TRAINING ON AN EXERCISE BIKE
CAUTION!
Allow yourself time to familiarise yourself with the bike and
make sure you are maintaining a good posture. You could damage your
health if you don’t apply the training principles or instructions correctly!
Attention, this exercise bike is not adapted for therapeutic training.
1. Warm up:
Warming up before each exercise session is essential. Walking or running
on the spot activates the cardiovascular system and prepares you for the
physical exertion to come. Start your exercise programme at a reduced
speed and only increase it when your muscles are properly warmed
up. Always match your warm-up programme to your performance level
also.
2. Breathing:
Correct breathing plays an important role when exercising. Breathe calm-
ly and evenly. Never hold your breath while exercising.
3. Clothes and space:
Wear comfortable sports clothing when exercising and ensure that you
have at least 1 m space around you to perform the exercises. Always
wear sports shoes; never exercise in bare feet, sandals, socks or tights.
4. Training tactics:
Do not over-exert yourself and always match your exercises and the scope
of your training to your level of proficiency. Initially begin by exercising for
just a few minutes and slowly build up from week to week. Always take at
least a day‘s break between two exercise sessions. It is fundamental that
you consult your doctor before starting an exercise program.
5. Cool down:
Never stop exercising abruptly. Instead, gradually reduce your speed be-
fore leaving the machine. Carry out some light stretching exercises af-
terwards. This allows your pulse to drop slowly and your body to recover
more quickly for the next session, as the decomposition of metabolic
wastes (lactates) is better achieved by carrying out these movements at
the end.
6. Health:
Stop the exercise program immediately if you feel a tightening in your
muscles or any general pain when carrying out the exercises. For your
own safety, please contact a doctor.
STARTING POSITION
Carefully sit on the exercise bike. Make sure the foot straps are positioned
correctly. Initially pedal slowly when starting your exercises. Check that
your seat has been set to the correct height; you can discern this from the
position of your legs. If your knee is slightly bent when in the lowest pedal
position, the seat is at the right height. Please do not adjust the height of
the seat while sitting on the bike.
HEART RATE TRAINING
Begin training at a pleasant rate and increase it gradually until you have
reached your desired heart rate. A GP or fitness trainer can tell you what
this should be. Measure your heartbeat while training as often as pos-
sible in order to ensure that you are training at your optimal heart rate.
LEVEL REGULATION
The pedal resistance can be set with the resistance regulator. A higher
resistance makes it harder to move the pedals, while a lower resistance
makes it easier. You can get the best setting by regulating the resistance
while you are operating the exercise bike.
CARE AND MAINTENANCE
Use a dry or damp cloth only to clean the product; do not use special
cleaning agents! Check the product for damage or traces of wear and
tear before and after each use. Store the product in a safe place where it
is protected from the elements, cannot be damaged, and no one can be
injured. For your own safety, please use original spare parts only. These
can be sourced from HUDORA. Do not make any structural changes. If
parts become damaged or if sharp edges or corners should develop, the
product may not be used any more. If in any doubt, please contact our
service team (http://www.hudora.de/service/).
DISPOSAL ADVICE
At the end of the product’s life, please dispose of it at an appropriate col-
lection point provided in your area. Local waste management companies
will be able to answer your questions on this.
SERVICE
We make every effort to deliver faultless products. If faults do arise how-
ever, we put just as much effort into rectifying them. Therefore, you can
find numerous information on the product, replacement parts, solutions
to problems and lost assembly manuals at http://hudora.de/artnr/65243/.
You may also call us: +49 2191/60921-8800.
EN
INSTRUCTIONS ON ASSEMBLY AND USE
Art.-Nr. 65243
Stand 08/10
15/20
TRAINING ON AN EXERCISE BIKE
CAUTION!
Allow yourself time to familiarise yourself with the bike and
make sure you are maintaining a good posture. You could damage your
health if you don’t apply the training principles or instructions correctly!
Attention, this exercise bike is not adapted for therapeutic training.
1. Warm up:
Warming up before each exercise session is essential. Walking or running
on the spot activates the cardiovascular system and prepares you for the
physical exertion to come. Start your exercise programme at a reduced
speed and only increase it when your muscles are properly warmed
up. Always match your warm-up programme to your performance level
also.
2. Breathing:
Correct breathing plays an important role when exercising. Breathe calm-
ly and evenly. Never hold your breath while exercising.
3. Clothes and space:
Wear comfortable sports clothing when exercising and ensure that you
have at least 1 m space around you to perform the exercises. Always
wear sports shoes; never exercise in bare feet, sandals, socks or tights.
4. Training tactics:
Do not over-exert yourself and always match your exercises and the scope
of your training to your level of proficiency. Initially begin by exercising for
just a few minutes and slowly build up from week to week. Always take at
least a day‘s break between two exercise sessions. It is fundamental that
you consult your doctor before starting an exercise program.
5. Cool down:
Never stop exercising abruptly. Instead, gradually reduce your speed be-
fore leaving the machine. Carry out some light stretching exercises af-
terwards. This allows your pulse to drop slowly and your body to recover
more quickly for the next session, as the decomposition of metabolic
wastes (lactates) is better achieved by carrying out these movements at
the end.
6. Health:
Stop the exercise program immediately if you feel a tightening in your
muscles or any general pain when carrying out the exercises. For your
own safety, please contact a doctor.
STARTING POSITION
Carefully sit on the exercise bike. Make sure the foot straps are positioned
correctly. Initially pedal slowly when starting your exercises. Check that
your seat has been set to the correct height; you can discern this from the
position of your legs. If your knee is slightly bent when in the lowest pedal
position, the seat is at the right height. Please do not adjust the height of
the seat while sitting on the bike.
HEART RATE TRAINING
Begin training at a pleasant rate and increase it gradually until you have
reached your desired heart rate. A GP or fitness trainer can tell you what
this should be. Measure your heartbeat while training as often as pos-
sible in order to ensure that you are training at your optimal heart rate.
LEVEL REGULATION
The pedal resistance can be set with the resistance regulator. A higher
resistance makes it harder to move the pedals, while a lower resistance
makes it easier. You can get the best setting by regulating the resistance
while you are operating the exercise bike.
CARE AND MAINTENANCE
Use a dry or damp cloth only to clean the product; do not use special
cleaning agents! Check the product for damage or traces of wear and
tear before and after each use. Store the product in a safe place where it
is protected from the elements, cannot be damaged, and no one can be
injured. For your own safety, please use original spare parts only. These
can be sourced from HUDORA. Do not make any structural changes. If
parts become damaged or if sharp edges or corners should develop, the
product may not be used any more. If in any doubt, please contact our
service team (http://www.hudora.de/service/).
DISPOSAL ADVICE
At the end of the product’s life, please dispose of it at an appropriate col-
lection point provided in your area. Local waste management companies
will be able to answer your questions on this.
SERVICE
We make every effort to deliver faultless products. If faults do arise how-
ever, we put just as much effort into rectifying them. Therefore, you can
find numerous information on the product, replacement parts, solutions
to problems and lost assembly manuals at http://hudora.de/artnr/65243/.
You may also call us: +49 2191/60921-8800.
EN
INSTRUCTIONS ON ASSEMBLY AND USE
Art.-Nr. 65243
Stand 08/10
15/20
