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 cor-
rectly! Attention, this exercise bike is not adapted for therapeutic train-
ing. WARNING! Heart rate monitoring systems may be inaccurate. Over
exercise may result in serious injury or death. If you feel faint stop exer-
cising immediately.
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. While setting the saddle’s height, do not
allow the maximum height specification to overshoot.
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 home trainer has a manual magnetic band brake. The pedal resist-
ance 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.
MAINTENANCE AND STORAGE
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. Do not make any structural changes.
For your own safety, please use original spare parts only. These can be
sourced from HUDORA. 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/). Store
the product in a safe place where it is protected from the elements, can-
not be damaged, and cannot injure anyone.
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/65306/.
You may also call us: +49 2191/60921-8800.
Art.-Nr. 65306
Stand 04/11
17/24
