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VE 570 NOTICE D’UTILISATION OPERATING INSTRUCTIONS MODO DE EMPLEO GEBRAUCHSANWEISUNG ISTRUZIONI PER L’USO GEBRUIKSHANDLEIDING MANUAL DE UTILIZAÇÃO INSTRUKCJA UŻYTKOWANIA HASZNÁLATI ÚTMUTATÓ ИНСТРУКЦИЯ ПО ИСПОЛЬЗОВАНИЮ 1 ΟΔΗΓΙΕΣ ΧΡΗΣΗΣ INSTRUCŢIUNI DE UTILIZARE NÁVOD NA POUŽITIE NÁVOD K POUŽITÍ Notice à conserver Keep these instructions Conservar instrucciones Bitte bewahren Sie diese Hinweise auf Istruzioni da conservare Bewaar deze handleiding Instruções a conservar Zachowaj instrukcję Őrizze meg a használati útmutatót Сохранить инструкцию Οδηγίες χρήσης για φύλαξη Păstraţi instrucţiunile Návod je potrebné uchovať Návod je třeba uchovat DECATHLON - 4, Boulevard de Mons - 59665 Villeneuve d’Ascq - France Made in China - Hecho en China - 中国 制造 - Произведено в Китае Réf. pack : 0419.045 - CNPJ : 02.314.041/0001-88 Réalisation : EVOLUTION + 32 / 69 250 500 VE 570 55 71 52A 5L 8 70 72 61 31 63 60 77 78 79 97 52B 74 60 71 97 60 34 32 4 7 20L 6 33 60 32 3 11 31 13 60 34 5R 77 80 19 22 53 17 26 84 85 86 87 39 96 80 82 83 39 21 18 41 54 51 1 18 2 10 37 42 30a 68 67 30b 38 29 28 18 12 31 11 46 45L 59 102 40 23 103 99 100 14 24 18 25 90 91 92 43 44 66 69 65 73 48 62 13 31 11 4 101 32 60 88 93 94 95 50 9 11 31 12 27 36 75 76 16 15 23 40 56 32 33 6 20R 89 80 57 58 47 49 3 45R 64 46 98 ; M8*90L ; M8*20L ; M8*25L ; M8*45L ; M8*20L M5*15L ; ; 4 ; MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING • MONTAGEM • MONTAŻ • SZERELÉS • СБОРКА • ΣΥΝΑΡΜΟΛΌΓΗΣΗ • MONTARE • MONTÁŽ • MONTÁŽ • 2 X 2 X 1 2 1-1 44 1-2 x2 x2 5 MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING • MONTAGEM • MONTAŻ • SZERELÉS • СБОРКА • ΣΥΝΑΡΜΟΛΌΓΗΣΗ • MONTARE • MONTÁŽ • MONTÁŽ • 3 48 50 1 x1 x1 2-1 2-2 6 2-3 2-4 MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING • MONTAGEM • MONTAŻ • SZERELÉS • СБОРКА • ΣΥΝΑΡΜΟΛΌΓΗΣΗ • MONTARE • MONTÁŽ • MONTÁŽ • 2 X 3-1 5R 34 3 7 34 5L 7 63 31 61 5R 34 5L 3 7 MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING • MONTAGEM • MONTAŻ • SZERELÉS • СБОРКА • ΣΥΝΑΡΜΟΛΌΓΗΣΗ • MONTARE • MONTÁŽ • MONTÁŽ • 4 X 4 X 4-1 4-3 2 X 2 2 X X 4 20L 20R 8 4-2 MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING • MONTAGEM • MONTAŻ • SZERELÉS • СБОРКА • ΣΥΝΑΡΜΟΛΌΓΗΣΗ • MONTARE • MONTÁŽ • MONTÁŽ • 5-2 4 X 2 X 8 48 5-3 8 78 79 5-4 97 4 X 5-1 69 9 Guidon mobile - Moving handlebars Manillar móvil - Mobiler Lenker Manubrio mobile - Mobiele stuurstang Guiador móvel - Kierownica ruchoma Mozgatható kormány - Регулируемый руль Κινητό τιμόνι - Ghidon mobil Pohyblivé riadidlá - Mobilní řídítka Capteur de pulsations - Heart rate monitor Sensor de pulsaciones - Pulssensoren Sensore di pulsazioni - Hartslagsensor Sensor de pulsações - Czujnik pulsu Szívritmus érzékelője - Датчик измерения пульса Αισθητήρας παλμών - Captor de pulsaţii Snímač tepu - Snímač pulzů Console - Console Consola - Konsole Console - Terminal Consola - Konsola Konzol - Консоль Κονσόλα - Consolă Konzola - Konzole Molette de réglage de la résistance - Resistance adjustment knob Rueda de regulación de la resistencia - Widerstands-Stellschraube Manopola di regolazione della resistenza - Afstelknop van de weerstand Selector rotativo de regulação da resistência - Pokrętło regulacji oporu Kerék az ellenállás állításához - Колесико регулировки сопротивления Τροχίσκος ρύθμισης της αντίστασης - Rotiţă canelată de reglare a rezistenţei Nastavovacia skrutka odporu - Kolečko pro nastavení zátěže Guidon fixe Stationary handlebars Manillar fijo Fester Lenker Manubrio fisso Vaste stuurstang Guiador fixo Kierownica nieruchoma Rögzített kormány Нерегулируемый руль Σταθερό τιμόνι Ghidon fix Pevné riadidlá Pevná řídítka Pédales - Pedals Pedales - Pedale Pedali - Pedalen Pedais - Pedały Pedálok - Педали Πετάλια - Pedale Pedále - Pedály Roulettes de déplacement - Castors Ruedas de desplazamiento - Transportrollen Rotelle di spostamento - Transport wielen Roletes de deslocação - Kółka do przewożenia Görgők a mozgatáshoz - Транспортировочные ролики Ροδάκια μετακίνησης - Rotile de deplasare Posúvacie kolieska - Kolečka pro posouvání přístroje Compensateur de niveau - Level corrector Compensador de nivel - Niveauausgleicher Compensatore di livello - Niveaucompensator Compensador de nível - Element poziomujący Szintkülönbség-áthidaló - Выравниватель Ισοσταθμιστής - Compensator de nivel Úrovňový kompenzátor - Kompenzátor úrovně 10 Product in accordance with EN 957 class HC, GB17498, not suitable for therapeutic purposes MAXI 110 kg/ 242 lbs WARNING • Misuse of this product may result in serious injury. • Read user’s manual and follow all warnings and operating instructions prior to use. • Do not allow children on or around machine. • Replace label if damaged, illegible, or removed. • Keep hands, feet and hairs away from moving parts. DECATHLON 4, bd de Mons, 59 650 Villeneuve d'Ascq - FRANCE : +00 33 (0) 320335000 Code: MADE IN HECHO EN DP STT : XXXXXXX Prod : XXXXXXXXX ??????????? WW-YY CNPJ: 02.314.041/0001-88 โ㏸ Ce produit, qui est conforme aux normes EN 957 classe HC, GB17498, n’est pas destiné à un usage thérapeutique. Este producto, que es conforme a las normas EN 957 clase HC, GB17498, no se debe utilizar a fines terapéuticos. Dieses Produkt entspricht den Normen EN 957 Klasse HC, GB17498. Es ist nicht für eine therapeutische Benutzung geeignet. Il presente articolo, conforme alle norme EN 957 classe HC, GB17498, non è destinato ad un uso terapeutico. Dit product, dat voldoet aan de normen EN 957 klasse HC, GB17498, Is niet bestemd voor therapeutisch gebruik. Este produto, que está em conformidade com as normas EN 957 classe HC, GB17498, não se destina a uma utilização terapêutica. Produkt zgodny z EN 957 klasa HC, GB17498, nie nadaje się do celów terapeutycznych. Ez a készülék megfelel az otthon és nem kezelés keretében használt Fitness termékekre vonatkozó európai és kínai szabványoknak (EN-957-1 és 5 HC osztály / GB17498). Данный прибор соответствует европейским, американским и китайским стандартам на изделия для фитнеса для домашнего не лечебного использования (EN-957-1 и 5 класс HC / GB17498). Η παρούσα συσκευή συμμορφώνεται προς τα Ευρωπαϊκά και Κινέζικα πρότυπα που σχετίζονται με τα προϊόντα μη θεραπευτικής άσκησης στο σπίτι (EN-957-1 και 5ης κατηγορίας HC / GB17498). Acest produs care este conform normelor EN957, clasa HC, GB17498, nu este destinat utilizării terapeutice. Tento výrobok spĺňajúci požiadavky noriem INTO 957 triedy HC, GB 17498, nie je určený na terapeutické použitie. Tento výrobek, který je ve shodě s normami EN 957, třída HC, GB17498, není určen pro léčebné účely. AVERTISSEMENT • Tout usage impropre de ce produit risque de provoquer des blessures graves. • Avant toute utilisation, veuillez lire attentivement le mode d’emploi et respecter l’ensemble des avertissements et instructions qu’il contient. • Ne pas permettre aux enfantsd’utiliser cette machine et les tenir éloignés de cette dernière. • Si l’autocollant est endommagé, illisible ou manquant, il convient de le remplacer. • Ne pas approcher vos mains,pieds et cheveux de toutes les pièces en mouvement. AVISO • Qualquer utilização imprópria deste produto comporta o risco de causar danos graves. • Antes de cada utilização, leia atentamente as instruções de utilização e respeite o conjunto dos avisos e instruções incluídas. • Mantenha este aparelho afastado das crianças e não permita a sua utilização por estas. • Se o autocolante estiver danificado, ilegível ou ausente, é conveniente substituí-lo. • Não aproxime as suas mãos, pés e cabelos das peças em movimento. ATENŢIE • Utilizarea necorespunzătoare a acestui produs riscă să provoace răniri grave. • Înainte de utilizare, vă rugăm să citiţi cu atenţie modul de folosire şi să respectaţi toate • Atenţionările şi instrucţiunile pe care acesta le conţine. • Nu permiteţi copiilor să utilizeze această maşină şi ţineţi-i departe de aceasta. • Dacă autocolantul este deteriorat, ilizibil sau lipseşte, este indicat să-l înlocuiţi • Nu vă apropiaţi mâinile, picioarele şi părul de piesele în mişcare. ADVERTENCIA WARNHINWEIS • Cualquier uso impropio de este producto puede provocar heridas graves. • Antes de cualquier utilización, lea atentamente el modo de empleo y respetar todas las advertencias e instrucciones que contiene. • No permitir a los niños utilizar esta máquina y mantenerlos alejados de la misma. • Si faltase la pegatina, o si la misma estuviera dañada o ilegible, conviene sustituirla. • No acercar sus manos, pies y cabello de todas las piezas en movimiento. UWAGA • Jede unsachgemäße Benutzung dieses Produktes kann schwere Verletzungen zur Folge haben. • Vor jedem Gebrauch bitte diese Gebrauchsanweisung aufmerksam lesen und alle darin enthaltenen Warnhinweise und Anweisungen befolgen. • Kindern ist die Benutzung dieser Maschine zu untersagen und sie sind davon fernzuhalten. • Ist der Aufkleber beschädigt, unleserlich oder nicht mehr vorhanden, muss er ersetzt werden. • Ihre Hände, Füße und Haare von allen drehenden Teilen fernhalten. FIGYELMEZTETÉS • Nieprawidłowe użytkowanie produktu może być przyczyną wypadków. • Przeczytaj instrukcję obsługi i przestrzegaj wszystkich zaleceń i instrukcji. • Nie zezwalaj dzieciom na zabawę na i w pobliżu urządzenia. • Wymień etykiety w przypadku uszkodzenia, nieczytelności lub ich braku. • Nie zbliżać rąk, nóg i włosów do elementów w ruchu. • A szerkezet helytelen használata súlyos sérülésekhez vezethet • Használat előtt olvassa el a felhasználói kézikönyvet és tartson be minden figyelmeztetést, illetve használati útmutatást • Ne hagyja, hogy a gyerekek a gépre vagy közelébe kerüljenek • Cserélje ki a címkét, ha sérült, olvashatatlan vagy hiányzik • Tartsa távol a kezeket, lábakat, a hajat a mozgó alka wtrészektől UPOZORNĚNÍ UPOZORNENIE • Akékoľvek nevhodné použitie tohoto výrobku môže vyvolať vážne poranenia. • Pred akýmkoľvek použitím výrobku si starostlivo prečítajte návod na použitie a rešpektujte všetky upozornenia a pokyny, ktoré sú tu uvedené. • Nedovoľte deťom, aby tento prístroj používali a približovali sa k nemu. • V prípade, že je samolepiaci štítok poškodený, nečitateľný alebo štítok chýba na výrobku, je potrebné ho vymeniť. • Nepribližujte ruky, nohy a vlasy k súčiastkam, ktoré sa pohybujú. 11 • Jakékoliv nevhodné použití tohoto výrobku může způsobit vážná poranění. • Před jakýmkoliv použitím výrobku si pečlivě pročtěte návod k použití a respektujte všechna upozornění a pokyny, která jsou zde uvedena. • Zabraňte dětem, aby tento přístroj používaly a přibližovaly se k němu. • Jestliže je samolepicí štítek poškozen, je nečitelný nebo na výrobku chybí, je nutné jej vyměnit. • Nepřibližujte ruce, nohy a vlasy k pohybujícím se součástkám. AVVERTENZA • Ogni uso improprio del presente articolo rischia di provocare gravi incidenti • Prima di qualsiasi utilizzo, vi preghiamo di leggere attentamente le istruzioni per l’uso e di rispettare le avvertenze e le modalità d’impiego. • Tenere i bambini lontani dalla macchina e non permettere loro di utilizzarla. • Se l’etichetta è danneggiata, illeggibile o assente, occorre sostituirla. • Non avvicinare mani, piedi e capelli ai pezzi in movimento. Предупреждение • Некорректная эксплуатация данного изделия может вызвать тяжелые поражения • Перед использованием внимательно прочитайте инструкцию по эксплуатации • Соблюдайте все предосторожности и рекомендации, которые содержит этот документ • Не позволяйте детям использовать эту машину. Не допускайте детей близко к аппарату. • Если клейкая этикетка повреждена, стерта или отсутствует, ее необходимо заменить • Необходимо следить за тем, чтобы руки, ноги и волосы находились вдали от движущихся частей аппарата WAARSCHUWING • Onjuist gebruik van dit product kan ernstige verwondingen veroorzaken. • Voordat u het product gaat gebruiken, moet u de gebruiksaanwijzing lezen en alle waarschuwingen en instructies die hij bevat toepassen. • Deze machine niet door kinderen laten gebruiken en niet in de buurt ervan laten komen. • Als de sticker beschadigd, onleesbaar of afwezig is, moet hij vervangen worden. • Uw handen, voeten of haar niet in de buurt van de bewegende delen brengen. Προειδοποίηση • Η ακατάλληλη χρήση του προϊόντος εγκυμονεί κίνδυνο σοβαρού τραυματισμού. • Πριν από κάθε χρήση, διαβάστε προσεχτικά τις οδηγίες χρήσης και τηρείτε όλες τις προφυλάξεις και τις οδηγίες που περιέχουν. • Μην επιτρέπετε τη χρήση του μηχανήματος από παιδιά και κρατήστε τα μακριά από αυτό. • Εάν κάποιο αυτοκόλλητο έχει καταστραφεί, είναι δυσανάγνωστο ή λείπει, θα πρέπει να αντικατασταθεί • Μην πλησιάζετε τα χέρια, τα πόδια και τα μαλλιά σας σε κινητά εξαρτήματα E N G L I S H You have chosen a piece of fitness equipment by DOMYOS. We thank you for your confidence in us. We have created the DOMYOS brand to provide a way for all athletes to stay in shape. This product has been designed by athletes for athletes. We would be pleased to receive your comments and suggestions concerning DOMYOS products. Therefore, your store team is ready to listen, as is the DOMYOS products design department. You can also find us at www.domyos.com We wish you successful training and hope that you will enjoy using this DOMYOS product. PRES EN TATION The VE 570 is a new generation fitness machine. This product features magnetic resistance for very comfortable, silent, smooth pedalling. The VE 570 combines the circular movements of a bike, the horizontal movements of running and the vertical moves of a stepper. The elliptical movements of your legs combined with arm movements exercise your: buttocks, quadriceps, calf and dorsal muscles, pectorals and biceps. S A FETY To reduce the risk of serious injury and damage to the product, read the following important instructions for safe usage before using the product. 1. Only use this product in the manner described in this manual. Keep this manual for the entire life of the product. 12. Never allow more than one person to use the product at any one time. 13. Keep your hands and feet away from moving parts. 14. Keep your back straight while exercising. 2. The owner is responsible for ensuring that all users of this product are properly informed as to how to use this product safely. 3. DOMYOS cannot be held liable for claims of injury or damage sustained by any person or property originating from the use or misuse of this product by the purchaser or by any other person. 4. This device complies with European standards (standard CE, standards EN-957-1 and EN 957-6 category HC) concerning fitness equipment in domestic, non-therapeutic use (equivalent to GB17498). Do not use this product in a commercial, rental or institutional setting. 5. Use the product indoors on a flat surface, in an uncluttered place free from moisture and dust. Ensure that you have enough space to safely access and move around the device. Do not store or use the product outside. 6. It is the user’s responsibility to inspect and if necessary tighten all parts before using the product. Immediately replace any worn or defective parts. 7. Any assembly or disassembly of the product should be carried out with care. 15. Put your hair up so that it does not get in the way during exercise. 16. Do not wear baggy clothing likely to get in your way during exercise. 17. Always hold the fixed handlebar when getting on or off the machine. 18. Keep children and pets away from the product at all times. 19. Use a soft cloth to remove dust. Persistent stains (like sweat) can be removed with a slightly damp cloth. 20. There are many factors that may affect the precision of the readout from the heart rate monitor; it is not a medical device. It is designed merely to help you determine your approximate heart rate. WARNING: 21. People who use a pacemaker or any other implanted electronic device are warned that they use the heart rate monitor at their own risk. Before the first use, a test exercise under the supervision of a doctor is thus recommended. 8. Do not modify your product. 9. Should your product deteriorate, stop using it until it has been fully repaired and return it to your Décathlon store. 10. Do not store this product in a damp place (e.g. edge of a pool, bathroom, etc). 22. Pregnant women are advised not to use the heart rate monitor. Before any use consult your doctor 23. As you finish your workout, gradually reduce your pedalling speed until the pedals come to a complete stop. 11. For its protection, cover the floor under the product with a suitable floor mat, available in Decathlon stores. WARNING: If you experience vertigo, nausea, chest pains or any other abnormal symptom, stop exercising immediately and consult your doctor before continuing. WA R N I N G This is especially important for people aged over 35 or those who have previously had health problems or have not done any sport for a number of years. Read all instructions before use. 19 E N G L I S H MOV ING Y OU R PR OD U C T Warning: You need to get off the elliptical bike before moving it. Stand facing the front of the bike, hold the handlebar and pull the bike towards you. Your bike now rests on the castors and you can move it. When you have finished moving it, hold on to it until the back feet are back on the ground. ADJU S TMEN TS 1 1 LEVELLING THE BIKE Warning: You need to get off the elliptical bike before levelling it. In the event that the product becomes unstable during use, turn one of the level correctors until it is stable again. 2 ADJUSTING THE RESISTANCE According to EN definition, this product is a «speed independent product». You can adjust the braking torque not only through the pedalling frequency, but also by choosing the resistance level manually (by turning the torque controller button on non-motorized products, by pressing the up/down buttons on motorized products). Nevertheless, if you keep the same resistance level, the braking torque will increase/decrease as your pedalling frequency increases/decreases. 3 SETTING THE GRADIENT You can set the gradient of your VE 570 by setting the height of the rear leg. There are three preset positions: Low position = 0 degrees You make equal demands on your upper and lower body. Intermediate position = 5 degrees You make more demands on your upper body while also exercising your lower body. High position = 10 degrees. You make great demands on your upper body while also exercising your lower body. To change the gradient of your bike: 1 - Lowering your bike 2 - Stand behind your bike. 3 - To adjust the height, unscrew and pull out the pin on the tube on the rear leg. Set the gradient and reinsert the pin in the rear tube, screwing it back in fully. WARNING : Ensure that you put the button back in place in the tube on the rear leg and screw it back in tightly. Never exceed the maximum height of the rear leg tube. 4 SETTING PEDAL POSITION Pedal position can be set during assembly. There are three setting positions: Forward: Closest to the handlebars Central Rear: Furthest from the handlebars The optimal set position is the central position. However, to meet performance objectives and to best adapt the bike to your body shape, setting the position will optimise your position on your elliptical bike. The forward position is especially suited to people less than 1.75m tall, while the rear position is especially suited to people over 1.85m tall. 20 E N G L I S H CONSOLE START/STOP + _ MODE START/STOP RESET + MODE _ RESET THE KEYS ON YOUR CONSOLE START/STOP Starts and stops your exercise. If you are in stop mode, a small crossed-out “P” flashes at the top left of the screen. To start your training session, press on START/STOP. RESET Resetting the console MODE For selecting functions and data UP (+) / DOWN (-) Increases / decreases an item or selects last / next choice criterion, or the target values USING YOUR CONSOLE 1. STARTING Plug the bicycle into the power outlet via the adaptor provided (DC 6V, 500mA). The electric connection is on the rear foot of the bike. If the bicycle is already plugged in, press on any button or start pedaling. 2 . CHOOSING A USER PROFILE U1 - U4: After starting, the screen displays U1, meaning that the profile selected is user 1. The console thus offers the possibility of saving the data from individual workouts for 4 different users U1-U4. E.g. time, distance, calories. Choose your user profile with UP/DOWN and confirm your selection with MODE. The console will now save the parameters you have selected, so you won’t have to reset the console when you start your next training session. After inputting your user profile, the 4 training mode icons begin to flash at the top of the screen, at which point you can select your training mode. 21 E N G L I S H Once you have chosen PROGRAM mode, the first program, P1, is displayed on the screen. Use the UP/DOWN keys to select the program you want and confirm using MODE. 3. SELECTING YOUR TRAINING MODE: You can choose from 4 training modes: MANUAL, PROGRAM USER, TARGET H.R. Which you select with the UP/DOWN, keys, and confirm your choice with MODE. If you wish, you can adjust the resistance of the program, using UP/DOWN followed by MODE. MANUAL TRAINING: MANUAL MODE . The MANUAL mode allows you to manually control the intensity of your workout by increasing or decreasing the resistance level. You can then set one or several objectives in the same way as in MANUAL mode described above. Braking resistance level: This is represented by the flashing resistance bar. To choose the desired level of resistance, use the UP/DOWN keys. There are 8 levels of resistance between 1 and 8, 1 being the lowest and 8 the highest. Start your workout by pressing on START/STOP If the program’s pre-selected resistance is too low or too high, you can increase it manually at any time, without interrupting the workout, by using UP/DOWN You can select and set several training objectives using MODE to select and UP/DOWN to set its target value: Objectives: TIME : DISTANCE : CALORIES : Time in exercise minutes Distance to cover Number of calories to be burned It is a countdown, and the training session stops automatically when each of the objectives have been reached. The letter “P ” symbolising “Pause” starts to flash in the top-left of the screen and a beep shows that it has stopped. CUSTOMIZED PROGRAM: USER If the values are set to 0, they will increase during the workout and there will be no automatic stop. After setting the desired resistance and your training objectives, start your training session by pressing START/STOP. The USER function allows you to create a program on your own that will be added to the 6 preset programs. Select USER mode using UP/DOWN and confirm by pressing MODE. TRAINING BY PROGRAM: PROGRAM P1 – P6 Next, choose the intensity of each of the segments of the programmed profile, using UP/DOWN, and proceed by pressing UP/DOWN twice when setting the following segment. Select this mode using UP/DOWN and confirm by pressing MODE. Complete your program profile in this way and begin your workout by pressing START/STOP. This mode gives you access to the bicycle’s 6 automatic programs. The symbols below the screen indicate the exercise profile of each program. You can then set one or several objectives in the same way as MANUAL mode described above 22 E N G L I S H For a guideline for setting a heart rate goal, please refer to the chart below, which provides indicative values. Important: this is only an estimate, which in no case should be considered a medical certainty. Please note that before undertaking any sport it is necessary to consult a doctor! TARGET HEART RATE Choose TARGET HR mode with UP/DOWN for a workout controlled by your target heart rate, and confirm by pressing MODE. You can then choose an additional goal such as TIME, DISTANCE, etc. using MODE or start your program using START/STOP. Next, enter your age using UP/DOWN and MODE. The resistance decreases automatically by one level every 15 seconds if your heart rate is too high. If it is too low the resistance increases by one level every 30 seconds, until level 16 is reached. You can increase this percentage to 75% or even 90%, or « THR » using UP/DOWN. Please note: You have to keep both hands correctly positioned on the heartbeat sensors. The THR function enables you to enter an individual heart rate expressed in beats / minute instead of a pre-selected percentage. You cannot adjust the resistance of the bicycle manually in THR mode. After you choose THR the console first offers a default frequency of 100 beats / minute in the lower right-hand corner of the screen. Use MODE and UP/DOWN to enter your desired value, between 30 and 240 beats per minute, then confirm the entry with MODE. You can stop the workout immediately in any training mode, by pressing on START/STOP. EXPLANATION OF SCREEN INDICATIONS SCAN : During the workout, the console will regularly switch between speed, displayed in Km/h/miles “SPEED” and revolutions per minute “RPM”. CALORIES : Approximate indication of calories burned, between 0 and 999, or countdown of the pre-selected value. SPEED : Indicates your speed between 0.0 et 99.9 Km/h or miles/h. PULSE : Indicates your heart rate as soon as you grasp the heartbeat sensors of the handlebars “ HANDPULSES”. RPM : Indicates the number of rotations per minute of the pedals. Important: this is only an estimate, which in no case should be considered a medical certainty. TIME : Indicates the duration of your workout, or a countdown of the pre-selected valued between 01:00 and 99:00 minutes. The bike console will turn off automatically after 5 minutes of non-use. All the training objectives (time, distance, calories etc.) will be saved and will reappear when the console is turned back on. DISTANCE : Indicates the distance covered, from 0.1 Km or miles and 99.90 Km or miles. If a target distance is pre-selected, it will be counted down to 0.00. TROUBLESHOOTING - If the heart rate indicator is not flashing or is flashing erratically, check that your hands are positioned properly and that the sensors are not too moist - If the counter does not turn on: Check the condition and the connections of the cables on the back of the console, and where the stem meets the main frame of the bike. Also check that the adaptor is correctly connected to the product and your electrical circuitry - If the problem persists Bring the product back to the nearest DECATHLON store 23 E N G L I S H CARDIO-TRAINING CARDIO TRAINING Cardio training is aerobic exercise (muscle development in the presence of oxygen); it enables you to improve your cardiovascular capacity. More specifically, you improve the tone of your heart muscle and blood vessels. Cardio training provides oxygen from the air you breathe to your muscles. The heart pumps this oxygen throughout the entire body, and especially to the muscles that are doing the work. CHECKING YOUR PULSE It is essential that you check your pulse regularly during exercise in order to monitor your training. If you have no electronic measuring device, proceed as follows: To check your pulse, place two fingers: - on your neck, below your ear or under your wrist next to your thumb Do not press too hard: excessive pressure reduces your blood flow and may slow down your heart rate. After counting the beats for 30 seconds, multiply by two to give the number of beats per minute. For example: 75 beats counted equals 150 beats per minute. PHASES OF PHY S IC A L A C TIV ITY A - Warm-up phase LThe warm-up is the preparatory phase for exercise and gets your body FULLY READY to start working out. It is a way to PREVENT INJURIES TO TENDONS AND MUSCLES. It involves two steps: WAKING UP THE MUSCULAR SYSTEM, AND OVERALL WARM-UP. B - Training The workout is the main phase of your physical activity. By working out on a REGULAR basis, you can improve your physical fitness. • Anaerobic work, for improving endurance. • Aerobic work for improving cardio-pulmonary strength. 1) You wake up your muscles with a SERIES OF SPECIFIC STRETCHES that PREPARE YOU FOR EXERCISE: every muscle group is used, and the joints are stimulated. 2) The overall warm-up makes it possible to put the cardio-vascular and respiratory system into action progressively, for a better blood supply to the muscles and better preparation for the effort. It should be long enough: 10 minutes for a recreational sport, and 20 minutes for a competitive sport. Note that you should warm up for longer: in the morning and if you are over 55. C - Warming down This corresponds to low-level activity; it is the progressive “resting” phase. WARMING DOWN brings your cardiovascular, respiratory and circulatory systems and your muscles back to normal functioning (thereby preventing undesirable side effects such as the build-up of lactic acid, which is one of the major causes of muscle pain namely, cramps and stiffness). D - Stretching You should stretch after warming down. Stretching after exertion: Minimises MUSCULAR STIFFNESS caused by the build-up of LACTIC ACIDS and “stimulates» BLOOD CIRCULATION PA R T S O F T H E B O D Y E X E R C I S E D The elliptical bike is an excellent form of cardio-training. Training on this apparatus will increase your cardiovascular capacity, thereby improving your physical fitness and your endurance. You will also burn calories (a necessary step in losing weight, in conjunction with a diet). The elliptical trainer also helps you to tone your legs, buttocks and upper body (chest, back and arms). The calf muscles and lower abdominals are also exercised. You can consolidate work on your buttocks by pedalling backwards. USE If you are just starting out, begin by exercising for several days at a low resistance and speed, without forcing it, taking breaks if necessary. Gradually increase the number or duration of the sessions. Maintenance/Warm-up: Gradual effort starting with 10 minutes. For maintenance work designed to keep you in shape or get back into shape, you can train every day for about ten minutes. This type of exercise will wake up your muscles and joints, or it can be used as a warm-up before another type of physical activity. To develop muscle tone in the legs, choose a greater resistance and increase the duration of the exercise. Obviously, you can vary the pedalling resistance over the course of your workout. Aerobic exercise for getting into shape: Moderate effort for a relatively long time (30 minutes to 1 hour). If you wish to lose weight, this type of exercise, combined with a diet, is the only way to increase the amount of energy your body consumes. To do this, it is useless pushing yourself beyond your limits. Training on a regular basis is what will produce the best results. Choose a relatively low pedalling resistance and exercise for at least 30 minutes. This exercise should cause you to build up a mild sweat, but it certainly should not leave you out of breath. It is the duration of the exercise at a slow pace that will cause your body to dip into your fat reserves to get its energy, as long as you pedal for more than about thirty minutes at least three times a week. Aerobic training for endurance: Sustained effort for 20 to 40 minutes. This type of training aims to strengthen the heart muscles significantly and improve respiratory functioning. 24 Pedalling resistance and/or speed is increased to accelerate respiration during exercise. This type of exercise is more sustained than when you are working out to get into shape. Little by little, as you train, you will be able to work out for longer, at a faster pace or with a higher resistance. Aerobic endurance training requires at least three training sessions per week. More intense workouts (anaerobic work and red-zone work) are reserved for athletes and require specific preparation. After each session, spend several minutes pedalling, gradually reducing speed and resistance to warm down and gradually return the body to rest. E N G L I S H CARDIO-TRAINING : EXERCISE ZONE • Training at 80 to 90% and above of maximum heart rate: Anaerobic zone and red zone reserved for high-performance athletes and specialists. • Training at 70-80% of maximum heart rate: Endurance training • Training at 60% to 70% of maximum heart rate: Getting into shape/burning off fat. • Training at 50 to 60% of maximum heart rate. Heartbeats per minute 100% 200 195 190 185 180 175 170 Heartbeats per minute Men 165 160 100% 207 202 197 192 187 182 177 Women 172 155 100% 80% 167 162 100% 80% 160 156 152 148 144 70% 140 136 133 129 126 60% 120 117 114 20 97 25 95 30 122 111 108 105 92 90 87 50% 100 140 35 40 45 136 119 102 85 50 132 115 99 128 112 96 80 77 55 60 65 157 153 149 145 141 137 141 133 137 129 80% 134 130 127 123 120 116 113 115 112 109 106 103 100 97 60% 96 93 91 88 86 83 81 55 60 65 60% 70% 124 121 118 50% 93 60% 82 161 144 70% 124 80% 108 165 103 101 98 50% 20 Age 25 30 35 40 45 50 70% 50% Age NOTICE AND WARNING TO USERS Getting into shape must be done in a CONTROLLED manner. Before beginning physical activity, do not hesitate to CONSULT a PHYSICIAN, especially if: you have not done any sport in recent years, you are over the age of 35, you are unsure of your health or if you are on medication. IT IS ESSENTIAL TO CONSULT A DOCTOR BEFORE PRACTISING A SPORT. MEDICAL WARNING Warning: Heartbeat measurements always start at 90 beats per minute and require a stabilisation period (around 30 seconds). When exercising, the time needed to calculate heartbeats per minute means there is a delay of around 20 seconds between the real and displayed heart rates. The information displayed on your console is for information purposes and has no scientific value. The numerical values are likely to vary depending on your palm position and the pressure exerted on the heart rate sensors. If your hands are not in full contact with the heart rate sensors, measurements will be affected. This device is not designed to be used for a medical diagnosis or to prevent cardiac problems. Consult a doctor before starting any training programme, especially if you have been inactive for a long period, have had heart problems, smoke, suffer from high blood pressure and/or are overweight. If you use a pacemaker or a cardiac stimulator, do not use the heart monitor before consulting a doctor. WA R R A N T Y DECATHLON guarantees the materials and workmanship of this product under normal conditions of use for 5 years for the structure and 2 years for parts subject to wear and tear and for workmanship, starting at the date of purchase as indicated by the date on the till receipt. DECATHLON’S obligation with regard to this guarantee is limited to the replacement or repair of the product, at the discretion of DECATHLON. All products for which the warranty is applicable must be received by DECATHLON at one of its approved facilities, delivery prepaid, accompanied by adequate proof of purchase. This warranty does not apply to cases of: • Damage caused during transport • Improper or abnormal use • Poor assembly • Poor maintenance • Repairs carried out by technicians not approved by DECATHLON • Use for commercial purposes This warranty does not exclude any legal guarantees applicable according to country and/or province DECATHLON - 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D’ASCQ – FRANCE 25