HMS H9244, Manual Instruction

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USAGE
Elliptical bike
is use for all body exercises.
M agnetic
elliptical bike H9244 is item
class
H. Unit is not intended for therapy or rehabilitation.
TRAINING INSTRUCTION
1. Warm-Up
To prevent injury and maximize
performance we recommend that each
workout period starts with a warm-up. We
suggest you do the following exercise as
the sketch map. Each exercise at least
about 30 seconds.
2. Position
Put feet’s on pedals, hands put on the handlebar. Keep your back straight.
3. Training Organization
Warm-up:
Before every training you should warm-up for 5-10 minutes. Here you can do some stretching
and training with low resistance.
Training session:
During the actual training a rate of 70% -85% of the maximum pulse rate should be chosen. The
time-length of your training session can be calculated with the following rule of thumb:

daily training session: approx. 10 min. per unit

2-3 x per week: approx. 30 min. per unit

1-2 x per week: approx. 60 min. per unit
Cool down:
To introduce an effective cool-down of the muscles and the metabolism the intensity should be
drastically decreased during the last 5
– 10 minutes. Stretching is also helpful for the prevention
of muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to
increase the resistance to reach your optimum pulse rate. The units will be continuously easier
and you will feel a lot fitter during your normal day. For this achievement you should motivate
yourself to exercise regularly. Choose fixed hours for your training session and do not start
training too
aggressively. An old quote amongst sportsmen says: “The most difficult thing about
training is to start it.”