Bodyguard R45 Recumbent Bike
The R-45 Recumbent Bike has 16 Preset Programs
|JustGo||Manual (Time Goal)|
|Calorie Goal||Distance Goal|
|Track||Heart Rate Control|
|Heart Rate Intervals||Fitness Test|
|Beat My Race||Target Watts|
It also has 8 Custom & 8 Memory Programs
The JustGo program allows you to easily start a manual exercise simply by pedaling or by pressing the JUSTGO key. You have total control of the resistance at all times during this program. Use the JustGo program if you like to exercise at fairly constant resistance with little or no changes during the exercise.
MANUAL (TIME GOAL) PROGRAM
The Manual program allows you to preset your workout goal/s before commencing a workout in which the resistance is completely controlled by the user at all times. The JustGo and Manual programs are very similar, the main difference is that in the Manual Program, users must select their exercise duration and the display will show the workout time remaining throughout the exercise.
CALORIE GOAL PROGRAM
The Calorie Goal Program allows the user to select a predetermined quantity of calories they wish to burn during the workout. At any time during the program the resistance may be manually changed which will modify the length of time it will take to burn the target calories and achieve the goal. Also, manually modifying the resistance will change the entire profile for the remainder of the program. The program ends when the calorie goal is achieved.
DISTANCE GOAL PROGRAM
The Distance Goal Program allows the user to select a predetermined distance they wish to cover during their workout. At any time during the program the resistance may be manually changed which will modify the length of time it will take to achieve the goal. Also, manually modifying the resistance will change the entire profile for the remainder of the program. The program ends when the distance goal is achieved.
The Cross-Country Program is a distance based program that simulates an elliptical ride through a range of hills of low to mid intensity. The principle difference with the Cross-Country Program is the length of the intensity periods is longer than that of an interval program so as to replicate riding long gradual climbs. This type of workout is a great blend of aerobic exercise and strength training. Users may select from a range of levels, which will gradually increase the gradient of the hills.
Interval Training has many benefits such as increasing the metabolism, which results in more calories being burned all day long, as well as increasing average exercise speed, making it a great way to increase average pace and improve race times. The Interval Program allows users to alternate their workout intensity between high-intensity “work” periods and preset low- intensity “rest” periods. The Interval Program allows you to select from 3 Work-Rest Ratios and a range of Work and Rest Intensity levels. Users can change the level of intensity of the profile at any time during the workout by pressing the INCREASE/DECREASE keys and those changes will stay in effect for the remainder of the workout.
The Random Program is all about providing exercise variety. Each time this program is selected, a unique exercise experience is provided from a bank of over 4 billion pre-programmed workouts. Each workout gives you access to a randomly pre-programmed watts levels profile that will vary throughout the workout. During the program, users can manually change the watts level any time.
GOODBYE FAT PROGRAM
The Goodbye Fat program is designed to burn off the fat stored in your body. It promotes weight loss by keeping you in a comfortable zone that draws on energy directly from the areas of your body where fat is. The program features a resistance profile that is relatively easier than other programs, but effective in promoting weight loss when followed for a long period of time. This program features up to 20 different WATTS values per segment. A flashing dot indicates your position throughout the exercise. You may change the resistance of a segment at any time by pressing the INCREASE/DECREASE SEGMENT keys because this program features a range of 20 resistance values per segment. You may change the level of difficulty at any time using the INCREASE/DECREASE LEVEL keys.
The Track Program simulates training on a 1/4 mile-long (approx. 400 meter) track. Users may select between one (1) and 99 laps while controlling the resistance from beginning to end as the program does not have a predetermined profile. The Track Program appears on-screen as an oval track showing the user’s progress around the circuit.
HEART RATE CONTROL PROGRAM
The Heart Rate Control Program allows a user to workout at the exact intensity level they desire by exercising at a predetermined heart rate level. This reduces the risk of overtraining, which can cause injuries, exhaustion or even burnout and under training, which can be ineffective and have the user seeing little to no results. Before starting the program, users will need to enter their age (if no User ID is selected) and the desired percentage of their maximum possible heart rate (50- 89%), they wish to work out at. The computer will then calculate the recommended target heart rate value, which may be altered before starting. The program starts in a warm up mode that will gradually bring the user’s heart rate up to 80% of their Target Heart rate and which point the program will start. At that point the resistance of the elliptical automatically adjusts to provide the necessary intensity to reach and maintain the target heart rate.
NOTE – This program requires the user wearing a wireless chest strap but the user can also use the hand grips but it must them continuously the ensure proper a functioning. This strap is available at authorized Bodyguard Fitness dealers or from Bodyguard Fitness’ Customer Service Department (888-407-3784).
HEART RATE INTERVALS PROGRAM
The Heart Rate Interval Program combines the benefits of interval training with the accuracy of heart rate training. This combination makes the Heart Rate Interval Program one of the most effective ways to increase metabolism, burn fat, increase average pace and naturally produce human growth hormones. During the Heart Rate Interval Program the computer will automatically alternate between two heart rate % targets selected by the user. The possible values are between 55% and 85% of the user’s maximum heart rate. Once a heart rate target is reached the intensity is maintained for the duration of the interval time before alternating to the other target.
FITNESS TEST PROGRAM
The Fitness Test is a custom-made submaximal test designed to measure cardio-respiratory fitness. Maximal oxygen uptake (VO2Max) is defined as the maximum volume of oxygen that can be taken up, distributed and used by the body during physical activity. Testing one’s VO2Max allows users to evaluate their fitness level and select the appropriate exercise program and intensity levels.
For the submaximal test, the user is challenged to reach 85%-10BPM of their maximum heart rate through gradual increases in resistance while pedaling at 70rpm. Once the 85%-10BPM maximum heart rate threshold is reached the program will automatically stop and the computer will extrapolate the user’s VO2Max. In order to obtain a more accurate reading it is very important to maintain a rotational speed of 70rpm.
NOTE – For this program, users must wear the heart rate chest strap or user must hold continuously the hand grips. Cardio- respiratory fitness is a combination of cardiovascular fitness and respiratory fitness. Always keep in mind that this test is submaximal, so the results are only to be used as a guide.
ADVANCED HILLS PROGRAM
The Advanced Hills Program is excellent for developing leg strength and endurance by allowing users to choose from a wide range of hill simulations at varying intensities. Users may choose up to 10 hills per program and select from an intensity range of 6% to 18%. The program is distance based and resistance changes are made automatically. Users may change the intensity during the exercise if they find it too easy or too difficult.
The Race Program is a distance based race simulation that pits the user against 1 or 2 competitors. The racing speed of the competitor/s is determined by a formula/s based on past and current race speeds. The Race program is a fun way to inject some competition into your workout. The resistance may be manually modified at any time throughout the program.
BEAT MY RACE
The Beat My Race program is a track-based program that takes a User’s best average race speed from the Race program and then allows the user to race themselves on a 1/4 mile-long (approx. 400 meter) track. This is a great motivational tool as it inspires the user to improve their times and always improve. The resistance may be manually modified at any time throughout the program.
The Target Watts program is an excellent way to guarantee that you always work out and a desired wattage level. Like Heart Rate Control Training, Target Watts training is a great way to ensure that you do not over train or under train however it uses wattage instead of heart rate to control the resistance and therefore does not require a chest strap or to hold constantly onto the heart rate grips. The Target Watts program is often referred to as an “Anti-Cheat” Program because if a user sets a wattage reading but then gets tired or lazy and slows their rpm’s then the resistance will increase to ensure the correct wattage is reached.
The Custom programs are pre-designed programs created by a user.
The Memory programs allow the user to retrieve previously completed workouts that have been saved. At the end of each workout, the computer asks whether to save the completed exercise or not. All the programs, with the exception of the Track Program, Race, Beat my Race and Fitness Test can be saved.
R-45 PROGRAM MODES
There are 3 different PROGRAM MODES that the Bodyguard R-45 upright bike uses. Each program is automatically assigned one of these modes.
JUSTGO, MANUAL, DISTANCE GOAL (Custom), CALORIE GOAL, CROSS COUNTRY, ADVANCED HILLS and CUSTOM
In CONSTANT TORQUE mode, the elliptical will apply a fixed level of resistance no matter the speed being pedaled. There are 20 possible levels of resistance used in CONSTANT TORQUE mode. Each level can be thought of as a level of gradient on a hill. The higher the level, the steeper the gradient. If you pedal faster, you simply go up the hill quicker and increase your wattage (effort), if you pedal slower, you take longer to climb the hill and reduce your wattage (effort).
INTERVAL, RANDOM, GOODBYE FAT, HEART RATE CONTROL, HEART RATE INTERVALS, FITNESS TEST, TARGET WATTS
In CONSTANT WATTS mode, the resistance will be automatically adjusted each second to make sure the watts level remains constant. There are 20 possible levels of resistance used in CONSTANT WATTS mode. Each level can be thought of as a set level of effort you wish to exert. The higher the level, the greater amount of effort. If you pedal faster, the resistance will be reduced so you remain at the designated effort level. If you pedal slower, the resistance will then be increased. Unlike in CONSTANT TORQUE mode you cannot exert more wattage by simply pedaling faster, you would need to manually increase your designated level during the workout by pressing the INCREASE keys to do so. Constant Watts programs are a great way to ensure you do not over-train or under train.
TRACK, RACE, BEAT MY RACE
In GEAR RATIO mode, the resistance is engineered to simulate a bicycle with 20 gears and 26 inch (66 cm) wheels. GEAR 1 is the easiest (or slowest) and GEAR 20 is the most difficult (or fastest). The higher the selected Gear the faster you travel over a distance. Gears can be changed at anytime during your workout by pressing the Gear INCREASE and DECREASE keys.
R-45 INTENSITY MODES
The Intensity Modes feature allows the user to adjust the range of the resistance system when using programs from the CONSTANT TORQUE and CONSTANT WATTS families.
There are 3 INTENSITY MODES to choose from;
Low (200 Watts at 60 rpm)
Medium (300 Watts at 60 rpm)
High (400 Watts at 60 rpm)
Because each program has 20 levels, when the Intensity Mode is modified, the increment size between each level is also modified. For example, the wattage increment between levels on high intensity mode will be approximately twice the size of the incremental wattage on a low intensity mode. This feature is very useful in scenarios where a user prefers to have smaller resistance increases between each level without ever needing to workout with very high wattages in the 200 to 400 watts range.
Bodyguard R45 Recumbent Bike
The R-45 console features a 6.5” blue L.C.D. display with a 20 x 13 block profile surrounded by information windows showing the parameters of the exercise under way. There is also a 16 character alphanumeric message center at the bottom of the screen that scrolls information during and after a workout. The console also includes a range of advanced user functions as well as a convenient reading rack/device holder.
R-45 CONSOLE BUTTONS / FEATURES
ALPHANUMERIC MESSAGE CENTER: Situated below the profile the 16-character alphanumeric message center shows menu information, workout parameters during and after a workout as well as maintenance and error data when necessary.
INCREASE/DECREASE LEVEL: Pressing these keys allows you to select the programs and parameters prior to each exercise and also allows you to modify the level of difficulty of a program during the workout.
INCREASE/DECREASE SEGMENT: Pressing these keys allows you to select the programs and parameters prior to each exercise and also allows you to modify a particular segment’s resistance during the workout. These keys will also be used to navigate through the SETTINGS and DIAGNOSTICS menus.
iTEK (HOME) KEY: This key has different functions depending on the operational stage of the equipment. When at the HOME SCREEN; Press the iTEK key once to access the SETTINGS MENU. Press and hold the iTEK key for 3 seconds to access the DIAGNOSTICS MENU.When in a general menu; Pressing the iTEK key acts as a Home Key and cancels all data and returns to the HOME SCREEN. During a workout; Press the iTEK key to scroll through various equipment performance statistics.
TOTAL DISTANCE (XXX.X): Like an odometer in a car, it shows the total distance (miles/km) covered by the machine prior to the current workout. Note this data is stored on a memory chip on the upper board so if the upper board is changed the numbers will be reset.
TOTAL TIME (XX MONTHS, XX DAYS, XX HOURS, XX MINUTES, XX SECONDS): Shows the total time of use of the unit prior to the current workout. This is used to calculate average use per day statistics for commercial warranty purposes. Note this data is stored on a memory chip on the upper board so if the upper board is changed the numbers will be reset.
TORQUE (X.X LB*FT): Indicates the amount of turning force being applied onto the pedals. The torque value is displayed in Feet Pounds (LB*FT) when the DISTANCE UNIT is set in Miles and in Newton Meters (NM) when set in Kilometers.
JUSTGO (ENTER) KEY: This key has different functions depending on the operational stage of the equipment. When at the HOME SCREEN; Press the green JUSTGO key to start a JustGo workout without inputting any parameters. When the 3, 2, 1 workout countdown is in action: Press the JUSTGO key to skip the countdown and begin the program. When using the menu systems; Press the ENTER key to select a menu and save data.
MAIN KEYPAD: The Main Keypad is a group of the most used operational keys. The keys on the Main Keypad are made of silicone, as it is a more durable material able to withstand heavy use.
PRESET SPEED KEYS - A & B: These keys allow you to quickly change the amount of resistance or level of effort during a segment. This is especially interesting for users who wish to alternate between two settings quickly (such as in Manual Interval training) and eliminates the annoyance of having to hold down or repeatedly press the Increase/Decrease Segment buttons mid-exercise to reach a specific value. To store a value to a Preset Speed Key, simply start a workout and manually adjust the resistance or level of effort to a desired level and then press and hold down a Preset Speed Key (A or B) for 1 second until you hear a beep. If a User ID is selected while completing this process, the value will be saved to that User ID to use the next time they log in. If there is no User ID selected, the values will be cleared from the memory after the workout ends.
PROGRAM CATEGORY KEYS: These 3 keys allow you to quickly access the program category of your choice. From left to right the 1st button leads you to a series of Basic Programs; the 2nd leads you to the Cardio Programs (Programs that require a heart rate chest strap) and the 3rd key on the right leads you to Advanced Programs which include the Memory and Custom Programs. Once a program category key is pressed you will see the first program in that program category’s list and to scroll though the list you may press the same category key again or the INCREASE/DECREASE SPEED or INCLINE keys.
READING RACK & DEVICE HOLDER: Designed to safely hold most magazines, small books and devices such as mobile phones, music players and tablets.
STATS KEY: Each User ID saves cumulative statistics to their personal data file. The STATS key allows the current User ID to view their total cumulative statistics from the HOME SCREEN. If no User ID has been selected the key will be inactive.
STOP (PAUSE) KEY: This key has different functions depending on the operational stage of the equipment. When using the menu systems; Press the STOP key to go back in the menu system or cancel a function. During a workout; Press the red STOP key to place the program into a pause mode. Press the STOP key again during the PAUSE mode to end the current program and the final stats for the completed workout will scroll across the screen.
USB PORT: The USB Port can be used for software updates and charging of compatible devices.
USER ID KEY: This key accesses the User ID menu from the HOME SCREEN. In the User ID menu you may select, create, edit or delete a User ID. You may scroll through the sub-menus by continually pressing the USER ID key or by pressing the USER ID key once and then by pressing one of the INCREASE/DECREASE SEGMENT keys followed by the ENTER key on your desired choice.
WORKOUT PARAMETERS: Workout parameters are displayed in the designated L.C.D. windows as well as the Alphanumeric Message Center. Due to space requirements, some windows automatically toggle the parameters being displayed every few seconds.
AVERAGE SPEED: At the end of a program; the average speed value of the entire workout is displayed.
CALORIES: Indicates an estimation of your total caloric expenditure from the start of the workout or the amount of calories left if a calorie goal was preset.
CALORIES/HOUR: Indicates your hourly caloric expenditure based on your weight input and actual exercise intensity level.
DISTANCE: Displays the total distance completed or the amount of distance left if a distance goal was preset. The value is displayed in miles or kilometers and ranges from 0.00 to 99.99 miles or 0.00 to 99.9 km.
DURATION SEGMENT: Indicates the time (or calories and distance) remaining during the current segment. The parameters shown depend on the selected program.
ELEVATION CHANGE: Displays the total change in feet or meters in the Advanced Hill program. GOAL %. Indicates the percentage of your goal achieved.
GOAL REMAINING (TIME, DISTANCE or CALORIES): Indicates the amount of the pre-set goal left in the workout. The parameter shown depends on the selected goal.
HEART RATE / PULSE: Displays your current heart rate in beats per minute (BPM) via the contact heart rate sensors or the built-in wireless Heart Rate receiver (compatible 5kHz chest strap required). If both signals are used, the chest strap signal has priority over the handgrip signal.
LEVEL: Indicates the level you are currently exercising at. It can vary from Level 1 to 20 for the programs with difficulty levels or resistance levels.
MAXIMUM HEART RATE %: Displays your current BPM (beats per minute) percentage in relation with your maximum BPM. Refer to Know your Heart Rate section on page 7 for more information. If you are wearing a chest strap or if you are holding the hand grips continuously and are exercising in a Heart Rate Program, the maximum heart rate % will automatically be shown.
METS: Indicates the ratio of working metabolism over the resting metabolism; as an example; when you are home, sitting, your METS = 1. When you are exercising, if the unit shows METS = 10, it means that you currently are spending 10 times more calories than if you were sitting at home.
PACE: Indicates how long it will take to complete one mile or one kilometer at your current speed. Pace per mile or kilometer is shown in minutes and seconds.
REVOLUTIONS PER MINUTE (RPM): Displays the pedal rotation rate per 60 seconds. For cadence (steps per minute) simply double the RPM value.
SEGMENT DURATION (TIME, DISTANCE or CALORIES): Indicates the portion of the goal remaining during the current segment. The parameter shown depends on the selected goal.
Note: Each segment is equal to one-twentieth (1/20) of the total goal and is represented by one block on the profile with a flashing block indicating the current segment.
SPEED: Displays an estimation of the speed ( in miles or kilometers per hour.) based on the RPM’s and the resistance level.
TARGET BEATS PER MINUTE (BPM): Displays your Target Heart Rate in Beats per Minute during Cardio Programs.
TIME: Indicates the amount of time accumulated from the start of a program or the amount of time left if a time goal was preset. The time will range from 0 to a maximum of 99 minutes for all the programs except for the Manual Program. The manual program can last up to 6 hours (360 minutes).
TIME IN ZONE (TIZ): Indicates the amount of workout time the user stays within a designated Heart Rate Zone. For example, in the Heart Rate Control program, if a user chooses to workout in the Fat Burning Zone (60%-69% of MHR), then the amount of time during the workout the user stays in that training zone will be accumulated and displayed during and at the end of the exercise.
TORQUE: Indicates the amount of turning force being applied onto the pedals. The torque value is displayed in Feet Pounds (Lb*FT) when the DISTANCE UNIT is set in Miles and in Newton Meters (NM) when set in Kilometers.
TOTAL DISTANCE: At the end of a workout; displays the distance traveled for the entire workout.
TOTAL EXERCISE TIME: At the end of a workout; displays the total time of the exercise in minutes and seconds.
WATTS: Indicates the level of effort related to the revolutions per minute (RPM).