EM 20 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL EM 20 Christopeit

4. RPM: Pedalrhythmus.

Important Recommendations and Safety Instructions Our products are all TÜV-GS 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, specifi c parts of the machine contained in the parts list. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the parts list in the installation and operating instructions.

2. Check the fi rm seating off all screws, nuts and other connections before

using the machine for the fi rst time and at regular intervals to ensure that the trainer is in a safe condition.3. Set up the machine in a dry, level place and protect it from moisture and water. Uneven parts of the fl 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 fi nishing training.7. Your health can be impaired by incorrect or excessive training. Consult a doctor before beginning a planned training programme. He can defi ne 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.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.

11. Wear training clothes and shoes which are suitable for fi tness training

with the machine. Your clothes must be such that they cannot catch dur-ing training due to their shape (e.g. length). Your training shoes should be appropriate for the trainer, must support your feet fi rmly and must have non-slip soles. 12. 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. They must therefore only be used according to their purpose and by suitably informed and instructed persons. 14. People such as children, invalids and handicapped persons should only use the machine in the presence of another person who can give aid and advice. Take suitable measures to ensure that children never use the machine without supervision.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 fi 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. This machine is a speed-independant machine.18. The unit has a resistance device with 16 levels. This makes it possible to increase or reduce the braking resistance and thus the amount of effort required in the training. Pressing the button with an arrow pointing upwards reduces the braking resistance and thus the amount of effort required in the training. Pressing the button with an arrow pointing downwards increases the braking resistance and thus the amount of effort required in the training.

19. This machine has been tested and certifi ed in compliance with EN 957-1

and –5 “H,A”. The maximum permissible load (=body weight) is specifi ed as 150 kg.15 English Please check after opening the packing that all the parts shown in the following parts lists are there. Once you are sure that this is the case, you can start assembly. Please contact us if any components are defective or missing, or if you need any spare parts or replacements in future: Adresse: Top-Sports Gilles GmbH 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 Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 1 Computer 1 15 36-9820103-BT 2 Handlebar wrapping 2 5 36-9820105-BT 3 Flat head screw M 5x10 5 1+15 39-10190 4 Handlebar cap d=25 2 5 39-9847 5 Handlebar 1 15 33-9808-07-SI 6 Hand pulse cable 2 1+19 36-9820106-BT 7 Upper computer cable 1 1+18 36-9820107-BT 8 T Knob 1 5 36-9613210-BT 9 Bushing 1 12x1,5x29 1 8 36-9613209-BT 10 Handlebar cover 1 11 36-9613208-BT 11 Handlebar fi xer 1 15 33-9613208-SI 12 Spring washer 10 16+68 39-9864-VC 13 L Pedal crank left 1 43 36-9913120-BT 13 R Pedal crank right 1 43 36-9913121-BT 14 Self-tapping screw M 4x10 8 54 39-10185 15 Handlebar post 1 32 33-9820102-SI 16 Allen key bolt M 8x16 8 15+70 39-9886-CR 17 Curved washer 8//20 6 16 39-10232-CR 18 Lower computer cable 1 7+20 36-9820108-BT 19 Pulse unit 2 5 36-9613204-BT 20 Motor 1 32 36-9820109-BT 21 Round screw M 5x13 4 20 39-9903-SW 22 Saddle 1 24 36-9913106-BT 23 Square stop 38x38x1,5 2 24 39-9954 24 Saddle adjust set 1 29 33-9913103-SI 25 Saddle movable set 1 24 36-9913107-BT 27 Washer 10//20 1 28 39-10207 28 Adjustable Nut M10 1 25 36-9814-14-BT 29 Seat post 1 30 33-9820103-SI 30 Seat post bushing 1 32 36-9820110-BT 31 Quick release knob M 14 1 32 36-9613220-BT 32 Main frame 1 33-9820101-SI 33 Domed Nut M 8 2 68 39-9900-VC 34 Sensor connector 1 35 36-9808-10-BT 35 Sensor 1 32 36-9808-09-BT 36 Washer 5//20 8 14 39-10111-VC 37 C-Clip d=17 2 43 36-9804-20-BT Parts list – List of spare parts EM 20 order No. 98201 Technical data: Issue: 01. 05. 2007 Approx. 8 kg fl ywheel Motor- and Computer-controlled resistance 11 installed training programs 5 Heart rate programs 5 individual programs, resistance adjustable in 10 steps 1 speed independent program, power control in steps of 10 Watt (40-300 Watt) 1 Body fat program Hand pulse measurement Horizontally and vertically adjustable saddle Saddle and handle bar inclination adjustable Saddle individual to change Wheels for easier transportation Power plug (Adapter) Computer, showing at same time: Speed, time, distance, approx. calories, body fat analysis, pedal revolutions per minute, Watt and heart rate Input of limits for time, distance and approx. calories Announcements of higher limits Fitness test announcement Max. body weight 150 KG Space requirement approx. L 96, W 54, H 135 cm16 Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 38 Bearing 6203Z 2 43 39-9999 39 Washer 6//18 6 40+56 39-9993 40 Nylon Nut M 6 6 44+56 39-9816-VC 41 Magnet 1 42 36-9613222-BT 42 Belt pulley d=260 1 43 36-9820111-BT 43 Crank Axle 126 1 38 33-9820104-SI 44 Allen Head Screw M 6x15 4 43 39-9911 45 Flange nut 3/8“ 2 52 39-9820 46 Nut 3/8“ 3 52 39-9820 47 Bushing 14x1.5x11 2 52 36-9613227-BT 48 Bushing 14x1.5x6 1 52 36-9613111-BT 49 Bearing 6000zz 4 51 36-9808-16-BT 50 Small pulley d=38 1 52 33-9808-06-SI 51 Flywheel d=240 1 52 33-9820105-SI 52 Flywheel axle 1 49 33-9820106-SI 53L Pedal left 1 43 36-9913120-BT 53R Pedal right 1 43 36-9913121-BT 54 Round cover 2 13 36-9820104-BT 55 Nut M 6 2 56 39-9816-VC 56 Screw axle M 6x75 1 32 36-9913117-BT 57 Magnets set d=253 1 56 33-9820107-SI 58 Spring 1 57 36-9913119-BT 59 Nylon Nut M 8 2 62 39-9918-CR 60 Flat washer 8//20 6 16+62 39-9964-VC 61 Alde press 6300zz 2 64 36-9808-17-BT 62 Allen head screw M 8x40 1 64 39-9889-CR 63 Cap 2 54 36-9820112-BT 64 Alde press welding set 1 32 33-9820108-SI 65 Alde press spring 16x2 1 64 36-9820113-BT 66 Transport roller cap 2 67 36-9613218-BT 67 Front stabilizer 1 32 33-9820109-SI 68 Carriage bolt M 8x70 2 67 39-10093-CR 69 Excentric cap 2 70 36-9820114-BT 70 Rear stabilizer 1 32 33-9820110-SI 71 Belt 410J 1 42+50 36-9820115-BT 72 Drill screw M 5x20 6 74 39-90190 73 Self-tapping screw 5x25 3 74 39-10190 74L Chain cover left 1 32+74R 36-9820101-BT 74R Chain Cover right 1 32+74L 36-9820102-BT 75 Adaptor 6V=1000mA 1 76 36-9808-21-BT 76 Power connector 1 75 36-9808-22-BT 77 Carton 1 36-9820116-BT 78 Carton sticker 1 36-9820117-BT 79 Assembly and exercise instructions 1 36-9820118-BT 80 Tool set 1 36-9808-26-BT17 English Assembly Instructions Remove all the separate parts from the packaging, lay them on the fl oor and check that all are there on the basis of the step drawings in these instructions for assembly and use. Please note that a number of parts have been connected directly to the main frame and preas- sembled. In addition, there are several other individual parts that have been attached to separate units. This will make it easier and quicker for you to assemble the equipment. Step 1: Attach the stabilizer (67+70) at main frame (32).

1. Attach the front foot (67) with the preassembled transport rollers (66)

to the main frame. Do this with the two screws (68), washers (17), spring washers (12) and cap nuts (33).

2. Attach the rear foot (70) to the main frame (32). Do this with the two

screws (16), washers (17) and spring washers (12). After assembly has been completed, you can compensate for minor irregularities in the fl oor by turning end cap (69). The equipment should be set up that the equip- ment does not move of its own accord during a training session. Step 2: Attach the front post (15) at main frame (32).

1. Hold the handlebar support (15) with the computer cable (7) against the

main frame holder. Connect the plug for the computer cable (7) coming out of the bottom of the handlebar support (15) of the computer with the mat- ching plug for the motor cable (18) coming out of the main frame (32).

2. Place the handlebar support (15) in the locator provided for it in the main

frame (32). Ensure that the cable connections made are not squashed. When putting the steering tube in place, push the former slowly down into the locator in the main frame. Screw the handlebar support (15) onto the base frame (32) with the screws (16), spring washers (12) and washers (17). Step 3: Attach the handlebar (5) at handlebar support (15).

1. Guide the preassembled handlebar unit (5) through the upper part of the

handlebar post (15) and close the bracket of handlebar holder (11).

2. Attach the front handlebar cover (10) at the handlebar holder (11) of

handlebar support (15) and screw the handlebar (5) in desired position at the handlebar post (15) and tighten fi rmly with spacer (9) and handlebar screw (8).18 Step 4: Attach the computer (1) at handlebar support (15).

1. Push the plug of the connecting cable (7) projecting from the handlebar

support (15) into the associated socket of the computer (1).

2. Place the computer on the plate provided for it on the handlebar support

(15) and attach it with the screws (3).

3. Push the plug of the pulse cable (6) projecting from the handlebar (5) into

the associated socket of the computer (1). Step 5: Installation of saddle (22) at saddle support (24) by using saddle slide (29).

1. Push the saddle (22) with saddle bracket into the movable saddle slide

(24) and tight it up in desired position.

2. Place the movable seat post (24) into the holder of saddle post (29),

set it at the desired horizontally position and tighten it by washer (27) and movable seat knob (28).

3. Insert the saddle support (29) into the provided holder of the main frame

(32) and secure at the desired position by screwing in the rapid-action lock (31). (Note: To screw in the rapid-action lock (31), the threaded hole in the main frame (32) and one of the holes in the saddle support (29) must be alig- ned. Furthermore, ensure that the saddle support (29) is not pulled out of the main frame beyond the marked maximum Position. The setting of the saddle post can be adjusted as desired later. For this, the rapid action catch (31) must be loosened by only a few revolutions, the cap of the lock must be pulled away and the saddle adjusted. Then secure the new setting by tightening the rapid action catch. Step 6: Installation of the right pedal (53R) and the left pedal (53L) at pedal arms (13R+13L) and attach the power adaptor (75).

1. Screw the right pedal (53R) into the threaded hole on the right hand side

of the pedal arm (13R) and tighten fi rmly. (Note: Right and left are specifi ed as viewed seated on the machine during training. It must also be observed that the threaded part of the right pedal must be screwed clockwise into the threaded hole of the pedal crank.)

2. Screw the left pedal (53L) into the threaded hole on the left hand side of

the pedal arm (13L) and tighten fi rmly. (Note: The threaded part of the left pedal must be screwed anticlockwise into the threaded hole of the pedal crank.) The pedals are marked “R” for right and “L” for left. 3.Then attach the pedal straps left and right to the respective pedals. Step 7: Attach the power.

1. Please insert the plug of adaptor (75) to the jack of chain guard (76).

2. Please insert the plug of adaptor (75) to the jack of wall power (230V-

50Hz).19 English Step 8: Checks

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

nections. 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.20 maintain is called your Target Hear Rate in beats per minute.

11. PULSE RECOVERY: During the START stage, leave the hands holding

on grips or leave the chest transmitter attached and then press “PULSE RECOVERY” key, all function displays will stop except “TIME”. Time starts counting from 00:60 - 00:59 - - to 00:00. As soon as 00:00 is reached, the computer will show your heart rate recovery status with the grade F1.0 to F6.0.

1.0 means OUTSTANDING

3.0 F 3.9 means FAIR

4.0 F 5.9 means BELOW AVERAGE

Note: If no pulse signal input then the computer will show “P” on the PUL- SE window. If the computer shows “ERR” on the message window, please re-press the PULSE RECOVERY key and please make sure your hands are keeping well on the grips or the chest transmitter is attached well. Key function: There are 6 button keys and the function description as follows:

a. Quick Start key function: Allows you to start the computer without se- lecting a program. Manual workout only. Time automatically begins to count up from zero b. During the exercise mode, press the key to STOP exercise. c. During the stop mode, press the key to START exercise.

2. UP (Auf) key: a. Press the key to increase the resistance during exercise

mode. b. During the setting mode, press the key to increase the value of Time, Distance, Calories, Age and select Gender and Program.

a. Press the key to decrease the resistance during exercise mode. b. During the setting mode, press the key to decrease the value of Time, Distance, Calories, Age and select Gender and Program.

4. ENTER (Wechsel) key:

a. During the setting mode, press the key to accept the current data entry. b. At the stop mode, by holding this key for over two seconds the user can reset all values to zero or default value. c. During setting the Clock, press this key can accept the setting hour and setting minute.

5. BODY FAT (Körperfett) key: Press the key to input your HEIGHT,

WEKGHT, GENDER and AGE then to measure your body fat ratio,

6. PULSE RECOVERY (Erholung) key: Press the key to activate heart rate

recovery function. Program Introduction & Operation: Manual Program: Manual P1 is a manual program. User can start exercise by pressing START/STOP key. The default resistance level is 5. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance. Operations:

1. Use UP/DOWN keys to select the MANUAL (P1) program.

2. Press the ENTER key to enter MANUAL program.

3. The TIME will fl ash and you can press UP or DOWN keys to setting your

exercise TIME. Press ENTER key to confi rm your desired TIME.

4. The DISTANCE will fl ash and you can press UP or DOWN keys to setting

your target DISTANCE. Press ENTER key to confi rm your desired DISTANCE.

5. The CALORIES will fl ash and you can press UP or DOWN keys to setting

your exercise CALORIES. Press ENTER key to confi rm your desired CALORIES.

6. Press the START/STOP key to begin exercise.

Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau, Fartlek, Precipice Program PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of loading in different intervals as the profi les show. Users may exercise in any desirous of resistance level (Adjusting by UP/ DOWN keys during the workout) with a period of time or a number of ca- lories or a certain distance. Operations:

1. Use UP/DOWN keys to select one of the above programs from P2 to

2. Press the ENTER key to enter your workout program.

3. The TIME will fl ash and you can press UP or DOWN keys to setting your

exercise TIME. Press ENTER key to confi rm your desired TIME. Display Console Overview: The things you should know before exercise A. Input Power Plug in the adaptor to the equipment then the computer will produce a beep sound and turn on the computer at the Manual mode. B. Program select and setting value

1. Use the UP or DOWN keys to select program mode and then press

ENTER to confi rm your exercise mode.

2. At the Manual mode, the computer will use the UP or DOWN keys to set

up your exercise TIME, DISTANCE, CALORIES.

3. Press the START/STOP key to start exercise.

4. When you reach the target, the computer will produce beep sounds and

5. If you set up more than one target and you would like to reach next tar-

get, press START/STOP key to keep on exercise. C. Clock Mode:

1. After plug-in AC adaptor then the LCD will display at the Clock mode

for user to input the current hour by 24 hours and minute by 60 minutes. After setting up the clock then the monitor will display the hour-minute and second bar on the screen. Two seconds display one bar. Also display the current temperature on the screen. Press any key to quit the CLOCK mode except the ENTER key.

2. The computer will enter the clock mode when there is no signal input or

no keys be pressed after 4 minutes. You can press ENTER key to switch the clock and temperature at the clock mode or press other keys to quit the clock mode except the ENTER key.

3. By holding the ENTER and UP keys together for over two seconds, you

can switch to the CLOCK mode during the STOP mode.

4. You can set up the CLOCK by holding ENTER key for over 2 seconds

when switch to CLOCK mode from STOP mode then you can set up TIME by UP or DOWN keys. Functions and Features:

1. Quick Start key: Allows you to start the computer without selecting a

program. TIME automatically begins to count up from zero. Use the UP and DOWN keys to adjust the resistance.

2. TIME: Shows your elapsed workout time in minutes and seconds. Your

computer will automatically count up from 0:00 to 99:59 in one second intervals. You can also program your computer to count down from a set value by using the UP and DOWN keys. If you continue exercising once the time has reached 0:00, the computer will begin beeping, and reset itself to the original time set, letting you know your workout is done.

3. DISTANCE: Displays the accumulative distance traveled during each

workout up to a maximum of 99.9KM/MILE.

4. RPM: Your pedal cadence.

5. WATT: The amount of mechanical power the computer is receiving from

6. SPEED: Displays your workout speed value in KM/MILE per hour.

7. CALORIES: Your computer will estimate the cumulative calories burned

at any given time during your workout.

8. PULSE: Your computer displays your pulse rate in beats per minute

during your workout.

9. AGE: Your computer is age-programmable from 10 to 99 years. If you do

not set an age, this function will always default to age 35.

4. The DISTANCE will fl ash and you can press UP or DOWN keys to setting

your target DISTANCE. Press ENTER key to confi rm your desired DISTANCE. 5.The CALORIES will fl ash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confi rm your desired CALORIES. 6.Press the START/STOP key to begin exercise. User Setting Program: User 1, User 2, User 3 and User 4 Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance level in 10 columns. The values and profi les will be stored in the memory after setup. Users may also change the ongoing loading in each column by UP/DOWN keys, and they will not change the resistance level stored in the memory. Operations:

1. Use UP/DOWN keys to select the USER program from P14 to P17.

2. Press the ENTER key to enter your workout program.

3. The column 1 will fl ash, and then use the UP/DOWN keys to create your

personal exercise profi le. Press ENTER to confi rm your fi rst column of exercise profi le. The default level is load 1.

4. The column 2 will fl ash, and then use the UP/DOWN keys to create your

personal exercise profi le. Press ENTER to confi rm your second column of exercise profi le.

5. Follow the above description 5 and 6 to fi nish your personal exercise

profi les. Press ENTER to confi rm your desired exercise profi le.

6. The TIME will fl ash and you can press UP or DOWN keys to setting your

exercise TIME. Press ENTER key to confi rm your desired TIME.

7. The DISTANCE will fl ash and you can press UP or DOWN keys to setting

your target DISTANCE. Press ENTER key to confi rm your desired DISTANCE.

8. The CALORIES will fl ash and you can press UP or DOWN keys to setting

your exercise CALORIES. Press ENTER key to confi rm your desired CALORIES.

9. Press the START/STOP key to begin exercise.

Heart Rate Control Program: 55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C. Program 18 to Program 22 is the Heart Rate Control Programs and Pro- gram 22 is the Target Heart Rate Control program. Program 18 is the 55% Max H.R.C. - - Target H.R. = (220 – AGE) x 55% Program 19 is the 65% Max H.R.C. - - Target H.R. = (220 – AGE) x 65% Program 20 is the 75% Max H.R.C. - - Target H.R. = (220 – AGE) x 75% Program 21 is the 85% Max H.R.C. - - Target H.R. = (220 – AGE) x 85% Program 22 is the Target H.R.C. - - Workout by your target heart rate va- lue. Users can exercise according to your desired Heart Rate program by set- ting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H.R and then the computer will show “SLOW DOWN” on the message window. Also the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H.R and then the computer will show “HURRY UP” on the message window. As a result, the user’s heart rate will be adjusted to close the TARGET H.R. between the range of TAR- GET H.R. +5 and TARGET H.R. -5 and then the computer will show “KEEP GOING” on the message window. Operations:

1. Use UP/DOWN keys to select one of the heart rate control program from

2. Press the ENTER key to enter your workout program

3. The AGE will fl ash at P18 to P21 programs and you can press UP or

DOWN keys to set your AGE. The default age is 35.

4. At program 22, the TARGET PULSE will fl ash and you can press UP or

DOWN keys to set your TARGET PULSE between 80 to 180. The default TARGET PULSE is 120.

5. The TIME will fl ash and you can press UP or DOWN keys to set your

exercise TIME. Press ENTER key to confi rm your desired TIME.

6. The DISTANCE will fl ash and you can press UP or DOWN keys to set

your target DISTANCE. Press ENTER key to confi rm your desired DISTANCE.

7. The CALORIES will fl ash and you can press UP or DOWN keys to set

your exercise CALORIES. Press ENTER key to confi rm your desired CALORIES.

8. Press the START/STOP key to begin exercise.

Watt Control Program: Watt Control Program 23 is a Speed Independent Program. Press ENTER key to set up the values of TARGET WATT, TIME, DISTANCE and CALORIES. During the exercise mode, the level of resistance is not adjustable. For example, the level of resistance may increase while the speed is too slow. Also the level of resistance may decrease while the speed is too fast. As a result, the calculated value of WATT will close to the value of TARGET WATT setup by users. Operations:

1. Use UP or DOWN key to select the WATT CONTROL (P23) program.

2. Press ENTER key to enter your workout program.

3. The TIME will fl ash and you can press UP or DOWN key to set your

exercise TIME. Press ENTER key to confi rm your desired TIME.

4. The DISTANCE will fl ash and you can press UP or DOWN key to set your

target DISTANCE. Press ENTER key to confi rm your desired DISTANCE.

5. The WATT will fl ash and you can press UP or DOWN key to set your

target WATT value. Press ENTER key to confi rm your target WATT. The default WATT value is 100.

6. The CALORIES will fl ash and you can press UP or DOWN key to set

your exercise CALORIES. Press ENTER key to confi rm your desired CA- LORIES.

7. Press the START/STOP key to begin exercise.

NOTE: 1. WATT = TORQUE (KGM) * RPM * 1.03

2. In this program, the WATT value will keep constant value. It

means that if you peddle quickly, the resistance level will decre ase and if you peddle slowly, the resistance level will increase. Always try to keep you in the same watt value. Body Fat Program: Body Fat Program 24 is a special program design to calculate users’ body fat ratio and to offer a specifi c loading profi le for users. There are 3 body types divided according to the FAT% calculated. Type1: BODY FAT% > 27 Type2: 27 BODY FAT% 20 Type3: BODY FAT % < 20 The computer will show the test results of FAT PERCENT, BMI and BMR. Operations:

1. Use UP/DOWN keys to select the BODY FAT (P24) program.

2. Press the ENTER key to enter your workout program.

3. The HEIGHT will fl ash and you can press UP or DOWN keys to set your

HEIGHT. Press ENTER key to confi rm your HEIGHT. The default HEIGHT is 170cm or 5’07” (5feet 7 inches).

4. The WEIGHT will fl ash and you can press UP or DOWN keys to set your

WEIGHT. Press ENTER key to confi rm your WEIGHT. The default WEIGHT is 70kgs or 155lbs.

5. The GENDER will fl ash and you can press UP or DOWN keys to se-

lect your sex. Number 1 means man and number 0 means female. Press ENTER key to confi rm your Gender. The default sex is 1 (MAN).

6. The AGE will fl ash and you can press UP or DOWN keys to set your AGE.

Press ENTER key to confi rm your AGE. The default AGE is 35.

7. Press the START/STOP key to begin body fat measurement. If the win-

dow show E on the window, please make sure your hands are attached well on the grips or the chest belt is touch well on your body. Then press the START/STOP key again to begin body fat measurement.

8. After fi nished your measurement, the computer will show the values of

BMR, BMI and FAT PERCENT on the LCD display. Furthermore, the com- puter will show your own exercise profi le for your body type.

9. Press START/STOP key to begin exercise.

The computer will enter the sleep mode when there is no signal input and no keys be pressed after 4 minutes. You can press any key to wake up the computer.

2. BMI (Body Mass Index): BMI is a measure of body fat based on height

and weight that applies to both adult men and women.

3. BMR (Basal Metabolic Rate): Your Basal Metabolic Rate (BMR) shows

the number of calories your body needs to operate. This doesn’t account for any activity, it’s simply the energy needed to sustain a heartbeat, brea- thing and normal body temperature. It measures the body at rest, not sleep, at room temperature. Error Message: E1 (ERROR 1): Normal state: During workout, when the monitor did not get the count si-22 gnal from the gear motor more than 4 seconds and check under succes- sive 3 times then the LCD will show E1. Power on state: The gear motor will return to zero automatically, when the signal of motor cannot be detected for more than 4 seconds then the gear motor’s driver will be cut off immediately and show the E1 on the LCD display. All the other digital and function mark are blank, and the output signals are cut off also. E2 (ERROR 2): When the monitor read the memory data, if the I.D. code is not correct or the memory IC damages then the monitor will show E2 immediately at power on. E3 (ERROR 3): After 4 seconds by start mode, the computer detects the faulty motor did not leave the zero point then the LCD bar displays “E3”. Technical data of the current adapter

English24 Training instructions You must consider the following factors in determining the amount of training effort required in order to attain tangible physical and health benefi ts:

The level of physical exertion in training must exceed the level of normal exertion without reaching the point of breathlessness and / or exhaustion. A suitable guideline for effective training can be taken from the pulse rate. During training this should rise to the region of between 70% to 85% of the maximum pulse rate (see the table and formular for determination and calculation of this). During the fi rst weeks, the pulse rate should remain at the lower end of this region, at around 70% of the maximum pulse rate. In the course of the following weeks and months, the pulse rate should be slowly raised to the upper limit of 85% of the maximum pulse rate. The better the physical condition of the person doing the exercise, the more the level of training should be encreased to remain in the region of between 70% to 85% of the maximum pulse rate. This should be done by lengthening the time for the training and / or encreasing the level of diffi culty. If the pulse rate is not shown on the computer display or if for safety reasons you wish to check your pulse rate, which could have been displayed wrongly due to error in use, etc., you can do the following: a. Pulse rate measurement in the conventional way (feeling the pulse at the wrist, for example, and counting the number of beats in one minute). b. Pulse rate measurement with a suitable specialised device (available from dealers specialising in health-related equipment). 2.Frequency Most experts recommend a combination of health-conscious nutrition, which must be determined on the basis of your training goal, and physical training three times a week. A normal adult must train twice a week to maintain his current level of condition. At least three training sessions a week are required to improve one’s condition and reduce one’s weight. Of course the ideal frequency of training is fi ve sessions a week.

3. Planning the training

Each training session should consist of three phases: the warm-up phase, the training phase, and the cool-down phase. The body temperature and oxygen intake should be raised slowly in the warm-up phase. This can be done with gymnastic exercises lasting fi ve to ten minutes. Then the actual training (training phase) should begin. The training exertion should be relatively low for the fi rst few minutes and then raised over a period of 15 to 30 minutes such that the pulse rate reaches the region of between 70% to 85% of the maximum pulse rate. In order to support the circulation after the training phase and to prevent aching or strained muscles later, it is necessary to follow the training phase with a cool-down phase. This should be consist of stretching exercises and / or light gymnastic exercises for a period of fi ve to ten minutes.

The key to a successful program is regular training. You should set a fi xed time and place for each day of training and prepare yourself mentally for the training. Only train when you are in the mood for it and always have your goal in view. With continuous training you will be able to see how you are progressing day by day and are approaching your personal training goal bit by bit. Calculation formula: Maximum pulse rate = 220 - age (220 minus your age) 90% of the maximum pulse rate = (220 - age) x 0.9 85% of the maximum pulse rate = (220 - age) x 0.85 70% of the maximum pulse rate = (220 - age) x 0.7

WATT CONTROLE PROGRAMMA46