MINI STEPPER - Fitness Equipment CARE FITNESS - Free user manual and instructions

USER MANUAL MINI STEPPER CARE FITNESS

Important: Read these instructions before using the equipment!

Safety

• Read this user manual and keep it in a safe place. Use this product exclusively in the manner indicated.
• This equipment must be assembled and used by adults.
• The equipment complies with the EN-957 standard, classification H for use in the home. It must not be used in a sports center or any other public, associative or rented space.
• For totally safe use, a stable, level surface is required. Protect your floor covering with a mat. Do not use the equipment in damp areas (swimming pool, sauna, etc.).
• Do not allow children to play with this equipment. Bodycare declines all responsibility for any injuries they may incur. Do not allow children close to this equipment when you are training.
• Bodycare declines all responsibility if technical modifications are made to any of its products by the user.
  Maximum weight of user: 80 kq.
  Before you start training, it is essential that you consult your doctor to determine the intensity level of the program you use.
• Excessive or badly programmed training can damage your health.
• Keep your back straight when exercising.

Maintenance

• Regularly check that elements fastened with nuts and bolts are correctly tightened.
• To maintain the level of safety, the equipment must be regularly checked. It is vital that any faulty parts are replaced and that it is not used until completely repaired. Remember regularly to grease moving parts.
• As sweat is very corrosive, do not allow it to come into contact with the enameled or chromed parts of the equipment, particularly the computer. Immediately wipe the equipment after training. The enameled parts can be cleaned using a damp sponge. All aggressive or corrosive products should be avoided.

Guarantee: the chassis is guaranteed for 5 years. Moving parts are guaranteed for 2 years. The guarantee applies to normal use by a private individual in his home

Recycling : The « crossed out dustbin » sign means that this product and its batteries cannot be thrown out whit domestic waste. They should be treated apart. When you have finished with them, drop them at an authorised collection point so they can be recycled. This gesture will go towards protecting the environment and your health.

E mail: [e-mail]

Assembly instructions

1.Hook the Cable on the wheel.

2.Tighten the adjustment Knob onto the Base Frame.

1.Install the sensor on computer.

2.Install the computer on Base Frame.

Functions:

COUNT : Automatically accumulates workout counts when starting exercise.

STRIDES/MIN Account how many times of average of one Minute ,when you start to sporty.

TIME : Automatically accumulates workout time when starting exercise.

CALS : Automatically accumulates calories amount consumed when Starting exercise.

SCAN : Press "mode" key to select "scan". Then this function will automatically scans through all the functions displayed on the bottom line of the monitor.

• Estimated calories calculated for average effort, and a person of average body weight and strength. Not to be used for therapeutic purposes.

Starting and stopping the counter

The computer starts either when one of the keys is pressed, or when you start to pedal. The computer is the "AUTO-OFF" type, which means it turns itself off automatically once the trainer has not been used for about 4 minutes.

Reset

Cardio - Training:

Before programming your training, it is essential to take account of your age, particularly for people of more than 35 years of age, as well as your physical condition. If you have a sedentary lifestyle without regular physical activity, it is vital that you consult your doctor to determine the level of intensity of your training. Once determined, do not attempt to achieve your maximum during the first training sessions. Be patient; your performance will quickly improve.

This enables you to develop your cardiovascular system (fitness of the heart / blood vessels). During Cardio-Training, the muscles need a supply of oxygen and nutritive substances. They also need to liminate waste. Our heart increases its rhythm and sends a larger amount of oxygen to the body by means of the cardiovascular system.

The more often you exercise regularly and repetitively, the more your heart will develop, just like any other muscle. In daily life, this translates into the ability to bear greater physical effort and improve your intellectual faculties.

Definition of your work Zone:

The Maximum Heart Rate (MHR) = 220 - age (180 - age for sedentary people).

The Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR.

The Fat Loss Zone is between 55 / 65% of your MHR.

The Aerobic Zone is between 65 / 85% of your MHR.

The Anaerobic Zone is between 85% of your MHR and your MHR.

Make a diagram of the target zones

The progressive training stages:

A warming up phase:

Start each training session by warming up progressively (10-20 min, more if you are over 50) which will put your muscles on standby and gently increase your heart rate. Gently increase your pulse to 55% of your MHR (Maximum Heart Rate).

Keep your Heart Rate at this level for the duration of the warming up time. If you

begin your training too quickly, you are in danger of increasing the risk of tendon or muscle injury.

2) A work phase:

This is the main part of the training session. Depending on your specific goals and your initial physical condition, weight loss, improvement of cardiovascular resistance (aerobic work), development of stamina (anaerobic work), it is possible to choose the appropriate target zone.

The Fat Loss Zone, 55 - 65%

The heart rate must be low and the duration of the exercise quite long. This zone is advised for people resuming physical activity after a long period of idleness, who

are trying to eliminate excess weight or are susceptible to cardiac problems. Do not forget that for this type of training the duration of the exercise must be at least 30 minutes and the Heart Rate (HR) between 55 and 65% of the MHR. - Gradually increase from 30 to 60 minutes per session.

Exercise 3 or 4 times a week.

The Aerobic Zone, 65 - 85%

This zone is recommended for those who are in good physical condition who train

regularly. By training in this zone, you will improve your physical condition but avoid overworking.

Duration: 20 to 30 minutes per session.
- Frequency: At least 3 or 4 times a week.

The Anaerobic Zone, 85% - MHR

This zone is exclusively for experienced athletes and is never recommended

without medical approval and supervision. This zone is designed only for very fit people. It is used for interval training (or for short sprints) to help you to improve or measure your level of stamina.

The time spent in this zone must be brief to avoid the risk of accident.

3) A cooling down phase:

This entails a reduction of exertion (10 to 20 min). It enables you to return your cardiovascular system to normal (55% of your MHR) and prevent or reduce muscular pain such as cramp and stiffness. You must follow the training with a session of stretching exercises while your joints

are still warm. This relaxes the muscles and helps to prevent stiffness. Stretch slowly and gently. You must never stretch until you reach the pain threshold. Hold each stretch for 30 to 60 seconds while breathing out.

Check your progress

As it improves, your cardiovascular system will have an HR which will be lower when at rest. You will take longer to reach your target zone and it will be easier for you to maintain it. Sessions will seem easier and easier and you will have more stamina in your daily life.

If, on the other hand, your HR is higher than usual when at rest, you will have to rest or reduce the intensity of your training.

Do not be discouraged by the initial sessions. Motivate yourself by scheduling specific training times. Work hard!

To order spare parts

To guarantee an efficient service, make sure you have the following items before you contact our After Sales Service:

The name or reference of the product.

The manufacturing number shown on the main chassis and on the packing box.

Contact us from Monday to Friday between 9h00 and 12h00 and 13h00 and 17h00 (except for public holidays).

Body care

Email: [e-mail]

D

Montage

51 03 E mail: [e-mail]

E

Montage

E-mail: [e-mail]

Montageinstrukties

De harttraining (cardiotraining):

Dagelijkke training = circa 10 minutes per keer.

2 tot 3 trainingen per week = circa 30 minutes per keer.

1 tot 2 trainingen per week = circa 50 minutes per keer.

E-mail: [e-mail]