Spokey ORYX 920865, User Manual

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11
Watt Program
This program focuses on the value of energy produced during a training.
Set the goal
– WATT value that you want to achieve and adjust the
resistance depending on the training intensity. The results depend on,
among others, the number of rounds per minute: if the user is pedalling
faster, then the resistance level should be reduced; if the user is pedalling
faster - the level should be increased. This should be done in order to
maintain a constant WATT value.
User programs (PERSONAL U1-U4)
This mode allows to freely use the device by even four different users. Each
one of them has the ability to set his/her sex, age, height, and weight
– the
data will be saved by the system. Thanks to that a possibility to compare
the results exists. The user can also use the U0 mode in which he/she also
can set the data before the training, but they will not be saved.
Heart rate control (P17-P19)
In the HRC mode are available two possibilities: autonomous selection of
target pulse value or using the initially set levels.
Autonomous goal value selection
In this program the user determines what pulse value he/she wants to
achieve during a training. Possible selection scope: 30-240 beats per
minute.
The speed of pedalling, which is controlled by the user, also influences the
pulse value.
Initially set levels
Depending on what goal the user wants to achieve, please maintain proper
pulse level. In this device are adopted three levels allowing to keep the
pulse on the level of 55%, 75%, and 90% of the maximal pulse value for
the user at a given age.
After selecting the pulse value, the system will show a number
corresponding the optimal user pulse value.
Please pay attention to: The 55% level corresponds to a training focused
on attaining optimal form level to lead healthy lifestyle, 75% is considered
as an optimal value for people who want to increase their condition, and
90% checks out with an interval and effort training.
Note! When choosing the 90% level training, please pay attention to the
signals coming from your body. It is a very intense training that, when used
to often, can lead to an injury.
STARTING AND ENDING TRAINING
To start the training, press the START/STOP button after choosing a
program and entering its parameters.
To end a training session before the program ends, press the
START/STOP button..
Your body position
Sit on the saddle, put your feet in the pedals so that they are
blocked between the pedal base and the protective belt, put
your hands on the handlebar. During exercises, keep your
back straight (see the drawing).
Exercises with the use of stationary bicycle can replace
exercises done with the use of an ordinary bicycle.
Shaping your muscles
To shape your muscles during exercises, you should increase the
resistance substantially. This will bring about the increased muscle tension
and it may mean that you will not be able to train for as long as you want.
If you would also like to exercise your fitness, you should change your
training programme. You should exercise practising the following stages:
warm-up stage, proper training stage and relaxation stage. However, at the
end of your training, you should increase the resistance, so that you can
enhance the workout of your leg muscles. You should also reduce your
speed, so that the pulse remains at the indicated level.
Weight loss
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.
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.
USAGE AND TRAINING
Watch the movie:
A warm-
up with Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
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