BH Hipower H785, Instructions For Assembly And Use

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H785
8
English
IMPORTANT SAFETY ADVICE.-
PRECAUTIONS.
This bicycle has been designed and constructed to
provide maximum safety. Nevertheless, certain
precautions should be taken when using exercise
equipment. Read the whole manual before assembling
and using the bicycle. The following safety precautions
should also be observed:
1 Keep children away from this equipment at all times.
DO NOT leave them unsupervised in the room where
this bicycle is kept.
2 It can only be used by one person at a time.
3 If you experience dizziness, nausea, chest pains or
any other symptom while using this appliance STOP
the exercise. SEEK MEDICAL ATTENTION
IMMEDIATELY
4 Use the appliance on a level, solid surface. DO NOT
use the bicycle outdoors or close to water.
5 Keep your hands well away from any of the moving
parts.
6 Wear clothing suitable for doing exercise. Do not use
baggy clothing that might get caught up in the bicycle.
Always wear running shoes or trainers when using the
machine. Make sure all laces/cords are tied correctly.
7 This appliance must only be used for the purposes
described in this manual. DO NOT use accessories
that are not recommended by the manufacturer.
8 Do not place sharp objects near the machine.
9 Disabled people should not use the machine without
the assistance of a qualified person or a doctor.
10 Do warm up stretching exercises before using the
equipment.
11 Do not use the bicycle if it is not working correctly.
Caution: Consult your doctor before beginning to
use the bicycle. This advice is especially important
for those over 35 or suffering from health
problems. Read all of the instructions before using
any exercise equipment.
Keep these instructions safe for future use.
EXERCISE INSTRUCTIONS.-
Use of the BICYCLE TRAINER offers various benefits;
it will improve fitness, muscle tone and when used in
conjunction with a calorie controlled diet it will help you
to lose weight.
1. Warm-up phase.
This phase speeds up the body’s blood circulation and
gets the muscles ready for exercise. It also reduces the
risk of cramp and sprains. It is advisable to do some
stretching exercises, as shown below. Each stretch
should last approximately 30 seconds, do not overexert
the muscles. If you feel pain, STOP.
2. Exercise phase.
This phase requires the greatest physical exertion.
After regular exercise the leg muscles will become
more fl exible. It is important to keep the rhythm
constant. The rhythm of the exercise should be fast
enough to bring the heart rate into the target area, as
shown on the following graph:
This phase should last at least 12 minutes, although it
is advisable for most people to start off with sessions of
10-15 minutes.
3. Cool-down phase.
This phase allows the cardiovascular and muscle
system to relax. It consists of repeating the warm-up
exercises, i.e. reducing the rhythm and continuing for
approximately 5 minutes. Repeat the stretching
exercises but remember not to overexert the muscles.
Eventually your training sessions will have to become
longer and more intensive. It is advisable to exercise at
least three days per week, on alternate days.
Muscle toning.-
You should select a high exertion level in order to tone
muscles during exercise. This entails greater stress on
the leg muscles, so it may be wise to reduce exercise
times. If you also wish to improve your overall fitness
then you should change your training program. Do the
warm-up and cool-down exercises as normal but when
you are reaching the end of the exercise phase,
increase the exertion level in order to make your legs
work harder. You should reduce speed in order to keep
your heart rate within the target area.
Weight loss.
In this case the important factor is the effort made. The
more intense and the longer the session, the greater
the number of calories burned. Even though you are
dong the same work as you do to improve fitness, the
objective has changed.