Monark 915E, Instruction Manual

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13
Inspection routines
Check
that the chain runs evenly and that there is no play in the crank bearing
that the crank bearing is properly home on the crank axle
that the pedals rotate smoothly and that the pedal axle is free from dirt
that the pedal axle is properly home on the crank
that the toe clip straps are in good condition
that the brake wheel is positioned centrally and rotates evenly
that the threads on the locking knobs for the handlebars and the seat are greased
that the thrust washer is present on the handlebar and seat locking devices
that the seat clamp is well tightened
that the friction band does not show signs of excessive wear
that the pedals and chain are lubricated
Crank bearing
The deep groove ball bearings in the crank bearing are lubricated for life and normally do not require
any attention. If a fault in the bearing is observed or suspected then contact a specialist.
Brake wheel bearing
The bearings in the brake wheel are lubricated for life and normally do not require any attention. If a
fault in the bearing is observed or suspected then contact a specialist.
THE IMPORTANCE OF REGULAR EXERCISE
The human body is built for action – not for rest. Once upon a time this was a necessity: the struggle for
survival demanded good physical condition. But optimal function can only be achieved by regularly
exposing the heart, circulation, muscles, tendons, skeleton and nervous system to some loading, i.e.
training.
In the old days the body got its exercise both in work and at leisure. In our modern society, however,
machines have taken over an ever increasing share of the tasks which were formerly accomplished with
muscular power alone. Our life has at an accelerated tempo been dominated by sitting, riding and lying.
Thus, the natural and vital stimulation that tissues and internal organs receive through physical exercise
has largely disappeared. Certain tissues such as muscles, bone and blood and also a number of bodily
functions can adapt to inactivity – and to stress. Studies have proved that if you use 30 minutes for
exercise like brisk walking, running, bicycling, swimming or skiing 2-3 times a week, your condition has
been improved by some 15 per cent after a few months. The efficiency of the heart muscle will increase
and joints and muscles grow in strength. The capillary density increases in the trained muscle and their
enzymatic activities are enhanced. The body adapts to the new demands. The perceived exertion at a
given rate of exercise becomes reduced.
With increased physical activity fatness is concentrated, the appetite functions “safer”, you can eat more
without risk for overweight and thereby the risk of lack of important essential food nutrients decreases.
For many individuals the effect of habitual physical activity also improves the wellbeing and it is a good
feeling to have a potential to cope with straining situations.