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20

Training Recommendations

Preparation Before Training

Before you start training make sure that not only your training device is in perfect condition, your body must also 
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-

sult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly be able to give 

you valuable advice and information. This applies to people who are over 35, have problems with overweight, 
heart or circulatory system problems.

Training Plan

Essential to effective, target orientated, and motivating training is to have a forward-looking trainings plan. 

 

Plan your fitness training as an integral part of your daily routine. If you don’t have a fixed plan, training can 

easily interfere with regular commitments or continually be put off to another unspecified time.

If possible, create a long term monthly plan and not just from day to day or week to week. A training plan should 

also include sufficient motivation and distraction during training sessions. An ideal distraction is to watch TV 

during training as this diverts your attention both visually and acoustically. Make sure that you reward yourself 
and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes 
within two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you 
have not allowed yourself till then.

Warm-Up Before Training

Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the 
up-coming exertion in training.  

Cool-Down After Training

Do not just get off your training device immediately the training session is finished. Like with the warm-up stage 

you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your 
muscles thoroughly. 

Front Thigh Muscles

Support yourself with your right hand against the wall or on your training device. Bend 
your knee and raise your left foot backwards so you can hold it with your left hand. Your 

knee should be pointing straight down to the floor. Pull your leg backwards until you feel 

a light pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot 

go and stand it back on the floor. Repeat the exercise with your right leg.

 

Inner Thigh Muscles

Sit on the floor. Pull the soles of your feet together in front of you raising your knees 

slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press 

your thighs down towards the floor with your arms until you feel a light pulling in your 

thigh muscles. Hold this position for 10 to 15 seconds. Make sure to keep your upper 
body straight throughout the exercise. Release the pressure from your thighs and slowly 
stretch out your legs to the front. Stand up slowly steadily. 

 

Legs, Calves and Buttocks

Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of your 

foot on your right thigh. Bend your top body over so you can stretch out your right hand 
to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and 
sit slowly and steadily up straight again. Repeat this exercise with your left leg. 

 

Leg and Lower Back Muscles

Sit on the floor with your legs stretched out. Stretch forward with your hands and try to 

grasp the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let 
go of your toes and slowly and steadily sit back up straight again. 

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Страница 1: ...AirBike 90PRO ENG I N S TA L L AT I O N O P E R AT I N G M A N U A L...

Страница 2: ...25 26 Disposal 26 Notes 27 29 Warranty 30 Service Contract 31 2021 MAXXUS Group GmbH Co KG All rights reserved All rights reserved This publication may not be reproduced stored in a retrieval system...

Страница 3: ...should be placed under the device to protect damageable floors such as wood laminates floor tiles etc Please ensure that this underlay cannot slip or slide Do not put this training device on pale or w...

Страница 4: ...93 Lock nut M8 3 105 Allen screw M8x30 4 106 Pan head screw M5x12 6 107 Allen screw M6x15 6 No Description QTY 108 Allen screw M10x20 8 109 Allen screw M6x10 4 117 Corrugated washer M10 4 Handlebars S...

Страница 5: ...front 1 44 Stabiliser rear 1 51 L Handle left 1 58 R Handle right 1 48 Cockpit frame 1 75 Spacer washer 2 No Description Qty 74 Mounting plate 2 38 L Pedal left 1 39 R Pedal right 1 83 Foot rest 2 84...

Страница 6: ...ow the sequence of the installation steps exactly and follow the instructions for the individual assembly steps The installation of the training device must be carried out by responsible adults Carry...

Страница 7: ...t of the base frame 1 Step 3 Assembling the Pedals Loosen the screw 109 on the left pedal arm 24 Then insert the thread of the left pedal 38 into the mount of the left pedal arm and screw it tight in...

Страница 8: ...the connecting tube 29 of the base frame to the mount at the bottom of the handlebar 58 To do this use the mounting plate right 74 a spacer washer 75 an Allen screw M8x30 105 and a lock nut M8 93 Do n...

Страница 9: ...106 Finally attach the bottle holder 118 to the cockpit frame 48 with two pan head screws M5x12 106 Make sure that your exercise equipment is always level In order to compensate for minor bumps or sl...

Страница 10: ...in this pulled position and then set the desired saddle height Let go of the knobl to engage the locking mechanism again To do this you may need to move the seat tube slightly up or down to engage the...

Страница 11: ...ty Please choose a dry level and warm place to store your training device For your own sake also make sure that you choose a training area which is sufficiently ventilated to ensure optimum oxygenatio...

Страница 12: ...ally after 60 to 90 seconds of inactivity Inserting the Batteries The cockpit of your training device is powered by two AA 1 5V batteries To replace or insert the batteries open the battery compartmen...

Страница 13: ...n km h RPM indicates the current number of revolutions per minute RPM Power WATT Indication of the power output in relation to the speed in watts WATT Note on calorie measurement The energy consumptio...

Страница 14: ...art Press the START key to start training Training End As no target value is set for this program the user has to end the program themselves To do this press the STOP key After 30 seconds the cockpit...

Страница 15: ...hreshold 65 or 85 of the maximum heart rate This program can only be used with an optionally available chest belt Step 1 Program Selection Press the Target Heart Rate program key Step 2 Setting the Ta...

Страница 16: ...nds the cockpit will switch to stand by mode and after 60 seconds it will automatically switch off General Functions Changing the Display from Kilometres to Miles The display of the distance and speed...

Страница 17: ...ill switch to stand by mode and after 60 seconds it will automati cally switch off Interval Training with 20 Second 10 Second Time Intervals Interval 20 10 This HIT training HIT High Intensity Trainin...

Страница 18: ...25 carbohydrate and 5 protein Fat burning target zone 60 to 70 of the maximum heart rate This training zone is suitable for athletes and sports people who aim to lose weight Training in this zone the...

Страница 19: ...le If the display of the pulse does not work only in individual cases the device is not defective In this case we recommend the use of a chest belt to achieve a permanently correct pulse display This...

Страница 20: ...o not just get off your training device immediately the training session is finished Like with the warm up stage you should continue for 3 5 minutes at minimum resistance to cool down After training y...

Страница 21: ...ning goals such as weight reduction cardiac exercise training improvement of physical con dition stress reduction etc to strive for training intensity to meet these goals should be be adjusted It make...

Страница 22: ...t rate MAXXUS Floor Protection Mats Due to its extreme density and material thickness of 0 5cm these mats provide perfect protection for floors and floor coverings against damaging scratches and soili...

Страница 23: ...lay when I turn it on Check if the power cable is both attached correctly to the device and properly plugged into the socket and or if it is damaged Check if the control cable has been pinched or jamm...

Страница 24: ...24 Exploded Drawing...

Страница 25: ...Holder 1 73 PU Seat 1 74 Fixing Plate 2 75 Disc Spacer 2 76 Cam Handle 1 77 Handle Spacer 2 Part No Description Qty 78 Pressure Plate 1 79 Pressure spring 2 80 Pressure bushing 1 81 Compression Block...

Страница 26: ...rn them to the retailer If in doubt please enquire at your municipal or local government authority on how to dispose of your batteries and rechargeable batter ies properly and in an environmentally so...

Страница 27: ...27 ENG Notes...

Страница 28: ...Notes 28...

Страница 29: ...29 ENG Notes...

Страница 30: ...eriod for your training device starts on the date of purchase and applies solely to products which were purchased directly from the MAXXUS Group GmbH Co KG or one of the MAXXUS Group GmbH Co KG direct...

Страница 31: ...at must be completed Fault Description Please enter a short description of the error as precisely as possible below For example when where and how does the error occur Frequency after which period at...

Страница 32: ...Maxxus Group GmbH Co KG Nordring 80 D 64521 Gro Gerau Germany E Mail info maxxus de www maxxus com...

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