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User programs (PERSONAL U1-U4)

This mode allows to freely use the device by even four different users. Each
one of them has the ability to set his/her sex, age, height, and weight

– the

data will be saved by the system. Thanks to that a possibility to compare

the results exists. The user can also use the U0 mode in which he/she also
can set the data before the training, but they will not be saved.

Heart rate control (P17-P19)

In the HRC mode are available two possibilities: autonomous selection of
target pulse value or using the initially set levels.

Autonomous goal value selection

In  this  program  the  user  determines  what  pulse  value  he/she  wants  to
achieve  during  a  training.  Possible  selection  scope:  30-240  beats  per
minute.
The speed of pedalling, which is controlled by the user, also influences the
pulse value.

Initially set levels

Depending on what goal the user wants to achieve, please maintain proper
pulse level. In this device are adopted three levels allowing to keep the

pulse on the level of 55%, 75%, and 90% of the maximal pulse value for
the user at a given age.
After  selecting  the  pulse  value,  the  system  will  show  a  number
corresponding the optimal user pulse value.
Please pay attention to: The 55% level corresponds to a training focused
on attaining optimal form level to lead healthy lifestyle, 75% is considered
as  an  optimal  value for  people  who  want  to  increase their condition,  and
90% checks out with an interval and effort training.
Note! When  choosing  the  90%  level  training,  please  pay  attention  to  the
signals coming from your body. It is a very intense training that, when used
to often, can lead to an injury.

STARTING AND ENDING TRAINING

To start the training, press the START/STOP button after choosing a
program and entering its parameters.

To end a training session before the program ends, press the
START/STOP button..

Your body position

Place your feet on the pedals and grasp the handles with
your hands. Exercise by moving your feet and hands
alternately. You should have your back straight while
exercising.
Exercising on a fitness trainer is a great alternative to
exercises performed on a traditional trainer.

Shaping your muscles

To shape your muscles during exercises, you should increase the
resistance substantially. This will bring about the increased muscle tension
and it may mean that you will not be able to train for as long as you want.
If you would also like to exercise your fitness, you should change your

training programme. You should exercise practising the following stages:
warm-up stage, proper training stage and relaxation stage. However, at the
end of your training, you should increase the resistance, so that you can
enhance the workout of your leg muscles. You should also reduce your
speed, so that the pulse remains at the indicated level.

Weight loss

An important factor here is the effort you put into your exercises. The longer
and harder you train, the more calories you will burn. It will be a success to
obtain the same efficiency as for fitness training.
Intensive training, which helps you to lose your weight, should be carried
out more frequently, for at least approx.: 45-50 minutes

TRAINING MANUAL

Adherence to the following TRAINING CYCLE will bring many benefits to your health, such as physical fitness, muscle development and weight loss - in
conjunction with the calorie intake control.

Warm-up stage

This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.

Stretching the muscles of your thighs and buttock

Do the exercise as shown in the figure.

Stretching the muscles of your thighs

Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.

Stretching the muscles of your thighs and knees

Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.

Stretching the muscles of your upper body

Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.

Stretching the muscles of your calves

Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back alternately
to stretch the leg muscles.

Stretching the muscles of your legs

Lie down on the floor. Bend your knees and pull them to the
chest.