Crivit 347010 2001, Инструкция по эксплуатации

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20
Replacing the battery
WARNING! Observe the following
instructions to avoid mechanical and
electrical damage.
Danger!
There is one LR44 battery in the product. You
can replace the battery if it stops working.
1. Lever up the display on the side and carefully
remove it. The battery is at the back of the
display.
2. Carefully slide the empty battery out of the
battery holder and replace it with a new
battery.
Note:
ensure the battery is completely inside its
holder. Pay attention to the plus/minus poles of
the batteries and their correct insertion.
3. Insert the display and the cable connections
into the casing once again.
Note:
ensure the display is properly seated in
its casing.
Training with the stepper
Expansion bands
Note the max. stretch length of the
expansion bands.
The shorter you adjust the expansion bands, the
greater the strength required.
• Shorten the expansion bands by fixing the
rubber tube (2a) in place with the securing
ball (2b) (Fig. B).
IMPORTANT! Be careful not to shorten
the expansion bands to much. Do not
go past the ‘MIN.’ marking!
Important! Before training, check that
the expansion bands are securely
attached and that the hook is securely
screwed closed. Warning! The eyelets
are secured for tensile loads upwards
only, and may not be subjected to trans-
verse loads. There is a risk of injury, or
damage to the stepper.
When you are training with the expansion bands
(2), unhook the carabiner (2c) from the eyelets
(1a) to avoid the risk of tripping (Fig. C).
Mounting the stepper
Press one pedal down completely with your foot,
so that the pedal arm rests with its stopper on the
base frame.
Then step on the tread of the lowered pedal arm.
Place the other foot on the other, upward-sloping
tread.
Dismounting
Standing on the stepper, push one of the treads
all the way down, so that the pedal arm stopper
rests on the base frame.
Then take your foot from the pedal which is
pointing upward, and place it on the floor. Then
take your foot from the pedal which is pointing
downward.
Muscle groups exercised
The exercises without the expander bands main-
ly exercise the leg and buttock musculature.
Exercises that involve stepping and the expan-
der bands strengthen the buttock, leg, arm and
shoulder musculature.
Exercise that involve the expander bands but
not stepping strengthen your arm and shoulder
musculature.
Body posture
Please ensure that you keep your body straight
during training sessions. Avoid a hollow-back
posture at all costs.
Important: while exercising, keep con-
stant abdominal tension and keep your
upper body erect!
The pedal arm stopper should not touch the
base frame if you are stepping evenly. So you
should always shift your weight from one leg to
the other shortly before touchdown. It can also
be helpful if you let your arms swing slightly bent
in front of your upper body while stepping in a
rhythmic motion.
Operating the computer
The stepper corresponds to accuracy class C,
i.e. there is no guarantee that what is displayed
on the computer is accurate.
Turning the product on and off
When you start exercising or operating the
pedals, the computer switches on automatically.
If the stepper is not used for approx. 4 to 5 minu-
tes, the computer automatically switches off.
Note: ‘STOP’ appears in the top line of the
display when the training is interrupted.
Selecting the mode
Briefly press the select button (1b) to switch from
one mode to the next (Fig. E). The selected mode
is marked by a small triangle next to it on the
display.
1. ‘CNT’: number of steps completed during the
current training session from 0 to 9999
2. ‘TIME’: previous training time from 0:00 to
99:59 min
3. ‘CAL’: calories* burned from 0 to 9999kcal
4. ‘RPM’: at the beginning of training, the
average steps per minute are shown from 40
to 220bpm
* The calculation is based on pre-programmed
standard values that only serve as a guide.
Calories burned by using of the expander bands
is not taken into account.
You can display all data one after another. To
do this, press the ‘MODE’ button (1b) repeated-
ly until the ‘SCAN’ field is marked with a small
triangle. The display switches from mode to
mode every 4 seconds.
Resetting the display
The display is on 0 only when used for the first
time. With all subsequent training sessions,
the computer continues counting from the last
time you trained. To reset the display, keep the
‘MODE’ button pressed down until all symbols
can be seen at the same time.
Training instructions
Consult with your doctor before you start
training!
Goal-setting
Various goals can be achieved through approp-
riate training:
• improving overall fitness
• increasing stamina
• greater wellbeing
Success is essentially dependent on the fol-
lowing points, which we would particularly like
to bring to your attention:
• regular training for sufficient periods
• appropriate nutrition
• monitoring training success
Who can train?
If you haven’t trained or participated in sport
for an extended period, have cardiovascular or
orthopaedic problems, take medication, or are
pregnant, you should consult your doctor before
you commence training. Tell him/her which
training equipment you intend to use. Undergo
an examination to ascertain which training pro-
grammes are suitable for you. To be sure, take
these instructions for use with you, so your doctor
can devise an individual training programme
with you.
In general, every physically healthy person, whe-
ther young or old, can begin a fitness training
programme, if he/she has consulted a doctor
beforehand.
Note!
Incorrect or excessive training can
endanger your health.
Strain
Intensive training strains your whole body.
The body, especially the heart and circulatory
system, requires time to adapt to the changes
brought on by the training sessions. For this
reason, it is important to increase levels slowly,
and to ensure that appropriate breaks are taken
during and after training. Ensure that you train
at an appropriate level, i.e. one in which you do
not over-strain yourself. Listen to your body; end
the workout immediately if you feel unwell, are
short of breath or experience dizziness.
You are exercising at the correct level if you can
have a normal discussion during your training
session.
Cooling down/relaxing
Cooling down and relaxing is just as important
as a good warm-up routi ne. Always end your
training session appropriately; reduce your pace
and effort level, and do light stretching exercises
when you have dismounted the product. This
gives your pulse time to calm down, and your
body is able to recover more effectively for
future efforts.
The duration of recovery periods between
training sessions should be based on your fitness
level.
Avoid excessive exercise intensity to prevent
overtraining. Excessive strain can cause health
problems and lead to death. You must end the
training immediately if you feel tired or weak.
To determine your personal training intensity,
you can determine your approximate maximum
heart rate (MHR) using the following formula:
MHR = 220 – your age
Depending on your training goal, there are 5
training zones within which you may push the
effort level to your maximum heart frequency.
Zones
Regeneration zone = 50–60% of your MHR
Fat-burning zone = 60–70% of your MHR
Carbohydrate-burning zone = 70–80% of your
MHR
Anaerobic zone = 80–90% of your MHR
Warning zone = 90–100% of your MHR
GB/IE