46
47
ENGLISH
7. TRAINING
GENERAL
The low-impact characteristics and the high-calorie consumption make this ergometer a popular
endurance fitness equipment.
The movement is similar to that of running, but without the impact load. The steady elliptical
motion of the ergometer will strengthen your legs, butt and hips. Legwork combined with upper
body training will strengthen your arms, shoulders, chest and back.
CAUTION! PROPERLY GETTING ON AND OFF THE ERGOMETER!
GETTING ON
•
Grab the handles with both hands. With your left foot, step onto the left pedal, or with your
right foot, step onto the right pedal. Once you stand securely on both pedals, slightly bend
your upper body forward with your arms extended.
GETTING OFF
•
After exercise, wait for the device to come to a complete stop. When you have finished your
workout, first grab the handles with both hands.
•
Once the pedals have come to a complete stop, put one foot down next to the device
followed by your other foot. You may then release the handles and leave the device.
•
Caution! Practice the leg movement first before using your arms to exercise!
LEG/LOWER BODY TRAINING
•
Grab the handles with both hands!
•
The movement is similar to that of running, with the legs loaded alternately. Start exercising
with an easy walking movement, until your body has adjusted to the rhythm of the motion.
•
The ergometer supports both a forward and backwards running motion, allowing you to
exercise different muscles of your body.
8. MAINTENANCE, CLEANING AND CARE
•
After the assembly and before using the home trainer, always make sure that all bolts/nuts
are fully and correctly tightened.
•
Clean the unit regularly with a slightly damp cloth and a mild cleaning agent.
•
This is especially important for the seat and the handles, as these parts are in contact with
parts of your body during the entirety of training.
•
Regularly lubricate the bearing (83) with commercially available grease.
TRANSPORT
•
Due to the heavy dead weight of the device, we recommend asking a 2nd person for help
for transporting the device. Proceed as follows: Put one foot on the front pedestal, hold
the device by its fixed handle located underneath the training computer, and then tilt the
device in such a way, that it slides on the transport roller. When reinstalling the device, put
one foot on the front pedestal again and let the device slip to the floor slowly.
•
Caution! The transport rollers can cause scratching or similar on parquet floors or other
softwood surfaces. Always place the device on a cloth or mat, and move the device using the
cloth/mat. The retailer or manufacturer is not liable for any damage caused by nonobservance!
9. NOTES ON DISPOSAL
Packaging materials are raw materials and can be recycled.
Separate the packaging materials and dispose of them properly in the interest of
the environment. Your local administration can provide additional information.
Do not dispose of used devices with the household waste!
Dispose of used devices properly! Doing so helps fulfill out responsibility to
protect the environment. Your local administration can provide information on
collection points and opening hours.
GRG-HT-9800-iE-IM-DE+GB+FR-04.indb 46-47
20/6/2016 5:39 PM
