How to Use a 550R Recumbent Bike

Recumbent exercise bikes are lower impact than traditional upright models.

The key to establishing a successful workout program is finding a comfortable and sustainable exercise routine while monitoring your results. The 550R recumbent bike from Key's Fitness is a low-impact machine with built-in heart rate sensors and an LCD monitor that displays workout information such as distance, speed and calories burned. The seat is adjustable with a full backrest, and the workout computer has one-touch buttons to easily set your workout program. Key's Fitness offers a range of exercise equipment and machines, including CardioMax recumbent bikes like the 550R, and steppers such as the CardioMax 708S.

Instructions

1. Place your middle and forefingers over the pulse at your throat or wrist. Count the beats for 10 seconds, and multiply that number by six to calculate your resting heart rate per minute. Write it down in the log included with your purchase of the Key's Fitness 550R.

2. Find your target heart rate zone by checking the cardiovascular fitness chart in your owner's manual. Look at the corresponding exercise table for warm-up, exercise and cool down times, along with sessions per week.

3. Warm up by performing the stretches outlined in the user manual, including the Toe Stretch, Hamstring Stretch and Inner Thigh Stretch. For the first week and second weeks, your warm-up time is four minutes.

4. Sit on the machine so that your back is against the seat support and your feet comfortably touch the pedals. Grip the handlebars on either side and pedal to automatically turn on the computer display.

5. Press a program button located beneath the LCD screen; these include "Manual," "Interval," and "Plateau." Push the up or down arrows on the left side of the console to select a resistance level from one to eight. Press the up and down buttons on the right side of the console to select your workout time, then push the "Enter/Start" button.

6. Pedal with an increasing pace until you reach your target heart rate, displayed on the lower right-hand corner of the screen. For your first week, make sure that you are within 60 to 65 percent of your target heart rate zone for eight minutes. Follow your workout with a five minute cool down period.

7. Take your resting heart rate ten minutes after your workout is over. Record this in the heart rate log alongside your pre-workout resting heart rate to chart your progress.

Tips & Warnings

• Do not use your 550R Recumbent Bike outdoors or in a garage. Keep it away from water to reduce the chance of electrical shocks or shorts.

• Consult a physician before starting an exercise program if you have a pre-existing medical condition, or are over the age of 35.

References

• Key's Fitness: Latest Press Release
• Treadmill Outlet: Keys CardioMax 550 Recumbent
• Key's Fitness 550R Owner's Manual

Resources

• Bicycling Life: Recumbent Bikes