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HEART RATE CONTROL

– TARGET VALUE (P20)

In this programme, the user determines what pulse value he/she wants to
achieve during training. To maintain a constant pulse level, the system will
automatically reduce load when the pulse value increases above the

determined value, and will increase it when the pulse level drops. Pedaling
speed, which you control on your own, also influences the pulse value.

STARTING AND FINISHING YOUR TRAINING

To start your training, having selected a programme and entering its
parameters, press START/STOP.

To finish a training session, press START/STOP before stopping the
programme.

FITSHOW APP

For use with equipment, Spokey recommends free FitShow application. Its
instruction manual has been attached in a separate document. It can also
be  downloaded  by  scanning  the  code  presented  beside.  The  application
can  be  installed  on  the  device  with  iOS  or  Android  system  and  with  the
technical  specifications  corresponding  to  the  latest  version  of  the
application.

THE USE OF EQUIPMENT WITH FITSHOW APP

Switch on the Bluetooth in the tablet, look for the equipment and press
Connect.
Switch on the application FitShow, also on the tablet, and then press the
“connect” button to start workout with the tablet.
(Password: 0000)

NOTE:
1. The console will switch off while connecting it to the tablet through
Bluetooth.
2. For the iOS system exit the FitShow application and switch off the
Bluetooth

– the console will start again.

3. The system needs the power supply of 9v, 1.3A or higher.

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.

BLUETOOTH, FITSHOW

USAGE AND TRAINING

Spokey recommends a free FitShow app.

You can download it by scanning the code