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www.spokey.pl
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.
SCAN
: the training effects will be alternately displayed on the monitor: time,
speed, distance, number of calories burned, and heart rate. Each
parameter will be displayed for 6 seconds. Press the MODE button during
the presentation of a given function to stop it on the display (the SCAN
function will be deactivated).
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)
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.
Training stage, relaxation, manner of finishing training session and braking
This stage requires your effort. In time, with regular training, your leg
muscles become more flexible. You should exercise at your own pace, but
it is important to constantly keep the same speed.
Relaxation allows you to restore a normal heartbeat and “cool down” your
muscles. This stage is a repetition of the warm-up and it should be
continued for about 5 minutes. Please repeat the stretching exercises,
remembering not to strain your muscles. It is recommended to train at least
three times a week.In order to stop the exerciser, stop pedalling. The
bicycle is not equipped with a blocking system and a safety brake. Braking
system is not adjustable and independent of speed.
USAGE AND TRAINING
Refers to the meter
The equipment label depicting a crossed-out wheeled bin symbol informs that it is forbidden to dispose of waste electrical and electronic equipment together with other types of
waste. In accordance with the WEE directive on waste electrical and electronic equipment, separate waste management processes should be applied for this type of equipment.
The user who intends to dispose of such a product is obliged to return it to an electronic equipment collection point thanks to which they can contribute to its re-use, recycling,
and recovery and, in this way, protect the environment. To do this, contact the sales point where the equipment was purchased or a representative of the local authorities.
Hazardous substances included in electronic equipment can have negative long-term influence on the natural environment and they can also have negative effect on human
health.
