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10
Functions
TIME(TMR): counts the time of the current training session.
SPEED(SPD): displays the current speed.
DISTANCE(DST): counts the distance of the current training session.
CALORIES(CAL): counts the calories burnt during the current training
session.
TOTAL DISTANCE(ODO): counts total distance covered starting from the
counter battery assembly.
PULSE RATE (

): displays the current pulse level during training. For a
proper measurement place both hands on the sensors incorporated in the
handlebar. The measurement will show up on the screen after about 4
seconds. To check if the pulse is stable, keep both hands on the sensors
during the whole training session. Note: The data shown is general and is
given in order to compare different training sessions. It should not be used
for medical purposes.
MEASUREMENT RANGE
TIMER - 0:00-99:59 MIN: SEC (min:sec)
SPEED - 0.0-999.9 KM/H (km/hour)
DISTANCE
–0.0-999.9 KM
CALORIES - 0.0-9999 KCAL
ODO (ODOMETER) 0.0-999.9 KM
PULSE
–40-240 BEATS/MIN (BPM)
SCAN MODE
In the SCAN mode, training effects will be alternately displayed on the
screen: time, calories, speed, distance, total distance, and pulse value.
Each parameter will be displayed for 4 seconds. To switch into this mode, press the MODE button until
“SCAN” is shown on
the screen.
ALARM
Training parameters: time, distance and calories can be set in the counting
mode. When the predetermined time passes (reaches zero), the counter
will emit an alarm sound for 5 seconds. The same will happen when the pulse measurement shows a value lower
than the one pre-set by the user as an optimum (training purpose).
To set the values, switch to them by pressing the MODE button, then set
them by pressing the SET 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.
USAGE AND TRAINING
Watch the movie:
A warm-
up with Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
http://bit.ly/2sXUEga