Spokey 84712, Manual

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8
Weight loss, Training sessions
An important factor here is the effort you put into your exercises. The
longer and harder you train, the more calories you will burn. It will be a
success to obtain the same efficiency as for fitness training. It is recommended to perform your exercises 3-4 times per week
– for
approx.: 30 minutes.
Intensive training, which helps you to lose your weight, should be carried
out more frequently, for at least approx.: 45-50 minutes
TRAINING MANUAL
Adherence to the following TRAINING CYCLE will bring many benefits to your health, such as physical fitness, muscle development and weight loss - in
conjunction with the calorie intake control.
Warm-up stage
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with
the left hand. Then grasp your right foot with the right
hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then
stretch the arm muscles.
Stretching the muscles of your calves
Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back
alternately to stretch the leg muscles.
Stretching the muscles of your legs
Lie down on the floor. Bend your knees and pull them to
the chest.
Starting the exercise
Stand on the foot rail. Next, set the speed to the lowest possible value. The next step is stepping onto the running belt and setting the desired
speed
Training stage, relaxation
This stage requires your effort. In time, with regular training, your leg
muscles become more flexible. You should exercise at your own pace,
but it is important to constantly keep the same speed.
Relaxation
allows you to restore a normal heartbeat and “cool down” your
muscles. This stage is a repetition of the warm-up and it should be
continued for about 5 minutes. Please repeat the stretching exercises,
remembering not to strain your muscles. It is recommended to train at
least three times a week.
How to get off the treadmill
a) standard stopping procedure
Press the STOP button.
Attention: Wait till the running belt is completely still. Next, remove the
safety key and press the main switch.
b) emergency method
In order to get off the treadmill as a result of the equipment malfunction or
your health problems, please slow down your running speed gradually.
You can get off the treadmill when the belt stops running. You can also
use the security key.
NOTE: Always after finishing your exercise session on the treadmill,
disconnect the treadmill from the power source.
The equipment label depicting a crossed-out wheeled bin symbol informs that it is forbidden to dispose of waste electrical and electronic equipment together with other types of
waste. In accordance with the WEE directive on waste electrical and electronic equipment, separate waste management processes should be applied for this type of
equipment. The user who intends to dispose of such a product is obliged to return it to an electronic equipment collection point thanks to which they can contribute to its re-use,
recycling, and recovery and, in this way, protect the environment. To do this, contact the sales point where the equipment was purchased or a representative of the local
authorities. Hazardous substances included in electronic equipment can have negative long-term influence on the natural environment and they can also have negative effect
on human health.