3278 Loxon XT - Elliptical bike Finnlo - Free user manual and instructions

USER MANUAL 3278 Loxon XT Finnlo

LOXON XT FINNLO LOXON XT

FINNLO

finnlo.com

HAMMER SPORT AG

Art.Nr.: 3278

ID: 1009091

Modellreihe 3

Inhaltsverzeichnis

1. Safety instructions 3

2. General 4

2.1 Packaging 4

2.2 Disposal 4

2.3 Explanation of symbols 4

3. Assembly 4

3.1 Assembly Steps 5

4. Care and Maintenance 11

5. Computer (UK) 23

5.1 Computer keys 23

5.2 Computer functions 23

5.2.1 Remarks on the individual functions 25

5.2.2 Explanation of the symbols and need to know 26

5.3 Computer Functions 27

5.3.1 Immediate-Start function 28

5.4. Exercise with User setting 28

5.4.1 User selection and setting of personal datas. 27

5.4.2 WATT-Mode 28

5.4.3 HRC-Mode 30

5.4.4 PROGRAM-Mode 32

5.4.5 MANUAL-Mode 33

5.4.6 INDIVIDUAL-Mode 34

5.4.7 Display after finishing your exercise 35

5.5 Diagnostic and troubleshooting 36

6. Technical details 37

6.1 Adapter 37

6.2 Conformity according to the Product safety law 37

7. Training manual 38

7.1 Training frequency 38
7.2 Training intensity 38
7.3 Heartrate orientated training 38
7.4 Training control 39
7.5 Trainings duration 40

8. - 41

9. Explosion drawing 42

10. Parts list 44

11. Warranty (Germany only) 46

12. - 47

1. Safety instructions

IMPORTANT!

● The Elliptical is produced according to DIN EN 957-1/9 nacblas HA.
● Max. user weight is 150 kg.
● The Elliptical should be used only for its intended purpose.
- Any other use of the item is prohibited and maybe dangerous. The importeur cannot be held liable for damage or injury caused by improper use of the equipment.
- The Elliptical has been produced according to the latest safety standards.

To prevent injury and / or accident, please read and follow these simple rules:

1. Do not allow children to play on or near the equipment.
2. Regularly check that all screws, nuts, handles and pedals are tightly secured.
3. Promptly replace all defective parts and do not use the equipment until it is repaired. Watch for any material fatigue.
4. Avoid high temperatures, moisture and splashing water.
5. Carefully read through the operating instructions before starting the equipment.
6. The equipment requires sufficient free space in all directions (at least 1.5 m).
7. Set up the equipment on a solid and flat surface.
8. Do not exersice immediately before or after meals.
9. Before starting any fitness training, let yourself examined by a physician.
10. The safety level of the machine can be ensured only if you regularly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment must not obstruct the range of movement during training.
11. Training equipment must never be used as toys.
12. Do not step on the housing but only on the steps provided for this purpose.
13. Do not wear loose clothing; wear suitable training gear such as a training suit, for example.
14. Wear shoes and never exercise barefoot.
15. Make certain that other persons are not in the area of the home trainer, because other persons may be injured by the moving parts.
16. It is not allowed to place the item in rooms with high humidity (bathroom) or on the balcony.

2. Allgemeines

Symbol of a trash bin crossed out by two crossed lines, with no text or numbers present.

This training equipment is for use at home. The equipment complies with the requirements of DIN EN 957-1/9 Class HA. The CE marking refers to the EU Directive 2006/95/EEC and 2004/108/EECEEC. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.).

Before starting your training, you should have a complete physical examination by your physician, in order to rule out any existing health risks.

2.1 Packaging

Environmentally compatible and recyclable materials:

● External packaging made of cardboard
● Molded parts made of foam CFS-free polystyrol (PS)
● Sheeting and bags made of polyethylene (PE)
● Wrapping straps made of polypropylene (PP)

2.2 Disposal

Symbol of a trash bin crossed with two crossed lines and a blank rectangular base (no text or labels)

Please be sure to keep the packing for the event of repairs / warranty matters. The equipment should not be disposed of in the household rubbish!

3. Assembly

In order to make assembly of the Elliptical as easy as possible for you, we have preassembled the most important parts.

Before you assemble the equipment, please read these instructions carefully and then continue step by step as described

Contents of packaging

• Unpack all individual parts and place them alongside each other on the floor.
• Place the main frame on a pad protecting the floor, because without its assembled base feet it can damage / scratch your floor. The pad should be flat and not too thick, so that the frame has a stable stand.
• Make certain that you have adequate room for movement (at least 1.5 m) on all sides during assembly.

3.1 Montageschritte/Assembly steps

1 A (x8) 1-2 A x4 1-1 A x4

2

B

(x4)

2-1 B x2 21L 73 77 21R 11 73 77 2-2 B x2 2-3

3 A (x4) C (x6)

3-4 x2 52L 52R 3-1 3-3 A C A C A C 10 6 9 12 49 7 9 6 29 30 3-2

4 A (x4) A x4 72 65 10

5 (x4) 5-1 64 65 29 65 76 64 78 5-2

6 D E F ST4 (x2) M5 (x2) ST3.5 (x4)

6-1 D x2 E E 68 90 63 67 90 6-3 6-2 F x2 63A 38A 12 38B 10 63A R O R 23A 12 23B F x2

4. Care and Maintenance

Maintenance

• In principle, the equipment does not require maintenance.
  ● Regularly inspect all parts of the equipment and the secure seating of all screws and connections.
• Promptly replace any defective parts through our customer service. Until it is repaired, the equipment must not be used.

Care

- When cleaning, use only a moist cloth and avoid harsh cleaning agents. Ensure that no moisture penetrates into the computer.

Components that come into contact with perspiration, need cleaning only with a damp cloth.

5. Computer (D)

5.1 Computertasten

QUICK START MODE RECOVERY DELETE

QUICK-START:

RPM/MIN 120

Pedalumdrehungen pro Minute (Revolutions per minute, 15-200)

SPEED

SPEED KM/H 44.8

OFF, 15, 20, 25, 30min

kurz drücken

WISTHRC PROGRAM MANUAL INDIVIDUAL

A)

B)

WATTONG PROGRAM MANUAL INDIVIDUAL

WATT HONG ZHENG KONG KONG YUAN XING

MATTHEC PROGRAM MANUAL INDIVIDUAL

PARTICULAR PRICE MARGIN INDIVIDUAL

INDIVIDUAL 120 TIME 0:03 25 448 00 TUE 0 TIME 74

Zeros out all function levels and training can be started immediately with 25Watt in the Watt-mode. It doesn't matter where you right now. After you have finished your exercise, you have to reselect the User, because you have exercised in User O.

MODE:

By pressing this key, a function can be confirmed.

Program selection or increase/decrease of values. A longer press will start the automatic value finder.

RECOVERY:

Recovery pulse measurement with assignment of a fitness score 1–6.

DELETE:

• Briefly pressing this key will resets the activated value in the setting mode
• Briefly pressing this key in the average/Trip-mode will activate the main menue: WATT; HRC; PROGRAM; MANUAL and INDIVIDUAL.
• Longer pressing (>2 seconds) in the average/Trip-mode will activate the user selection.

5.2 Computer funktion

RPM

RPM/MIN 120

Revolutions per minute.(15-200rpm).

SPEED

SPEED KM/H 44.8

Display of speed in km/h, 0-99.99km/h, (theoretical assumed value), which cannot be compared with the speed value of a regular outdoor bike.

DISTANCE

DISTANCE KM 0.1

Records the distance in 0.01 km increments (0 -999.9)

TIME

Records the training time in seconds (00:00 - 99:59).

WATT

WATT 90

In RPM independent: Shows the Watt value, which is set.

In RPM dependant: Shows the actual Watt value according to the rpm and the resistance level.

Calories

KCAL 5

Shows the energy consumption, based on a efficiency of 22% to provide the mecahnical power. Range from 10-9990Kcal.

HEARTRATE

PULSE 100 % 154

Shows the actual heartrate, range from 40-199bpm. The percentage value, shows the percentage of the actual heartrate according to the set or calculated max heartrate. The arrows in the heartrate windows indicate, that the resistance cannot be increased or decreased and so you have to pedal slower (arrow down) or pedal faster (arrow up). For setting the max heartrate, you have a range from 120-199bpm.

The small values over the actual heartrate will show rotatingly the LO, HI limit and additional the percentage of the actual heartrate comparing to the set HI limit.

LEVEL 32

Shows the resistance in 40 levels in the rpm-dependant exercise. Additional the profile of the programs, will be shown, too.

5.2.1 Remarks on the individual functions

A) End or break of your exercise

For less than 15rpm/min the computer will recognise an end or break. It will show alternatively the average data for rpm, speed, watt and the heartrate. The display shows the average sign. After that TRIP will be shown in the display and the values for distance, time and kcal. The datas can be seen for 4 minutes. After 4 minutes, the computer will go into snooze mode. You can wake him up by pressing any button.

B) Pulsemeasurement

Pulse measurement with the chest strap: The computer is equipped with a chip, which makes wireless pulse transmission possible using a chest strap (5.0 - 5.5 kHz).

Handpulse measurement: Plug in the hand pulse cable in the hand pulse plug (Pulse input) at the back of the computer. Please put both hands on the sensors, which are assembled on the handlebar. If you lift off one hand off the sensor during measuring, it will take some time to reach the correct watt value.

Both hands have to be kept on the hand pulse sensors.

For a heartrate controlled exercise, please use the chestbelt, which can be bought at the Finnlo Service.

WARNING: Systems with heartrate control can be incorrect. To much exercise could injure your body or can cause dead. If you feel light theaded or weak, stop your exercise immediately!

5.2.2 Explanation of the symbols and need to know

A) Pedalling

The symbol demand you to begin to pedal. the set values will be confirmed and you start your

B) Drink FIT

You can set a DRINK FIT function during the setting of your personal datas. You can choose between OFF, 15, 20, 25 and 30 minutes. The symbol will be shown for 3 seconds with an beep in the matrix, it doesn't matter in which program you are.

C) Waking up the computer from the snooze mode

To reactivate the computer from the snooze mode, press any button, please. A pedalling has no function in this mode.

D) Setting values

Target values: After achieving the target values, there will be a beep and the computer will stop counting. The monitor will show the average and trip values. To continue your exercise, you have to reactivate the computer by pressing the DELETE button.

Attention: Except the heartrate value, you can set only one further value. If you set another value, the already set value will be set to OFF. To start your exercise, beginn to pedal, after you have set the target value.

E) HI-Watt

In PROGRAM-Mode, you can set the max Watt resistance which will be reached during your exercise. All other Watt values will be calculated accordingly to the max value.

F) Recovery

After you finished your exercise press RECOVERY and stop pedalling. The computer will measure the heartrate for the next 60 seconds. If the difference between the starting and end heartrate is around 20% , you will get the grade F1 (very good).

G) Increasing of the Watt value during HRC -Mode

The resistance (watt value) will be increase every 30 seconds for 10 Watt, till you reach a heart rate value, which is 5 beats lower than your target. The resistance will stay at this level for 1 minute. If there is no further heartrate change, the resistance will increase again. If the actual heartrate is for 5 seconds higher than your target, the resistance will decrease immediately for 20 Watt and then every 20 seconds for 10 Watt, till your actual heartrate is lower than the target. If it is lower than the target heartrate, the resistance will increase again.

For IND: You can set a heartrate zone. The increasing is following the same procedure like above mentioned. Pay attention, that if your actual heartrate cannot be under the LO limit, the resistance will not increase anymore. You have to stop your exercise and set new targets!

The arrows in the heartrate windows indicate, that the resistance cannot be increased or decreased and so you have to pedal slower (arrow down) or pedal faster (arrow up).

If your actual heartrate is five beats lower than the set target, the circle between the two arrows start to blink. It indicates, that you are reaching your target value. If your actual heartrate is higher than the high limit, there will be a beep and the actual heartrate starts blinking.

F) AGE

Needed for max heartrate calculation.

G) Kcal calculation

Shows the energy consumption, based on a efficiency of 22% to provide the mechanical power. Conversion Joule into Kcal:1cal=4,1867J.

Example: 60Watt for 20minutes

60(Watt) x 20(Min) x 60Rpm=72000J=17197cal.

17197cal is equal to a efficiency of 22%. Totally the calorie consumption is 78169cal oder 78Kcal.

5.3 Computer Functions

5.3.1 Immediate-Start function

In order to provide optimum user friendliness of your training equipment, an opportunity for quick and uncomplicated initiation of training was devised. Please do the following :

• Connect the power supply included in the scope of delivery to the bottom end of the equipment, at the socket provided. A test image will briefly appear on the computer. After a short time „U0, U1, U2, U3 or U4" will appear in the center of the digital display.
• Start your exercise by pedalling. You have activated the last used, all values start counting up. After you have finished your exercise, the reached values will not be safed in the, if you have selected UO!

5.4. Exercise with User setting

5.4.1 User selection and setting of personal datas.

1) USER-Selection

graph TD
    A["U0"] --> B["Δ"]
    B --> C["←"]
    C --> D["▽"]
    D --> E["U1"]
    E --> F["Δ"]
    F --> G["←"]
    G --> H["▽"]
    H --> I["U2"]
    I --> J["Δ"]
    J --> K["←"]
    K --> L["▽"]
    L --> M["U3"]
    M --> N["Δ"]
    N --> O["←"]
    O --> P["▽"]
    P --> Q["U4"]

U1

The selected User (UO-U4) will be shown in the display.

A)

WELL 120 448 04 TWO 0:36 25 0 9

or

B)

3s< press: check 2) Setting of personal datas
<1s press: check 5.4.2 Watt Mode
You are in the independent mode. The already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

2) Setting of personal datas

Step 2

25 AGE

20-90 years

Press quickly

15

OFF, 15, 20, 25, 30min

Press quickly

WATT HRC PROGRAM MANUAL INDIVIDUAL

A)

B)

You are in the main menue, check 5.4.2 WATT-Mode

WATT 120 448 0.4 TIME 0:36 25 0 P

5.4.2 WATT-Mode

1] WATT-selection

MART SARMA

Menue, WATT is blinking.

Press quickly

2) Setting of values

graph TD
    A["MODE"] --> B["100W TIME"]
    B --> C["OFF, 01:00-99:00min"]
    C --> D["1-DIST"]
    D --> E["OFF, 1-999km"]
    E --> F["MODE"]
    F --> G["25W TAT"]
    G --> H["25-400Watt"]
    H --> I["MODE"]
    I --> J["10-KCAL"]
    J --> K["OFF, 10-9990Kcal."]
    K --> L["TIME"]
    L --> M["OFF, 120-199bpm"]
    M --> N["OFF, 120-199bpm"]

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

5.4.3 HRC-Mode

1) HRC-Selection

check 2) Setting of the max heartrate.

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start

2) Setting of the max heartrate

65% 测试

graph TD
    A["△"] --> B["↓"]
    C["▽"] --> D["←"]
    E["△"] --> F["↓"]
    G["▽"] --> H["→"]

HRC 75 % M8 1

IND

80% RGB

3A) Setting of the values for the limits
65%, 75% und 90%

graph TD
    A["TIME 10:00"] --> B["MODE"]
    B --> C["MODE"]
    C --> D["OFF, 10:00-99:00min"]
    D --> E["MODE"]
    E --> F["OFF, 1-999km"]
    F --> G["MODE"]
    G --> H["MODE"]
    H --> I["OFF, 10-9990Kcal."]

3B) Setting of the values for the limit IND

HRC TIME 0:06 120 448 0.1 50 90 0 P

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

HRC TIME 10:00 TIME MODE OFF, 10:00-99:00min HRC DIST OFF, 1-999km MODE 75 WATT OFF, 50-200Watt

graph TD
    A["MODE"] --> B["HRC"]
    B --> C["HI"]
    C --> D["OFF, 120-199bpm"]
    D --> E["MODE"]
    E --> F["LO"]
    F --> G["OFF, 80-170bpm"]
    G --> H["MODE"]
    H --> I["10KCAL"]
    I --> J["OFF, 10-9990Kcal."]

HRC TIME 0:06 TIME 50 0 0 0.1

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

5.4.4 PROGRAM-Mode

1) PROGRAM-Selection

check 2) Profile selection
Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

2) Profile selection

PROGRAM P 02

P1-P12

3) Setting of values

PROGRAM TIME 10:00 TIME

OFF, 10:00-99:00min

PROGRAM TIME 400 HI WATT #YOO

PROGRAM 120 HI ♥ 120

OFF, 120-199bpm

PROGRAM TIME 0:05 120 448 0.1 25 0 7:00 7:25

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

5.4.5 MANUAL-Mode

1) MANUAL-Selection

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

2) Setting of values

graph TD
    A["OFF, 01:00-99:00min"] --> B["TIME 100"]
    B --> C["MODE"]
    C --> D["OFF, 1-999km"]
    D --> E["MODE"]
    E --> F["OFF, 10-9990Kcal"]
    F --> G["MODE"]
    G --> H["OFF, 120-199bpm"]

MANUAL TIME 0:03 120 448 00 LEVEL 45 0 76

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

5.4.6 INDIVIDUAL-Mode

1) INDIVIDUAL-Selection

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

2) Setting of Watt values for each section

3) Setting of values

INDIVIDUAL TIME 0:03 120 448 00 25 0 74

Starting your exercise, the already set data will start counting backwards. If the set data reach 0, the computer will stop and a beep will be heard. If you didn't set any values, all data will start counting up.

5.4.7 Display after finishing your exercise

MANUAL 133 496 0 42 75 0 → 4s MANUAL TIME 0:33 TRIP 0:33 0:33 0:33

The average and final values will be shown rotatingly for four seconds after you have finished your exercise.

5.5 Diagnostics and Troubleshooting

Error

No display or computer is not functioning

Cause

No power

What to do?

Plug the power supply into the socket, or plug the power supply into the connection port on the housing (see Assembly Step 9), or Check cable connections

Error

Pulse display defective

Cause

No reception Interference with in the room

Earpulse measurement: Poor blood circulation

No pulse rate acquisition

Chest Strap: Incorrect chest strap

Chestbelt strap incorrectly positioned

Batteries are dead

What to do?

Check all connections Remove (for example cell phone/loud speakers) in the room

Do some massage for your earlope.

Check for correct seating of the pulse grip cable and fix it on your textile

Use another chest strap, if necessary. The transmitting frequency must be between 5.0 - 5.5 kHz.

Moisten the electrodes and check for correct positioning.

Replace the batteries with ones of the same type.

Fehler

Step resistance cannot be regulated.

Cause

Mechanics/control system

What to do?

Start the program using Quick Start. Check cable connections

Fehler

Anzeige zu schwach

Ursache

Computer display to weak

Cause

Detrimental light fall

What to do?

Change the position of the equipment

Fehler

Fehlende Teile

Was tun?

Check the packing or Call Service

Fehler

Wackelndes Gerät

Ursache

Unebener Boden

Was tun?

Stand feet are loose

What to do?

Rotate the height adjusting caps until the stand is stable. Tighten the cap nuts.

6. Technical Details

6.1 Power Supply (included in the scope of delivery)

Connect the cable from the power supply to the respective socked on the lower rear end of the housing.

Power Supply Specification:

Input: 230 V, 50Hz

Output: 26 V, 2500 mA

• Use only the power supply included in the scope of delivery. If you use another manufacturer's power supply, please ensure that it automatically cuts-off in the event of overload, is short-circuit protected and is electronically controlled. Non-compliance may result in short-circuiting and damage to the computer.
• Disconnection of the power pack from the mains or of the power pack plug from the equipment results in a return to User Selection UO – U4 input mode.

6.2 Conformity according to:

Hammer Sport AG confirms that this item is produced according to the following laws.

• 2006/95/EWG
• 2004/108/EWG

Training with the Elliptical is an ideal movement training for strengthening important muscle groups and the cardio-circulatory system.

General notes for Training

● Never train immediately after a meal.
● If possible, orient training to pulse rate.
- Do muscle warm-ups before starting training by loosening or stretching exercises.
- When finishing training, please reduce speed. Never abruptly end training.
- Do some stretching exercises when finished training.

7.1 Training frequency

To improve physical fitness and to enhance condition over the long term, we recommend training at least three times a week. This is the average training frequency for an adult in order to obtain long-term condition success or high fat burning. As your fitness level increases, you can also train daily. It is particularly important to train at regular intervals.

7.2 Training intensity

Carefully structure your training. Training intensity should be increased gradually, so that no fatigue phenomena of the musculature or the locomotion system occurs.

RPM

In terms of objective endurance training it is recommended in principle to select a lower step resistance and to train at a higher rpm (revolutions per minute). Ensure that the rpm is higher than 60 RPM but does not exceed 80.

7.3 Heartrate orientated training

For your personal pulse zone it is recommended that an aerobic training range be chosen. Performance increases in the endurance range are principally achieved by long training units in the aerobic range.

Find this zone in the target pulse diagram or orient yourself on the pulse programs. You should complete 80% of your training time in this aerobic range (up to 75% of your maximum pulse).

In the remaining 20 % of the time, you can incorporate load peaks, in order to shift your aerobic threshold upwards. With the resulting training success you can then later produce higher performance at the same pulse; this means an improvement in your physical shape.

If you already have some experience in pulse-controlled training, you can match your desired pulse zone to your special training plan or fitness status.

Anmerkung:

Because there are persons who have "high" and "low" pulses, the individual optimum pulse zones (aerobic zone, anaerobic zone) may differ from those of the general public (target pulse diagram).

In these cases, training must be configured according to individual experience. If beginners are confronted with this phenomenon, it is important that a physician be consulted before starting training, in order to check health capacity for training.

7.4 Training control

Both medically and in terms of training physiology, pulse-controlled training makes most sense and is oriented on the individual maximum pulse.

This rule applies both to beginners, ambitious recreational athletes and to pros. Depending on the goal of training and performance status, training is done at a specific intensity of individual maximum pulse (expressed in percentage points).

In order to effectively configure cardio-circulatory training according to sports-medical aspects, we recommend a training pulse rate of 70% - 85% of maximum pulse. Please refer to the following target pulse diagram.

Measure your pulse rate at the following points in time:

1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse

During the first weeks, it is recommended that training be done at a pulse rate at the lower limit of the training pulse zone (approximately 70 %) or lower.
During the next 2 - 4 months, intensify training stepwise until you reach the upper end of the training pulse zone (approximately 85% ), but without overexerting yourself.
- If you are in good training condition, disperse easier units in the lower aerobic range here and there in the training program. so that you regenerate sufficiently. "Good" training always means training intelligently, which includes regeneration at the right time. Otherwise overtraining results and your form degenerates.
- Every loading training unit in the upper pulse range of individual performance should always be followed in subsequent training by a regenerative training unit in the lower pulse range (up to 75% of the maximum pulse).

When condition has improved, higher intensity of training is required in order for the pulse rate to reach the "training zone"; that is, the organism is capable of higher performance. You will recognize the result of improved condition in a higher fitness score (F1 - F6).

Calculation of the training / working pulse:

220 pulse beats per minute minus age = personal, maximum heart rate (100 %).

Training pulse

Lower limit: (220 - age) x 0.70

Upper limit: (220 - age) x 0.85

7.5 Trainings duration

Every training unit should ideally consist of a warm-up phase, a training phase, and a cool-down phase in order to prevent injuries.

Warm-up:

5 to 10 minutes slow cycling.

Training:

15 to 40 minutes of intensive or not overtaxing training at the intensity mentioned above.

Cool-down:

5 to 10 minutes of slow cycling, followed by calisthenics or stretching, in order to loosen up the muscles.

Stop training immediately if you feel unwell or if any signs of overexertion occur.

Alterations of metabolic activity during training:

• In the first 10 minutes of endurance performance our bodies consume the sugars stored in our muscles. Glycogen:
  ● After about 10 minutes fat is burned in addition.
  ● After 30 - 40 minutes fat metabolism is activated, then the body's fat is the main source of energy

Technical diagram of a stationary exercise machine with numbered components and labeled parts in Chinese

Technical diagram of a mechanical assembly with numbered components and labeled parts in Chinese

1. Teileliste / Parts list

11. Garantiebedingungen / Warranty (Germany only)

Illustration of a classic rotary telephone with a thumbs-up gesture (no text or symbols)