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Cardio training is aerobic exercise (muscle development in the presence of oxygen); it enables you to improve your cardiovascular capacity. 
More specifi cally, you improve the tone of your heart muscle and blood vessels. Cardio training provides oxygen from the air you breathe to your 
muscles. The heart pumps this oxygen throughout the entire body, and especially to the muscles that are doing the work.

C A R D I O   T R A I N I N G 

It is essential that you check your pulse regularly during exercise in order 
to monitor your training.
If you have no electronic measuring device, proceed as follows:
To check your pulse, place two fi ngers:
- on your neck, below your ear or under your wrist next to your thumb

Do not press too hard:
excessive pressure reduces your blood fl ow and may slow down your 
heart rate.
After counting the beats for 30 seconds, multiply by two to give the num-
ber of beats per minute.
For example: 75 beats counted equals 150 beats per minute.

C H E C K I N G   Y O U R   P U L S E

A - Warm-up phase

LThe warm-up is the preparatory phase for exercise and gets your body 
FULLY READY to start working out. It is a way to PREVENT INJURIES TO 
TENDONS AND MUSCLES. It involves two steps: WAKING UP THE MUS-
CULAR SYSTEM, AND OVERALL WARM-UP.

1)  You wake up your muscles with a SERIES OF SPECIFIC STRETCHES that 

PREPARE YOU FOR EXERCISE: every muscle group is used, and the 
joints are stimulated.

2)  The overall warm-up makes it possible to put the cardio-vascu-

lar and respiratory system into action progressively, for a better 
blood supply to the muscles and better preparation for the effort. 
It should be long enough: 10 minutes for a recreational sport, and 20 
minutes for a competitive sport. 

Note that you should warm up for longer: in the morning and if you are 
over 55.

B - Training

The workout is the main phase of your physical activity. 
By working out on a REGULAR basis, you can improve your physical fi -
tness.
• Anaerobic work, for improving endurance.
• Aerobic work for improving cardio-pulmonary strength.

C - Warming down

This corresponds to low-level activity; it is the progressive “resting” phase. 
WARMING DOWN brings your cardiovascular, respiratory and circulatory 
systems and your muscles back to normal functioning (thereby preventing 
undesirable side effects such as the build-up of lactic acid, which is one of 
the major causes of muscle pain namely, cramps and stiffness).

D - Stretching

You should stretch after warming down.
Stretching after exertion: Minimises MUSCULAR STIFFNESS caused by the 
build-up of LACTIC ACIDS and “stimulates» BLOOD CIRCULATION

PHASES OF PHYSICAL ACTIVITY

The elliptical bike is an excellent form of cardio-training. Training on this apparatus will increase your cardiovascular capacity, thereby improving 
your physical fi tness and your endurance. You will also burn calories (a necessary step in losing weight, in conjunction with a diet). The elliptical trai-
ner also helps you to tone your legs, buttocks and upper body (chest, back and arms). The calf muscles and lower abdominals are also exercised.
You can consolidate work on your buttocks by pedalling backwards.

PA R T S   O F   T H E   B O D Y   E X E R C I S E D

If you are just starting out, begin by exercising for several days at a low resistance and speed, without forcing it, taking breaks if necessary. 
Gradually increase the number or duration of the sessions.

U S E

Maintenance/Warm-up: Gradual effort 
starting with 10 minutes.

For maintenance work designed to keep you 
in shape or get back into shape, you can train 
every day for about ten minutes. This type of 
exercise will wake up your muscles and joints, 
or it can be used as a warm-up before ano-
ther type of physical activity. To develop muscle 
tone in the legs, choose a greater resistance 
and increase the duration of the exercise.
Obviously, you can vary the pedalling resis-
tance over the course of your workout.

Aerobic exercise for getting into shape: 
Moderate effort for a relatively long 
time (30 minutes to 1 hour).

If you wish to lose weight, this type of exer-
cise, combined with a diet, is the only way 
to increase the amount of energy your body 
consumes. 

To do this, it is useless pushing yourself beyond 
your limits.
Training on a regular basis is what will produce 
the best results.
Choose a relatively low pedalling resistance 
and exercise for at least 30 minutes.
This exercise should cause you to build up a 
mild sweat, but it certainly should not leave you 
out of breath. 
It is the duration of the exercise at a slow pace 
that will cause your body to dip into your fat 
reserves to get its energy, as long as you pedal 
for more than about thirty minutes at least three 
times a week.

Aerobic training for endurance: 
Sustained effort for 20 to 40 minutes.

This type of training aims to strengthen the 
heart muscles signifi cantly and improve respi-
ratory functioning.

Pedalling resistance and/or speed is increased 
to accelerate respiration during exercise.
This type of exercise is more sustained than 
when you are working out to get into shape.
Little by little, as you train, you will be able to 
work out for longer, at a faster pace or with a 
higher resistance. 
Aerobic endurance training requires at least 
three training sessions per week.
More intense workouts (anaerobic work and 
red-zone work) are reserved for athletes and 
require specifi c preparation.
After each session, spend several minutes pe-
dalling, gradually reducing speed and resis-
tance to warm down and gradually return the 
body to rest.

C A R D I O - T R A I N I N G

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Summary of Contents for VE 170

Page 1: ...UCTIONS MODO DE EMPLEO GEBRAUCHSANWEISUNG ISTRUZIONI PER L USO GEBRUIKSHANDLEIDING MANUAL DE UTILIZAÇÃO INSTRUKCJA UŻYTKOWANIA HASZNÁLATI ÚTMUTATÓ ИНСТРУКЦИЯПОИСПОЛЬЗОВАНИЮ Ο ΗΓΙΕΣ ΧΡΗΣΗΣ INSTRUCŢIUNI DE UTILIZARE NÁVOD NA POUŽITIE NÁVOD K POUŽITÍ ...

Page 2: ...ni da conservare Bewaar deze handleiding Instruções a conservar Zachowaj instrukcję Őrizze meg a használati útmutatót Сохранить инструкцию Οδηγίες χρήσης για φύλαξη Păstraţi instrucţiunile Návod je potrebné uchovať Návod je třeba uchovat Réalisation EVOLUTION 32 69 250 500 DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France Made in China Hecho en China ...

Page 3: ...3 5 5 5 5 5 L R L R ...

Page 4: ...4 L R M8 40L 1 2 A x 8 B C D E x 1 F G x 1 x 6 x 1 M8 20L D24 20UNF 1 2 D24 20UNF x 2 M8 20L x 2 M8 65L M8 25L x 4 x 1 ...

Page 5: ...5 B A 1 x4 x2 2 1 44 1 2 1 1 A x4 B x2 MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING MONTAGEM MONTAŻ SZERELÉS СБОРКА ΣΥΝΑΡΜΟΛΌΓΗΣΗ MONTARE MONTÁŽ MONTÁŽ ...

Page 6: ...6 A 4 2 4 1 2 1 2 3 2 2 A 2 A 3 49 3 48 50 49 47 1 x1 x1 50 A 1 2 MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING MONTAGEM MONTAŻ SZERELÉS СБОРКА ΣΥΝΑΡΜΟΛΌΓΗΣΗ MONTARE MONTÁŽ MONTÁŽ 2 ...

Page 7: ...7 62 61 31 63 3 1 34 4R 3 7 7 34 7 39 3 3 6 39 6 3 3 C C F L L R D24 1 2 20UNF X1 D24 1 2 20UNF X1 3 C x2 E F MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING MONTAGEM MONTAŻ SZERELÉS СБОРКА ΣΥΝΑΡΜΟΛΌΓΗΣΗ MONTARE MONTÁŽ MONTÁŽ ...

Page 8: ...8 M8 40L 4 A D x4 x4 6 20 4 1 4 3 4 2 A A A A D D D D MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING MONTAGEM MONTAŻ SZERELÉS СБОРКА ΣΥΝΑΡΜΟΛΌΓΗΣΗ MONTARE MONTÁŽ MONTÁŽ ...

Page 9: ...9 X6 5 G 3 x2 5 1 8 77 5R 5L 5 3 5 2 L R L R L R R G x2 G x2 G MONTAGE ASSEMBLY MONTAJE MONTAGE MONTAGGIO AFWERKING MONTAGEM MONTAŻ SZERELÉS СБОРКА ΣΥΝΑΡΜΟΛΌΓΗΣΗ MONTARE MONTÁŽ MONTÁŽ ...

Page 10: ...llás állításához Колесико регулировки сопротивления Τροχίσκος ρύθµισης της αντίστασης Rotiţă canelată de reglare a rezistenţei Nastavovacia skrutka odporu Kolečko pro nastavení zátěže 阻力调节杆 Pédales Pedals Pedales Pedale Pedali Pedalen Pedais Pedały Pedálok Педали Πετάλια Pedale Pedále Pedály 踏板 Roulettes de déplacement Castors Ruedas de desplazamiento Transportrollen Rotelle di spostamento Transpo...

Page 11: ... è danneggia ta illeggibile o assente occorre sostituirla Non avvicinare mani piedi e capelli ai pezzi in movimento WAARSCHUWING Onjuist gebruik van dit product kan ernstige ve rwondingen veroorzaken Voordat u het product gaat gebruiken moet u de gebruiksaanwijzing lezen en alle waarschuwingen en instructies die hij bevat toepassen Deze machine niet door kinderen laten gebruiken en niet in de buur...

Page 12: ...mercial rental or institutional setting 5 Use the product indoors on a flat surface in an uncluttered place free from moisture and dust Ensure that you have enough space to safely access and move around the device Do not store or use the product outside 6 It is the user s responsibility to inspect and if necessary tighten all parts before using the product Immediately replace any worn or defective ...

Page 13: ...t they are in full contact with the springs 3 Replace the battery cover and the console ensuring that they are correctly attached 4 If the display is unreadable or incomplete remove the batte ries wait for 15 seconds and then replace them 5 When you remove the batteries the console memory is erased RECYCLING The crossed out wastebasket symbol indicates that this pro duct and the batteries it conta...

Page 14: ...ESETTING THE PRODUCT The product goes into standby mode after ten minutes of inactivity The indicators are reset to 0 when the product goes into standby mode the data is not saved 1 2 3 4 5 Speed This function indicates estimated speed either in km h or mph depending on the position of the switch on the rear of the product Distance This function displays the estimated distance covered during the t...

Page 15: ...ining Training on this apparatus will increase your cardiovascular capacity thereby improving your physical fitness and your endurance You will also burn calories a necessary step in losing weight in conjunction with a diet The elliptical trai ner also helps you to tone your legs buttocks and upper body chest back and arms The calf muscles and lower abdominals are also exercised You can consolidate...

Page 16: ...layed on your console is for information purposes and has no scientific value The numerical values are likely to vary depending on your palm position and the pressure exerted on the heart rate sensors If your hands are not in full contact with the heart rate sensors measurements will be affected This device is not designed to be used for a medical diagnosis or to prevent cardiac problems Consult a ...

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