns, fire, electrical shock or injury to persons:
Use this exercise product for its intended use as described in this Owner's
Guide. Do not use attachments not recommended by the manufacturer.
Never drop or insert any object into any opening.
Do not remove the Bike side covers. Only an authorized Steelflex
retailer should perform Service.
Never operate this Bike if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water. Return
the Bike to a retailer for examination and repair.
Do not use outdoors.
CHILDREN
Keep children off your Steelflex Bike at all times.
When the Steelflex bike is in use, young children and pets should
be kept at least 10 feet away.
XB-4300/4500/4900
OTHER SAFETY TIPS FOR YOUR STEELFLEX BIKE
CAUTION!
If you experience chest pains, nausea, dizziness or shortness of breath,
stop exercising immediately and consult your physician before continuing.
ï
Do not wear clothing that might catch on any part of the Bike.
ï
Read this Owner's Guide before operating this Bike.
CLEANING
ï
Clean with soap and slightly damp cloth only; never use solvents.
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MOVING
Your Steelflex bike has a pair of transport wheels built into the front
legs.To move the,
Steelflex upright cycle,
firmly grasp the handlebars,
carefully tip toward you and roll
on the transport wheels.
To move the Steelflex
recumbent cycle, firmly
grasp the rear foot
assembly, carefully lift and
roll on the transport wheels.
Caution: Our Bikes are wellbuilt and heavy. Take caution and use additional
help if necessary.
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LEVELING
The Bike should be level for optimum use. If your
Bike wobbles when you have placed it where
you intend to use it, raise or lower one or
both of the adjustable levelers located
on the bottom of the rear foot support.
Once you have leveled the Bike, lock
the levelers in place by tightening the
wing nuts against the rear foot support.
as well as the one located in the
middle frame
SEAT ADJUSTMENTS
SEAT POSITIONING
The seat is at the proper position when your
knee is slightly bent when the pedal is in
the furthest position, with the ball of
your foot centered on the pedal.
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SEAT ADJUSTMENTS
SEAT POSITIONING
The seat is at the proper position when your
knee is slightly bent when the pedal is in the
furthest position.
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SEAT ADJUSTMENT
Grasp the Seat Adjustment Knob,
located at the base of the seat
post. Pull out then raise or
lower the seat post to the
desired height. Release
the knob and allow
the seat post to lock
into position.
RECUMBENT SEAT ADJUSTMENT
SEAT POSITION
While seated on the Bike, lift the Seat Lever
and slide the seat forward or back.
When the seat is positioned properly,
simply release the Seat Lever
to lock the seat into its
proper position.
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CONTROL
P
ANEL
AND WINDOW DISPLA
YS
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WINDOW DISPLAYS
Time:
Indicates elapsed time after pressing start (0-99 minutes and 59 seconds).
Can also be set to count down.
Distance:
Indicates miles traveled in.01 mile increments up to 99.9 .
Speed:
Shown as miles/Hour
Heart Rate:(Pulse)
Shown as beats per minute. You can monitor your heart rate at any time
during a workout.
Calories:
Indicates estimated accumulated calories burned, based on weight,
distance, workload and time.
NOTE:
This information will only display as long as you continue pedaling.
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CONTROL PANEL FUNCTIONS
KEYS
used to scan time,distance,speed,calories and pulse.
Used to set distance and calories during set up.
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Clear time and reset by holding the clear reset button
down for 3 seconds.
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Used to turn console on.
QUICK REFERENCE OPERATING INSTRUCTIONS
WITH EXPRESS COMMAND KEYS
The following is a quick overview of the basic operating features of your product.
Getting started
1.Press Reset
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This will activate the LCD display.
This will allow you to scan distance, speed,time,calories and pulse.
2.Press mode
3.Use the
arrows to adjust the distance and calories to
accommodate for a better workout.
CHANGING RESISTANCE
There are two ways to increase your workload. You can pedal faster, or you can
turn the tension knob. The tension knob is located below the console. The
tension knob will adjust to one of 16 levels of resistance.
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TARGET HEART RATE ZONE
Your Target Heart Rate Zone is a percentage of your maximum heart rate. Target
Zone will vary for each individual, depending on age, current level of conditioning,
and personal fitness goals. The American College of Sports Medicine recommends
working-out at a Target Heart Rate Zone of between 60% of maximum heart rate.
See the chart below for convenient reference.
EXAMPLE:
For a 35-year old user: find AGE along the bottom of the chart, follow the AGE
column up to TARGET ZONE bar. RESULTS: 60% of maximum Heart Rate = 111
Beats per Minute, 75% of maximum Heart Rate = 139 Beats per Minute. With this
Target Zone of 111-139 Beats per Minute it is best to enter an average Target Heart
Rate of about 118 Beats per Minute into the Console.
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ï
BENEFITS
ï Weight Loss-Helps you maintain an optimum exercise level to burn fat.
ï Efficient-Quantifies your exercise level for maximum benefit.
ï Time Saver-Makes the most of your limited workout time.
ï Motivation-Provides encouragement to achieve your fitness goals and reach for
new heights.
WARNING
Consult your physician to determine your target heart rate before using
the heart rate control mode of this product!
The above chart is to be used only as an average reference point and is
in NO WAY a recommendation of your personal abilities!
Medications may affect your heart rate. Consult your physician for specific
advice before exercising.
Do not use this product if you have an acute illness, cold or fever.
S
TOP EXERCISING IF ANY OF THE FOLLOWING OCCURE:
ï YOU FEEL FAINT OR DIZZY
ï YOU EXCEED YOUR MAXIMUM HEART RATE AS SET BY YOUR PHYSICIAN.
！
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LIMITED HOME USE WARRANTY
Steelflex is proud to offer you the following warranty, which applies to home use
residential, non-commercial purposes only. Any other use of the device will void this
warranty.
Steelflex hereby extends the following limited warranties for the following
components of the device, for the period indicated:
FRAME- LIFETIME Steelflex warrants the frame against defects in
workmanship and materials for the life of the product, so long as it remains in the
possession of the original owner.
Braking System
Electronics & Parts -3 years. Steelflex warrants the Electronic Components
and all original Parts against defects in workmanship and materials for a period of
three years from the date of original purchase, so long as the device remains in the
possession of the original owner.
Labor-1 year. Steelflex shall cover the Labor Cost for the repair of the device
for a period of 1 year from the date of original purchase, so long as the device
remains in the possession of the original owner.
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LIMITED LIGHT COMMERCIAL WARRANTY
Up to 4 hours use per day
LIGHT COMMERCIAL USES DEFINED Steelflex warrants models
For use in light commercial facilities including: Hotels, Resorts, Police & Fire Stations,
Apartment Complexes, Corporate Fitness Centers, Hospitals, Rehabilitation and
Sports Medicine Clinics, where average use is up to five hours per day. Not
warranted for private Health Clubs, YMCA's or Schools.
FRAME, BRAKE, ELECTRONICS & PARTS - 2 years Steelflex FITNESS
warrants the frame, Magnetic Brake, Electronic components and all original Parts
against defects in workmanship and materials for a period of 2 years from the date
of original purchase, so long as the device remains in the possession of the original
owner.
LABOR - 1 year Steelflex shall cover the Labor cost for the repair of the
device for a period of 1 year from the date of original owner.
EXLUCISVE REMEDY
The exclusive remedy for any of the above warranties shall be repair of replacement
of defective Parts, or the supply of Labor to cure any defect, provided that Labor
shall be limited to two years. The local retailer shall supply all labor and the product
must be located within that retailer's service area. Products located outside the
retailer's service area will not be covered by the labor warranty
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LIMITED LIGHT COMMERCIAL WARRANTY (continued)
Up to 4 hours use per day
EXLUCIONS AND LIMITATIONS
This warranty applies only to the original owner and is not transferable. This warranty
is expressly limited to the repair of replacement of a defective. Frame, Magnetic
Brake, Electronic component, or defective Part and is the sole remedy of the
warranty. The warranty does not cover normal wear and tear, improper assembly or
maintenance, or installation or parts or accessories not originally intended or
compatible with the Fitness Product as sold. The warranty does not apply to damage
or failure due to accident, abuse, corrosion, discoloration of paint or plastic, or
neglect, or its vendors may sometimes be supplied as warranty
replacement parts and constitute fulfillment of warranty terms. Any warranty
replacement parts shall be warranted for the remainder of the original warranty term.
Expressly disclaims all other warranties, express or implied,
including but not limited to all warranties of fitness for a particular purpose or of
merchantability. This warranty gives you specific legal rights and your rights may
vary from state to state
WARRANTY REGISTRATION
Your warranty card must be completed and sent to Steelflex BEFORE A
WARRANTY CLAIM CAN BE PROCESSED.
You may also register via our website at Inside the enclosed warranty card you will
find a customer survey. Your care in completing the survey will be of value to us in
serving you in the future. Comments and suggestions are always welcome. We are
certain you will enjoy your new Steelflex Bike. Thank you for selecting a Steelflex
product.
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Developing a Fitness Program
Warm Up:
Warming up is an extremely important phase, but unfortunately, itís often an
activity that is ignored and painful, frustrating muscle pulls or strains may
be the result. There are two goals for warm - up: warming up the muscles
of the back and the extremities ( so that you can stretch them without injury),
and slight acceleration of the heart rate so the body can move gradually
into the target heart rate.
Warm - ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms walking at a pace of about 3.5mph, ect. ( your heart rate should be
between 90 - 120.
A gradual warm - up will do the following:
Produce faster more forceful muscle contractions.
Increase your metabolic rate so oxygen is delivered to the working muscles
more quickly.
Leads to efficient calorie burning by increasing your core body temperature
Prevent injuries by improving the elasticity of your muscles.
Allow you to work out comfortable longer because your energy systems are
able to exercise, preventing the buildup of lactic acid in the blood.
Improves joint range of motion.
Psychologically prepares you for higher intensities by increasing your
arousal and focus on exercise.
Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to
10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30
minutes of aerobic activity five or more times per
week is recommended.
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FLEXIBILITY
Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the callenges of daily life. Fortunately thereís a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution
to maintaining adequate flexibility. These relationships grow stronger the
older we become.
When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the kinks
in your back, at work, you can relax your neck and shoulders, and after
work stretch out your lower back. However, your should never do your
stretches before you have had a chance to warm your body up.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
ìtuggingî sensation on the muscles involved. Donít stretch to the point you
feel pain, and donít bounce you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.
1. Calf ( back of lower leg)
a. Straight knee start with the leg to be stretched approximately
three feet from the wall and the opposite leg on step forward.
Lean toward the wall, keeping your heels down and feet turned
in slightly.
b. Bent knee start same as above, but move approximately one
foot closer to the wall and bend the knee of the back leg to be
stretched.
c. Repeat using the other leg.
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2. Iliotibial Band ( outside of hip)
3. Lower Back, Hips, Groin, and Hamstrings
a. Start with the leg to be stretched one step back and behind the
opposite foot. Move your hips sideways toward the side of your
body being stretched. Keep the upper body away from the wall
and do not bend forward.
b. Repeat using the other leg.
a. Stand with the feet about shoulder- width apart and pointed
straight ahead. If you are pretty flexible and need more of a
stretch, cross one leg in front of the other for a few stretches,
then switch legs.
b. Slowly bend forward from the hips, always keeping your knees
slightly bent.
c. Stretch only to the point where you feel a tugging in the back of
your legs.
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4. Side Bends
5. Quadriceps (front of thigh)
a. Stand with your feet about shoulder - width apart and toes pointed
straight ahead. Keep your knees slightly bent, one hand on
your hip; extend your other arm up and over your head. Slowly
bend at your waist to one side, toward the hand on your hip
b. Extend both arms overhead. Hold your right hand with your left
hand and bend slowly to the left, using your left arm to pull the
right arm gently over the head and down toward the ground.
c. Repeat with other side.
a. Lying on our stomach, pull the heel toward your buttocks with
the opposite hand. Keep the thigh of the leg being stretched
close to the leg on the floor.
b. The same stretch can be done standing. Do not allow the thigh
to come in front of you and so not bend forward at the waist.
c. Do this exercise twice - once on each leg.
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6. Groin (inside of thigh)
7. Hamstrings (back side of upper leg)
8.Gluteus (back of hip)
a. Sit on the floor with the soles of your feet together. Gently push
knees down toward the floor with your elbows.
b. Stand with your feet three to four feet apart and turned out
slightly. Keep the knee of the leg to be stretched straight, and
bend the opposite knee as you move your body toward the
bent leg. Keep your toes pointed forward.
c. Repeat using the other leg
a. Sit with one knee bent and the leg to be stretched out straight.
Reach for the toes of the straight leg with the right hand and
then the left hand.
b. Repeat with the other leg.
a. Lie on your back. Pull one knee up to your chest while keeping
the opposite leg down on the floor with the knee straight.
b. The same may be done standing.
c. Repeat with the other leg.
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9. Anterior Tibialis (front of shin)
10. Iliopsoas (lower back)
a. Stand with all of your weight on one leg. Extend the opposite
leg forward and flex and point at the ankle.
b. Repeat with the other leg.
a. If you have a neck problem, be very careful with this stretch. In a
sitting position (on a mat or rug hold your knees with your hands
and pull them to your chest.
b. Gently roll up and down your spine, keeping your chin down
toward your chest. This will further stretch the muscles along
the spine.
c. Try to roll evenly and with control. Roll back and forth 4 to 8
times or until you feel your back loosen.
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Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines, for healthy aerobic activity:
Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is recommended.
Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting rate pulse of 60 BPM
220 -40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting pulse) = 120 (target heart rate)
The following chart explains how to determine your target heart rate
for varing levels of intensity. The different levels of intensity will help
you achieve different objectives.
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Zone intensity Goal
(% MHR)
1 50-60% Improve health and
well-being, decrease
stress, reduce risk factors,
2 60-70% Weight management and
optimal fat burning
3 70-80% Aerobic fitness,
4 80-85% Aerobic/ Anaerobic fitness
5 85-100% Anaerobic fitness for peak
performance and competition
Training Zones
Mode
Very easy, conversational
pace.
Easy pace, longer
duration to bulid
endurance.
Faster pace,
improve stamina.
Increase speed and
improve stride.
Interval runs to increase
VO2 MAX, speed, economy,
and form.
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ACHIEVING YOUR FITNESS GOALS
Each of us are individuals with possibly different fitness goals. It is critical to
determine what your goals are when developing a long term fitness program.
STEELFLEX FITNESS Proucts are pleased with your decision in using our
quality products to help reach your fitness goals. Below are some benefits
of exercising. We have listed these to help in reaching your fitness goals:
• Strengthens heart and lungs
• Increases energy
• Lowers blood pressure
• Increases metabolism
• Prevents diabetes
• Strengthens bones
• Strengthens and tones muscles
• Maintains weight loss
• Improves productivity
• Improves sleep
• Reduces stess
• Improves posture and appearance
• Reduces feelings of depression
• Improves sense of well -being
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It's important that your goals are well defined and reachable. Put your goals
in writing. The more specific you are the easier it will be to keep track of
your progress. Setting long terms are best reached if one incorportates
short term goals in order to reach the overall long term goal.
The STEELFLEX product console provides you with several readouts that
can be used to record your progress. You can track Distance, Calories or
Time. Time is the most important and useful of the test functions.
SAMPLE GOALS:
Goal setting is a popular motivational technique. Itís important to set goals
and reward yourself when initiating a new exercise program because
youíre attempting to break current patterns and form a new habit. Whether
you use this technique or another, make fitness a priority in your life. You
can achieve the ultimate reward to yourself: you can establish the exercise
habit!
Some sample goals may be:
KEEPING AN EXERCISE Diary
Feel free to photocopy the following weekly and annual log sheet.
By doing so you can pridefully check and return to look at the progress
you have made.
To strengthen my heart by exercising 30 minutes three days a week.
(Goal Measurement: Exercise Time 90 minutes a week.)
To improve my bodies ability to utilize and burn fat at a higher rate
by exercising at a low intensity for 45 minutes per session, 5 days
per week.
(Goal Measurement: Exercise Time = 225 per week).
To decrease work other daily stress by exercising for 20 minutes a
day on work days.
(Goal Mesurement: Exercise Time = 100 minutes per week).
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Week #
Date:___________________
Number hours of sleep:__________________
Weekly Goals:_______________
Scheduled work out time:_______________
Reward:_______________
Level of intensity by % of your predicted maximal heart rate:
__________________
Rating of your percieved exertion (R.P.E., Borg Scale)
6 13 Some What Hard
7 Very, Very Light 14
8 15 Hard
9 Very Light 16
10 17 Very Hard
11 Fairly Light 18
12 19 Very, Very Hard
Photocopy and use on a weekly basis.
Diary
T
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HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE)
11 = 66 19 = 114 27 = 162
12 = 72 20 = 120 28 = 168
13 = 78 21 = 126 29 = 174
14 = 84 22 = 132 30 = 180
15 = 90 23 = 139 31 = 186
16 = 96 24 = 144 32 = 192
17 = 102 25 = 150 33 = 198
18 = 108 26 = 156 34 = 204
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NO.280,Nangang 3rd Rd., Taiwan 540 R.O.C.
3F28, NO.5, Shin-Yi Rd., Sec.5, Taipei 110 R.O.C.
Tel:886-2-27209980 Fax:886-2-27229750
E-mail:joong@ms13.hinet.net
http://www.joong.com.tw
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