RS 3 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL RS 3 Christopeit

Der Schlüssel für ein erfolgreiches Programm ist ein regelmäßiges Training. Sie sollten sich einen festen Zeitpunkt und Platz pro Train- ingstag einrichten und sich auch geisg auf das Training vorbereiten. Trainieren Sie nur gut gelaunt und halten Sie sich stets Ihr Ziel vor Augen. Bei konnuierlichem Training werden Sie Tag für Tag feststel- len, wie Sie sich weiterentwickeln und Ihrem persönlichen Trainingsziel Stück für Stück näher kommen.17 Important Recommendations and Safety Instructions Our products are all tested and therefore represent the highest current safety standards. However, this fact does not make it unnecessary to observe the following principles strictly.1. Assembly the machine exactly as described in the installation instructions and use only the enclosed, specic parts of the machine. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the assembly steps in the installation and operating instructions.

2. Before the rst use and at regular intervals (approximately every 50 Operat-

ing hours) check the tightness of all screws, nuts and other connections and the access shafts and joints with some lubricant so that the safe operating condition of the equipment is ensured. 3. Set up the machine in a dry, level place and protect it from moisture and water. Uneven parts of the oor must be compensated by suitable measures and by the provided adjustable parts of the machine if such are installed. Ensure that no contact occurs with moisture or water.4. Place a suitable base (e.g. rubber mat, wooden board etc.) beneath the machine if the area of the machine must be specially protected against indentations, dirt etc.5. Before beginning training, remove all objects within a radius of 2 metres from the machine.6. Do not use aggressive cleaning agents to clean the machine and employ only the supplied tools or suitable tools of your own to assemble the machine and for any necessary repairs. Remove drops of sweat from the machine immediately after nishing training.

7. WARNING! Systems of the heart frequency supervision can be inexact.

Excessive training can lead to serious health damage or to the death. Consult a doctor before beginning a planned training programme. He can dene the maximum exertion (pulse, Watts, duration of training etc.) to which you may expose yourself and can give you precise information on the correct posture during training, the targets of your training and your diet. Never train after eating large meals.8. Only train on the machine when it is in correct working order. Use original spare parts only for any necessary repairs. WARNING! Replace the worm parts immediately and keep this equipment out of use until repaired.9. When setting the adjustable parts, observe the correct position and the marked, maximum setting positions and ensure that the newly adjusted position is correctly secured.10. Unless otherwise described in the instructions, the machine must only be used for training by one person at a time. The exercise time should not overtake 90 min./daily.11. Wear training clothes and shoes which are suitable for tness training with the machine. Your clothes must be such that they cannot catch during training due to their shape (e.g. length). Your training shoes should be appropriate for the trainer, must support your feet rmly and must have non-slip soles.

12. WARNING! If you notice a feeling of dizziness, sickness, chest pain or

other abnormal symptoms, stop training and consult a doctor.13. Never forget that sports machines are not toys. This appliance can be used by children aged from 8 years and above and persons with reduced physical, sensory or mental capabilities or lack of experience and knowledge if they have been given supervision or instruction concerning use of the ap-pliance in a safe way andunderstand the hazards involved. Children shall not play with the appliance. Cleaning and user maintenance shall not make by children without supervi-sion. Take suitable measures to ensure that children never use the machine without supervision.14. The appliance use only to be used with the power supply unit provided with the appliance. 15. Ensure that the person conducting training and other people never move or hold any parts of their body into the vicinity of moving parts.16. At the end of its life span this product is not allowed to dispose over the normal household waste, but it must be given to an assembly point for the recycling of electric and electronic components. You may nd the symbol on the product, on the instructions or on the packing. The materials are reusable in accordance with their marking. With the re-use, the material utilization or the protection of our environment. Please ask the local administration for the responsible disposal place.17. To protect the environment, do not dispose of the packaging materials, used batteries or parts of the machine as household waste. Put these in the appropriate collection bins or bring them to a suitable collection point.18. For speed dependent operation mode, the braking resistance level can be adjustable manually and the variations of power will depend on the ped-aling speed. For speed independent operation mode, the user can set the wanted power consumption level in Watt, constant power level will be kept by various braking resistance levels, that will be determined automatically by system. That is independent on the pedaling speed.19. The machine is equipped with 24-step resistance adjustment. This makes it possible to reduce or increase the braking resistance and thereby the training exertion. Pressing the button “-” for the resistance setting towards stage 1 reduces the braking resistance and thereby the training exertion. Pressing the button “+” for the resistance setting towards stage 24 increases the braking resistance and thereby the training exertion.20. The maximum permissible load (=body weight) is specied as 150 kg. The classication of HA means this exercise bike is designed foe home use only and with good accuracy class, the variations of power consuming are within ±5W up to 50W and ±10% over 50W. 21. The assembly and operating instructions is part of the product. If selling or passing to another person the documentation must be provided with the product. Contents 1. Summary of Parts Page 3 - 42. Important Recommendations and Safety Information Page 173. Parts List-List of spare parts-tec. Data Page 18 - 204. Assembly Instructions With Exploded Diagrams Page 21 - 23 Mount, use and dismount5. Computer instructions-trouble shooting Page 25 - 28 Cleaning, Check and Storage6. Training Instructions, Warm-up Page 297. Watt table Page 248. Declaration of conformity Page 83Dear customer,We congratulate you on your purchase of this home training sports unit and hope that we will have a great deal of pleasure with it. Please take heed of the enclosed notes and instructions and follow them closely concerning assembly and use.Please do not hesitate to contact us at any time if you should have any questions. Top-Sports Gilles GmbHFriedrichstr. 5542551 Velbert

English18 Please contact us if any components are defective or missing, or if you need any spare parts or replacements in future: Adress: Top-Sports Gilles GmbH Friedrichstr. 55 42551 Velbert Telefon: +49 (0) 20 51 - 6 06 70 Telefax: +49 (0) 20 51 - 6 06 74 4 e-mail: info@christopeit-sport.com www.christopeit-sport.com Parts List – Spare Parts List RS 3 Order No. 1826 Technical data: Issue: 19.08.2024 Ergometer of Class HA with high accuracy

• Magnetic brake system with approx. 10 KG ywheel

• Motor- and Computer-controlled resistance, with 24 manually adjustable load steps

• 10 installed programs

• 4 heart rate programs

• 5 individual programs

• 1 speed independent program, power control in steps of 5 Watt (10 –300 Watt)

• Hand Pulse measurement

• Saddle horizontally approx. 20cm adjustable

• Wheels for easier transportation

• Power plug (Adapter)

• Computer, showing at same time: Speed, time, distance, approx. calories, pedal revolutions per minute, Watt and heart rate, ODO, Holder for Smartphone/Tablet

• incl. receiver for wireless pulse belt

• Input of limits for time, distance, approx. calories and pulse

• Announcement of higher limits and Fitness test announcement

Quantity Attached to illustration No. ET number 87 Small belt wheel 1 85+86 36-9211-38-BT 88 Nut M10x1.0 1 86 39-9820 89 DC connection cable 1 55 36-1721-07-BT 90 End cap 2 55 36-1826-20-BT 91 Sensor 1 1 36-1721-13-BT 92 Tool set 1 36-9211-34-BT 93 Assembly and exercise Instruction 1 36-1826-23-BT21 Assembly Instructions Remove all the separate parts from the packaging, lay them on the oor and check roughly that all are there on the base of the assembly steps. Please note that a number of parts are connected directly to the main frame preassembled. In addition, there are several other individual parts that have been attached to separate units. This will makes assembly easier and quicker for you. Assembly time: 40 - 50 min. Step 1: Attach the stabilizer (6+7) at main frame (1).

1. Attach the front foot (6) with the preassembled end caps with transport

rollers (25) to the main frame (1). Do this with the two screws M8x75 (9), curved washers 8//20 (12), spring washers (13) and cap nuts (11).

2. Attach the rear foot (7) with preassembled end caps with height

adjustment (26) to the main frame (1). Do this with the two screws (9), curved washers (12), spring washers (13) and cap nuts (11).

3. Attach the transportation grip (49) at rear foot (7) with screws M8x75

(50) Curved washers (12) and spring washers (13)

4. Screw in the rubber foot (28) into the appropriate threat of main frame (1)

and secure position with nut (23). After assembly has been completed, you can compensate for minor irregularities in the oor by turning the wheel at end cap (26) and rubber foot (28). The equipment should be set up that the equipment does not move of its own accord during a training session. If you like to change the position of the recumbent bike, lift up at transportation grip (49) until you can move easy on the front transportation rollers to another place. Step 2: Attach the pedal (27L+27R) at pedal crank (40L+40R).

1. Screw the right pedal (27R) into the locator in the right-hand side (as seen

in operation) for the pedal crank (40R) (Warning! the screw direction is clockwise).

2. Screw the left pedal (27L) into the locator in the left-hand side (as seen

in operation) for the pedal crank (40L) (Warning! the screw direction is anti-clockwise).

3. Then mount the pedal straps left and right on the

associated pedals (27). (The pedals are signed with “L” for Left and “R” for Right.) English Schritt 3: Attach the computer holder (5) at main frame (1).

1. Place the computer holder (5) against the main frame (1) and connect

the plug for the computer cable (30) with the matching plug for the motor cable (42). Connect the plugs of pulse connection cables 3 (45) with the matching plug of pulse connection cables 2 (42) too.

2. Place the computer holder (5) onto the locator provided for it at the main

frame (1). Ensure that the cable connections made are not squashed. Screw the computer holder (5) onto the main frame (1) in straight direction with screws M8x16 (14), spring washers (13) and curved washers 8//20 (12).22 Step 4: Installation of the computer (44) at computer holder (5).

1. Put the plug of pulse connection cable 3 (45) and connection cable (30)

into the cable sockets from monitor (44).

2. Attach the monitor (44) to computer holder (5) and tighten with screws

M4x10(24) and washers 4//8 (52). (Attention: Ensure that the cable loom are not crunched or pinched during installation.) Step 5: Attach the seat holder (2) and seat frame (4).

1. Put the seat handle (8) onto the axle (19) so that the holes are aligned

and screw it tightly by using screws M6x10 (22). (To adjust the seat position, unlock the seat by pull the seat handle (8) upwards. After reach new seat position push seat handle (8) downwards to secure.)

2. Push the seat frame (4) through the holder of seat holder (2) and take

care of the right direction.

3. Place the seat frame (4) with seat holder (2) onto the holder of main

frame (1) and screw it tightly with screws M8x16 (14), spring washers (13) and washers 8//16 (15).23 Step 6: Installation of the pulse grip (3) at the seat frame (2).

1. Place the pulse grip (3) from bottom side to the holder at seat frame (2)

and adjust the holes in the tubes so that they are aligned. Push the bolts M8x45 (10) from bottom side through the holes and tighten the pulse grip (3) at seat frame (9) with washers 8//16 (15) and cap nuts (11) rmly.

2. Connect the plugs of pulse connection cables 2 (42) and pulse cables

(41). Step 7: Attach the seat (36) and back cushion (37) at seat support (2).

1. Place the seat (36) with back side onto the seat support (2) sothat the

2. Put on each screw M8x16 (14) one washer 8//16 (15) and tighten the

seat (36) at seat support (2) rmly.

3. Place the back side of back cushion (37) against den seat holder (2) so

that the holes align.

4. Screw the back cushion (37) at seat holder (2) tightly by using screws

(14) and washers (15). Step 9: Checks

1. Check the correct installation and function of all screwed and plug

connections. Installation is thereby complete.

2. When everything is in order, familiarise yourself with the machine at a

low resistance setting and make your individual adjustments. Note: Please keep the tool set and the instructions in a safe place as these may be required for repairs or spare parts orders becoming necessary later. English Step 8: Attach the power with adaptor (29).

1. Please insert the cable plug of adaptor (29) into the DC cable plug (89)

at end of chain guard (55).

2. Please insert the adaptor (29) into a well installed socket with wall power

(230V~50Hz).24 RPM and Power in Watt of Level 1 - Level 24 for RS 3 Art.-Nr. 1826 Remarks: 1. The power consumptions (Watt) are calibrated by measuring the driving speed (min-1) of axle and the braking torque (Nm). 2. Your equipment was calibrated to fulll the requirements of its accuracy classication before shipment, If you have doubts about the accuracy, please contact with your local retailer or send it to accredited test laboratory to ensure or calibrate it. (Please note that a deviation tolerance as noted on page 15, is permissible.) Level 20RPM WATT 30RPM WATT 40RPM WATT 50RPM WATT 60RPM WATT 70RPM WATT 80RPM WATT 90RPM WATT 100RPM WATT

English LEVEL display. The resistance can be changed in every program (except WATT program P16) by pressing the + and - keys. TIME / WATT: For setting / displaying the time in minutes and seconds up to a maximum of 99:00 minutes. Preselection in minute steps / counting up + down in second steps. In the programs 1 - 20 min. default time is set to 5 minutes. Setting range 5-99 min. The computer precisely measures the performance achieved during training. The performance displayed in watts. Setting range 30-350 watt. In program 16 consider the display of the target value. Display of time and watt alternating automatically. Or permanent by pressing the F key. RPM / SPEED (km /h): Display of pedal revolutions per minute and speed in km / h in automatic change. Or permanent by pressing the F key. DIST (distance KM) / CAL (calories kcal): Display and default for distance and restrictions. The distance can be from

1 - 999 km. Using the average values, the computer calculates the calories

that are displayed in KCal. To convert the binding unit of measurement for energy „Joule“ in the general target specication use this formulas: 1Joule = 0.239 cal, or 1cal = 4.186J. The loss calories consumption can be set from 10 - 990 kcal. The up / down counting takes place in 0.1 steps. Display of distance and approx. calories alternating automatically. Or permament by pressing the F key. KM Total (ODO): The distance in km of all training units is displayed. It is not possible to specify. The OD O display can be reset to zero at any time. To do this, press the F-key and the Start / Stop-key at once for 2 seconds. PULSE (pulse display): The currently measured pulse is displayed here. If an upper heart rate limit is set, the display ashes when the set value is reached. PULSE LIMIT / AGE: Available in programs 17-20. Program 17 - 19 are training programs with calculated max heart rate of 55% / 75% or 95%. As soon as you enter your age, the computer will calculate your max. pulse value that you should never exceed (formula: (220 - age) x 0.80). When this value is reached, the pulse display starts to ash and you should then immediately reduce the speed or the load level. Age setting range: 10-100. In program 20: Display of the individual target heart rate you have specied. Pulse setting range: 60-240 RESISTANCE PROFILE: The desired training duration can be preset in the TIME area. The system divides this preset time into 10 sub-intervals. Each bar on the time axis (horizontal) = 1/10 of the specied time, e.g .: training time = 5 min = each bar is 30 seconds, training time = 10 min = each bar = 1 min. Each of the 10 bars corresponds to such a time interval. The current time bar is indicated by FLASHING. If no time is specied, each time bar means 3 minutes of training, ie after 3 minutes the ashing display jumps from bar 1 to bar 2, etc. up to a total of 30 minutes. If the program is stopped in the meantime with the start / stop button, the Time to continue counting from there after pressing the Start / Stop button again. PEDAL RESISTANCE: You can use the + / - button to adjust the pedal resistance at any time - in all programs, except in the watt program P16. You can see the change in the height of the bar and in the LEVEL display - the higher the bar, the higher the resistance and contrariwise. Each bar segment stands for 3 levels (e.g. 3 segments stand for levels 7, 8 + 9 or 7 segments stand for levels 19, 20 + 21). The selected value is shown on the LEVEL display. The change affects the current and subsequent time position. The height of the bars indicates the load, not a terrain prole. Program sequences are shown graphically on the display. The individual programs run as shown in the bar diagram in the display eld, e.g. program 5 = mountain / program 2 = valley etc. (where the bar height = resistance, the time is distributed over the bar width)

• After setting the program, it is essential to press the „START / STOP“ button if you want to start training. In principle, all determined and displayed values are not suitable for medical evaluations. Computer Instructions The computer on your ERGOMETER is very easy to use. By displaying all functions at the same time, there is no need to switch back and between the individual functions and you are always fully informed about your training process at a glance. This device is a speed-independent device. In order to achieve the performance you want, the computer regulates the resistance independently of the cadence in the watt program (P16). Turn on:

1) Insert the connection plug into the adapter connection socket on the

device. An acoustic signal sounds - all LCD display segments appear for 2 seconds and are set to 00.

2) The power plug is already in the socket / device has automatically

switched off. By pressing any key - or with at least one turn of the pedal - the computer switches itself on. Turn off: As soon as the device is not used for more than approx. 4 minutes, the computer switches off automatically. After nishing the training, pull out the mains plug. KEYS A total of 5 buttons: START / STOP, FUNCTION (F), UP (+), AB (-), and tness test (TEST). „START / STOP“: Training start or interruption in the selected program. The computer only starts counting when the „START / STOP“ button has been pressed before. If the „START / STOP“ button is pressed for more than 3 seconds, all values are reset to 00:00 in the starting position. „F“: You can switch from one input eld to the next with the input and conrmation key (F). The selected function ashes. Enter the values with the +/- key and conrm them by pressing the „F“ key again. At the same time, the ashing display jumps to the next input eld. During training, the functions UPM and calories, as well as speed and distance can be displayed permanently or alternately by pressing the F key. „+“ And „-“: Use the +/- buttons to change the values - only ashing values Information can be changed in value. „Test“: With this button you can determine your tness grade. DISPLAY Program: Display of set program 1-21. (Manual, Progr. 1 - 10 = tness program; Progr. 11-15 = individual user program; Program 16 = watt program; Progr. 17-20 = pulse program; Progr. 21 = body fat program) Resistance level: Display of the resistance from level 1 - 24. The higher the number, the higher the resistance. The bar graph hat 12 bars available. Each bar shows two values (e.g .: 3 bars are level 5 or 6) You can see the exact value on the26 Program 6 Interval Program 7 Cardio Program 8 Endurance Program 9 Slope Program 10 Rally User Setting Program 11 (U1) User Setting Program 12 (U2) User Setting Program 13 (U3) User Setting Program 14 (U4) User Setting Program 15 (U5) Program 16 Watt Control Program 17 HRC (55%) Program 18 HRC (75%) Program 19 HRC (95%) Program 20 HRC Program 21 Body Fat Manual Program Program 1 Rolling Program 2 Valley Program 3 Fatburn Program 4 Ramp Program 5 Mountain27 English Gender/Age Underweight Healthy Slightly Overweight Overweight Obese Male/ ≤ 30 < 14% 14%~20% 20.1%~25% 25.1%~35% > 35% Male/ > 30 < 17% 17%~23% 23.1%~28% 28.1%~38% > 38% Female/≤ 30 < 17% 17%~24% 24.1%~30% 30.1%~40% > 40% Female/ > 30 < 20% 20%~27% 27.1%~33% 33.1%~43% > 43% Remark:

2. According to test result, 10 seconds have no operation or operation

arbitrarily key, will get into system recommendation to toughen program. Manual program: this program corresponds to the functions of a normal exercise bike. The time, the speed, the rpm, the distance, the wattage, the Kcal and the current pulse are shown permanently in the display. The pedal resistance can be set manually using the + and - keys. All values are to be operated manually - there is none automatic regulation. Setting of the training parameters time / distance / calories / upper pulse limit by pressing the F key. Programs 1 - 10: Fitness Various training programs are given here. If one of these programs is selected, the program runs automatically and includes various intervals. The division is made in difculty levels and in time intervals. However, you can intervene in the program at any time to change the pedaling resistance or the duration. In addition, there is a corresponding bar display in the display eld. Setting of the training parameters time / distance / calories / upper pulse limit by pressing the F key. Program 11-15: individual training programs Here you can enter and train your various resistance proles (U1-U5). Setting of the training parameters time / distance / calories / upper pulse limit by pressing the F key. Program 16: Watt program Here you can enter your individual watt specication. The pedaling resistance is automatically adjusted within a certain tolerance range by the computer, regardless of the pedaling frequency, so that you are always in the specied zone. Setting of the training parameters time / distance / calories / upper pulse limit / watt by pressing the F key. Program 17 - 19: Here the computer automatically calculates your maximum heart rate after entering your age and, depending on the program, the corresponding training target heart rate will be adjusted to 55% / 75% or 95%.This target value is displayed. The pedaling resistance is automatically adjusted by the computer in order to stay at this target frequency. Program 20: Target training heart rate THF Here you can specify your optimal training pulse rate THF. The pedal resistance is within a certain tolerance range automatically readjusted by the computer so that you are always in the specied pulse zone. Program 21: Body Fat Program Here you can get a body fat analysis and get exercise suggestion. Use the F key to access the different data (user no.) = 1-8, height = 120-250 cm, gender = male / female, age = 10-99 years, weight = 20 -200kg) one after the other and set them to your data using the +/- buttons. Then press the Start / Stop key and grab the hand pulse sensors to measure your body fat. After about 10 seconds, the deisplay show body your fat in%, BMI and BMR as well as a suggested exercise program. Press start/stop key to exit body fat test and press again to start exercising this program. Body fat table ERROR MESSAGES: Each time the computer is restarted, it will run a quick test for functionality. If something is not in order, it indicates possible errors: E 1 This symbol and a warning tone appear if the wiring is incorrectly connec- ted or there is a fault in the resistance setting. Check all cable connections, especially at the connectors. After eliminating the error, press and hold the „Start / Stop“ button for 3 seconds to reset the system.

FITNESS NOTE / RECOVERY PULSE FUNCTION

Your ergometer offers the option of evaluating your individual tness in the form of a „tness grade“. The measuring principle is based on the fact that in healthy, well-trained people, the pulse rate drops faster within a certain period of time after training than in healthy, less well-trained people. To determine the tness level, the difference between the pulse rate at the end of the training (start pulse) and the pulse rate one minute after the end of the training (end pulse) is used. Do not start this function until you have trained for some time. Before starting the recovery pulse function, you must have your current pulse rate displayed by placing your hands on the hand pulse sensors.

1. Press the „Test“ button and then place both hands on the sensors to

measure your heart rate.

2. The computer goes into STOP mode, a large heart symbol is shown in

the middle of the display and the automatic recovery pulse measurement is initiated.

3. The time in the display starts counting down at 0:60

4. The start pulse at the beginning of the measurement is shown in the

display. It is the average of the four highest heart rate values in the last 20 sec. before pressing the tness button.

5. The currently measured pulse value is displayed in the „Pulse“ eld.

6. After one minute has elapsed, the time is reduced to 0:00 and an acoustic

signal sounds. The end pulse at the time 0:00 is displayed in the „Pulse“ eld. You can now take your hands off the heart rate sensors. After a few seconds, your tness grade from F 1.0 - F 6.0 (school grade system) appears in the middle of the display.28 Training area in mm (for home trainer and user) Free area in mm (Training area and security area (rotating 60cm)) Cleaning, Checks and Storage of the Ergometer bike:

Use only a less wet cloth for cleaning. Caution: Never use benzene, thinner or other aggressive cleaning agents for surface cleaning as this damage caused. The device is only for private home use and for use suitable indoors. Keep the unit clean and moisture from the device.

Plug out the power supply unit while intending the unit for more than 4 weeks not to use. Choose a dry storage in-house and put some spray oil to the pedal bearings left and right. Cover the bike to protect it from being discolor by any sunlight and dirty through dust.

We recommend every 50 hours to review the screw connections for tightness, which were prepared in the assembly. Every 100 opera- ting hours, you should put some spray oil at the pedal bearings left and right. Troubleshooting If you cannot solve the problem with the following information, please contact the authorized service center. Problem Possible Cause Solution Computer has no value at Dis- play if you press any key. No power adapter is well plugged or wall power is without power. Check that the power adapter is properly plugged in, possibly with another electric device check if the wall power is ne. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not well plugged connection Check the plug connections at computer and inside of handle- bar support. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not correct positi- on of sensor. Take off the cover and check the distance between magnet and Sensor. The magnet at turning belt wheel should have only less than < 5mm distance against the sensor position. No pulse value Pulse cable is not plugged in. Check the separately pulse cable is well connected with computer. No pulse value Pulse sensors not well connec- ted Screw out the screw for pulse measurement and check if plugs are well connected and no damage at pulse cable.

HEART RATE MEASUREMENT

Heart rate measurement using a heart rate belt: For reliable heart rate monitoring during training, we recommend wearing a suitable chest belt. The computer has a built-in receiver, so you can use a heart rate belt, such as the Christopeit Sport heart rate belt (item no.: 9309). If you moisten the heart rate belt a little before you put it on, the computer should record and display the heart rate data within 60 seconds. The range of the heart rate belts is 1 to 2 m depending on the model. Hand pulse measurement: The hand pulse sensors are located on the left and right seat grips. Please make sure that both palms always rest on the sensors at the same time with normal force. As soon as the pulse decreases, a value is shown in the pulse display. (The hand pulse measurement is only for orientation, since movement, friction, sweat, skin texture and blood circulation, etc. can lead to individual deviations from the actual pulse.) Note: If both pulse measurement methods are used at the same time, the hand pulse measurement has priority. Attention! Heart rate monitoring systems may be inaccurate. Excessive exercise can cause serious injury or death. If you feel29 English You must consider the following factors in determining the amount of training eort required in order to aain tangible physical and health benets.

The level of physical exeron during training must exceed the point of normal exeron, without going beyond the point of breathlessness and/or exhauson. A suitable reference value can be the pulse. With each training session, the condion increases and therefore the train- ing requirements should be adjusted. This is possible by extending the duraon of the training, increasing the level of diculty or changing the type of training.

Most experts recommend the combinaon of a health-conscious diet, which must be adjusted according to the training goal, and physical ex- ercise three to ve mes a week. A normal adult needs twice a week exercise to maintain its current condion. To improve his condion and change his body weight, he needs at least three training sessions per week. Ideal of course is a frequency of ve training sessions per week.

Each training session should consist of three training phases: „warm- up phase“, „training phase“ and „cool-down phase“. In the „warm-up phase“ the body temperature and the oxygen supply should be in- creased slowly. This is possible through gymnasc exercises over a period of ve to ten minutes. Aer that you start with actual training “training phase”. The training load should be adapted according to the training heart rate. In order to support the circulaon aer the training phase and to preventaching or strained muscles later, it is necessary to follow the training phase with a cool-down phase. This should be con- sist of stretching exercises and/ or light gymnasc exercises for a period of ve to ten minutes.

2. TRAINING HEART RATE

To determine the training heart rate, you can proceed as follows. Please note that these are guide values. If you have health problems or are unsure, consult a doctor or tness trainer. Sample calculaon: Male, 30 years old and weighs 80 kg. I am a beginner and would like to lose some weight and increase my endurance. 01: Maximum pulse - calculaon Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight) Maximum heart rate = 214 - (0.5 x 30) - (0.11 x 80) Maximum pulse = approx. 190 beats/min 02: Training heart rate calculaon Due to my goals and training level, the fat metabolism zone suits me best. Training heart rate = 60 to 70% of the maximum heart rate Training heart rate = 190 x 0.6 [60%] Training heart rate = approx. 114 beats/min Aer you have set your training heart rate for your training condion or Once you have idened goals, you can start training. Most of our products have heart rate sensors or are heart rate belt compable. So you can check your heart rate on the monitor during the workouts. If the pulse rate is not shown on the computer display or you want to be on the safe side and want to check your pulse rate, which could be in- correctly displayed due to possible applicaon errors or similar, you can use the following tools: a. Pulse measurement in the convenonal way (sensing the pulse beat, e.g. on the wrist and counng the beats within a minute). b. Heart rate measurement with suitable and calibrated heart rate measuring devices (available from medical supply stores). c. Heart rate measurement with other products such as heart rate monitors, smartphones.... 01: Maximum heart rate calculaon The maximum pulse value can be determined in many dierent ways, since the maximum pulse depends on many factors. You can use the main-formula for the calculaon (maximum heart rate = 220 - age). This formula is very general. It is used in many home sport products to determine the maximum heart rate. We recommend the Sally-Edwards-formula. This formula calculates the maximum heart rate more precisely and takes gender, age and body weight into account. Sally-Edwards-formula: Men: Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight) Women: Maximum heart rate = 210 - (0.5 x age) - (0.11 x body weight) 02: Training heart rate calculaon The opmal training heart rate is determined by the goal of the training. Training zones were dened for this. Health - Zone: Regeneraon and Compensaon Suitable for: Beginners / type of training: very light cardio training / goal: recovery and health promoon. Building the basic condion. Training heart rate = 50 to 60% of the maximum heart rate Fat-Metabolism - Zone: Basics endurance training 1 Suitable for beginners and advanced users / type of training: light cardio training / goal: acvaon of fat metabolism (calorie burning). improvement in endurance performance. Training heart rate = 60 to 70% of the maximum heart rate Aerobic - Zone: Basics endurance training 1 to 2 Suitable for beginners and advanced / type of training: moderate cardio training. / Aim: Acvaon of the fat metabolism (calorie burning), improving aerobic performance, Increase in endurance performance. Training heart rate = 70 to 80% of the maximum heart rate Anaerobic - Zone: Basics endurance training 2 Suitable for advanced and compeve athletes / type of training: moderate endurance training or interval training / goal: improve- ment of lactate tolerance, maximum increase in performance. Training heart rate = 80 to 90% of the maximum heart rate Compeon - Zone: Performance / Compeon Training Suitable for athletes and high-performance athletes / type of training: intensive interval training and compeon training / goal: improvement of maximum speed and power. ATTENTION! Training in this area can lead to overloading of the cardiovascular system and damage to health. Training heart rate = 90 to 100% of the maximum heart rate

GENERAL TRAINING INSTRUCTIONS

Example - stretching exercises for the warm-up and cool-down phases Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnasc exercises to the body for the training phase to prepare accordingly. The exercises do not overdo it and only as far run unl a slight drag felt. This posion will hold a while. Reach with your le hand behind your head to the right shoulder and pull with the right hand slightly to the le elbow. Af- ter 20sec. switch arm. Bend forward as far forward as possible and let your legs almost stretched. Show it with your ngers in the direcon of toe. 2 x 20sec. Sit down with one leg stretched out on the oor and bend forward and try to reach the foot with your hands. 2 x 20sec. Kneel in a wide lunge forward and support yourself with your hands on the oor. Press the pelvis down. Change aer 20 sec leg.

The key to a successful program is regular training. You should set a xed me and place for each day of training and prepare yourself men- tally for the training. Only train when you are in the mood for it and al- ways have your goalin view. With connuous training you will be able to see how you are progressing day by day and are approaching your personal training goal bit by bit.30