EMS 4 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL EMS 4 Christopeit

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, specific 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 firm seating off all screws, nuts and other connections before using the machine for the first 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 floor 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 finishing training.7. WARNING! Your health can be impaired by incorrect or excessive train- ing. Consult a doctor before beginning a planned training programme. He can define 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.

11. Wear training clothes and shoes which are suitable for fitness 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 firmly 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. 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 find 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. For speed dependent operation mode, the braking resistance level can be adjustable manually and the variations of power will depend on the pe-daling 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.

18. The unit has a resistance device with 32 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 „-“ reduces the braking resistance and thus the amount of effort required in the training. Pressing the button „+“ increases the braking resistance and thus the amount of effort required in the training.19. This machine has been tested and certified in compliance with EN 957-1 and –5 “H,A”. The maximum permissible load (=body weight) is specified as 150 kg. English14 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 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 Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 1 Computer 1 2 36-9119-03-BT 2 Computer holder 1 5 36-9119-15-BT 3 Screw M5x12 4 1 39-9903-SW 4 Screw M6x15 3 5 39-9850-SW 5 Handlebar post 1 62 33-9119-02-SI 6 Handle bar 1 5 33-9119-03-SI 7 End cap 2 6 39-9902 8 Upper form grip 2 6 36-9119-08-BT 9 Screw 3x10 6 10 39-10127-SW 10 Pulse 2 6 36-9119-09-BT 11 Lower foam grip 2 6 36-9119-10-BT 12 T-knob M 8 1 5 36-9103-08-BT 13 Spring washer for M8 9 12+18+37 39-9864 14 Washer 8//13 1 12 39-10520 15 Handlebar cover 1 5 36-9119-07-BT 16 Washer 8//16 6 18+37 39-9962 17 Washer 8//19 2 18 39-9966-CR 18 Screw M8x16 4 5 39-9888 19 Connection cable 1 1+77 36-9119-11-BT 20 Handlebar post cover 1 5 36-9119-04-BT 21 Quick release M16 1 62 36-9103-29-BT 22 Screw 4x8 1 23 39-10188 23 Seat post cover 1 31 36-9119-39-BT 24 Saddle 1 25 36-9119-40-BT 25 Saddle slide 1 31 33-9119-11-SI 28 Screw piece 1 25 36-9119-41-BT 29 Washer 10//25 2 28+63 39-9991 30 star grip screw 1 28 36-9119-42-BT 31 Seat post 1 62 33-9119-04-SI 32 Plastic insert 1 62 36-9119-15-BT 33 Front stabilizer 1 62 33-9119-06-SI 34L End cap Left 1 33 36-9119-16-BT 34R End cap right 1 33 36-9119-17-BT 35 Screw 4x20 6 40 L&R 39-10187 36L Pedal left 9/16” 1 38L 36-9119-05-BT 36R Pedal right 9/16” 1 38R 36-9119-06-BT 37 Screw M8x55 4 33+72 39-10056 38L Pedal crank left 1 48 33-9119-07-SI 38R Pedal crank right 1 48 33-9119-08-SI 39 Screw 4x50 8 40L&R 39-10521 40L Chain cover left 1 40R 36-9119-01-BT Parts list – List of spare parts EMS 4 order No. 9119 Technical data: Issue: 01. 05. 2009 with high accuracy in regard to class HA/EN 957-1/5

• Electric induction braking

• 32 manually adjustable load steps

• 6 stored training programs

• 1 heart rate program

• 1 individual program

• 1 speed independent program (50 – 350 Watt, resistance adjustable in 5 Watt steps)

• Hand pulse measurement

• Horizontally and vertically adjustable saddle (quick release)

• Saddle and handlebar inclination adjustable

• Saddle universal exchangeable

• Floor level compensation

• Power plug (Adapter)

• With Blue Back Light LCD Display, 7 windows display simultaneously: time, speed, distance, approx calorie consumption, Watt and pulse frequency.

• Input of limits for time, speed and approx calories

• Announcement of higher limits

• Body fat analysis (BMI, BMR)

• Load max. 150 kg (Body weight) Space requirement approx L 110 x W 53 x H 137 cm15 English Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 40R Chain cover right 1 40L 36-9119-02-BT 41 Screw M8x(1.0)x20 2 38 39-10522 42 C-clip 17 1 48 36-9504-20-BT 43 Washer 18//25 1 48 39-10523 44 Bearing 6203 2 48 39-10524 45 Wave washer 1 48 36-9918-22-BT 46 Belt 410J6 1 47+68 36-9119-18-BT 47 Big pulley 1 48 36-9119-19-BT 48 Axle 1 44 33-9119-09-SI 49 Screw M8x12 3 47+48 39-9922-SW 50 Rubber ring 2 40L&R 36-9119-20-BT 51 Sensor 1 52 36-9119-21-BT 52 Sensor holder 1 62 36-9119-22-BT 53 Screw 4x12 4 54 39-10188 54 Small PC board 1 62 36-9119-23-BT 55 DC cable 1 40L 36-9119-24-BT 56 Steel bush 10x14x3 2 63 39-10498 57 bearing 6900Z 2 63 36-9119-25-BT 58 Idle wheel 1 63 36-9119-26-BT 59 Steel bush 8x12x30 1 12 36-9119-27-BT 60 nut M10 1 63 39-9981 61 Idle spring 1 63 36-9119-28-BT 62 Main frame 1 33-9119-01-SI 63 Idle wheel bracket 1 62 33-9119-10-SI 64 Washer 10//28 1 63 39-9991 65 Screw M6x16 4 68 39-10120 66 Spring washer for M6 4 65 39-9865-SW 67 Washer 6//16 4 65 39-10065-SW 68 flywheel 1 62 36-9119-28-BT 69 Foot cap 2 72 36-9119-29-BT 70 Screw for height adjustment 3/8”x16 2 72 36-9119-30-BT 71 Secure nut 3/8” 2 70 39-9820-CR 72 Rear stabilizer 1 62 33-9119-05-SI 73 Crank cap 2 38 36-9119-31-BT 74 Adapter 24Volt~AC 1 55 36-9119-32-BT 75 Screw 4x20 2 34 39-10187 76 Screw M5x10 1 52 39-9903 77 Circuit cable 1 62 36-9119-33-BT 78 Allen tool 1 36-9119-34-BT 79 Multi tool 1 1 36-9119-35-BT 80 Multi tool 2 1 36-9119-36-BT 81 Pulse cable 2 10 36-9119-37-BT 82 Assembly- and exercise instruction 1 36-9119-43-BT16 Assembly Instructions Before beginning assembly, be sure to observe our recommendations and safety instruction. Remove all the part of your cycle from the carton and place them on the floor carefully. Some parts are pre-assembled. Step 1: Attach the stabilizer (33+72).

1. Attach the front stabilizer (33) assembled with 2 front cross bar caps

(34) to main frame (62), using 2 bolts M8x55 (37), 2 washers (16) and 2 spring washers (13).

2. Attach the rear stabilizer (72) assembled with 2 rear cross bar caps (69)

and 2 adjustable knob (70) to main frame (62), using 2 bolts M8x55 (37), 2 washers (16) and 2 spring washers (13). (For uneven floor you can adjust the height with screw (70) and secure position with nut (71).) Step 2: Attach the pedals (36L+36R).

1. Attach the pedal straps to the pedals (36R/36L).

2. The pedals (36R/36L) are marked with „R“ & „L“

NOTE: Right and Left are specified as viewed seated on the machine during training. Connect each pedal (36R/36L) to the matching crank arm (38L+38R) (NOTE: The right pedal „R“ should be threaded on clockwise. The left pedal „L“ should be threaded on counter-clockwise.) Step 3: Installation of saddle (24) at saddle post (31) by using saddle slide (25). Installation of saddle post (31) at main frame by using rapid action lock (21).

1. Push the saddle (24) with saddle bracket into the movable saddle slide

(25) and tight it up in desired gradient position.

2. Place the movable seat slide (25) into the holder of saddle post (31),

set it at the desired horizontally position and tighten it by washer (29) and movable seat knob (30).

3. Insert the saddle support (31) into the provided holder of the main frame

(62) and secure at the desired position by screwing in the rapid-action lock (21). (Note: To screw in the rapid-action lock (21), the threaded hole in the main frame (62) and one of the holes in the saddle support (31) must be aligned. Furthermore, ensure that the saddle support (31) 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 (21) 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.17 English Step 4: Attach the front post (5).

1. Put onto the front post (5) the front post cover (20). Attach the front post

(5) to the front post mounting tube of main frame (62) and connect the plug of connection cable (19) to the socket of the circuit cable (77).

2. Insert the front post (5) to main frame (62) and secure, using allen head

bolts M8x16 (18), spring washers (13) and washers (16+17). (Attention: Ensure that the cable loom are not crunched or pinched during installation.) Step 5: Attach the handlebar (6) at handlebar support (5).

1. Guide the preassembled handlebar unit (6) through the upper part of

the handlebar post (5), put the pulse cable (81) through the hole and close the bracket of handlebar holder.

2. Attach the front handlebar cover (15) at the handlebar holder of hand-

lebar support (5) and screw the handlebar (6) in desired position at the handlebar post (5) and tighten firmly with spacer (59), spring washer (13), washer (14) and handlebar screw (12). Step 6: Attach the computer (1) at handlebar support (5).

1. Put the computer holder (2) onto the handlebar support (5) and attach

2. Push the plug of the connecting cable (19) and pulse cable (81) into

the associated socket of the computer (1).

3. Place the computer (1) on the computer holder (2) and attach it with

the screws (3).18 Mount, Use & Dismount Transportation of Equipment: There are two rollers equipped on the front foot. For moving, you can lift up the rear foot and drive it to where you would like to locate or store it. Adjustment – Seat Position For an effective workout, the seat must be adjusted properly. While your are pedaling, your Knees should be slightly bent when the pedals are in the farthest position. In order to adjust the seat, unscrew the knob few turns and draw it out slightly. Adjust the seat to the right height, then release the knob and tighten it all the way. Important: Make sure to put the knob back into place in the seat post and tighten it completely. Never exceed the maximum height of the seat. Always get off the bicycle before making any adjustment. Mount, Use & Dismount Mount: a. After the seat is adjusted to properly position, insert your foot into retaining strap of pedal step on the pedal and hold the handlebar tightly. b. Try to put whole body weight on your foot and simultaneously cross over the trainer and land your another foot on the other side. c. Now you are in the position to start your training. Use: a. Keep you hands on the handlebar, and both feet are insert into retaining straps of both pedal properly. b. Pedal your exercise bike by your both feet alternately. c. Then you can increase the pedaling speed gradually and adjust braking resistance levels to increase the exercise intension. Dismount: a. Slow down the pedaling speed until it comes to rest. b. Keep the left hand grabbing the left handlebar tightly, put your feet cross over the equipment and land on the floor, then land the other one. This training equipment is a stationary exercise machine used to simulate without causing excessive pressure to the joints, hence decreasing the risk of impact injuries. Exercise bike offer a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance prefe- rence set by the user. It will strengthen your muscles of legs and increase cardio capacity and maintain fitness of your body also. Step 7: Attach the AC adapter (74).

1. Please insert the plug of adaptor (74) into the jack (55) of chain guard.

2. Please insert the adaptor (74) to the jack of wall power (230V~/50Hz)

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

connections. Installation is thereby complete.

2. When everything is in order, familiarize 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.19 English Power Up When turned on, the display with emit 3 beep sounds as all LCD displays light up. Note: When there is no signal or data input for 4 minutes, the machine will enter sleep mode. Pedaling the machine or key selection will wake-up the computer. Break Workout can be break by pressing “L”- key. Workout will continue when “L”- key is pressed again. Workout Selection After power-up using PROGRAMM keys to select desired mode. Then the text window will display the desired program by scrolling 3 seconds. There are 9 basic workout modes: Quick Start (SCHNELLSTART), Manual- (MANUELL), User- (INDIVIDU- AL), Interval- (INTERVALL), Watt (WATT), HRC (ZIELPULS), Test- (TEST), Bmi-Bmr-Fat- (BMI-BMR-FETT), Mountain- (BERG) Program. After that the text window will display „TRETEN BEGINNEN“ or „MODUS DRÜCKEN“ press “F”- key to set data by scrolling, it will be varied depend on different programs. Key Functions “F” - (MODE) To input desired value or workout mode. May ad- vance flashing prompt to next parameter or mode for selection. “L” – (RESET) Break & Resume workouts. Back up to the previous prompt during data entry. Operates only when in pause mode. Holding key for 3 seconds will reset computer to power-up condition. “–” – (DOWN) Decrease value of selected workout parameter: TIME, DISTANCE, etc. During the workout, it will decrease the resistance load. “+” – (UP) Increases value of selected workout parameter. During the workout, it will increase the resistance load. Computer manual PROGRAMM – (PROGRAM) Selection of workout mode: Quick Start, Manual, User Program, Interval Program, Watt Program, HRC Program, Test Program, BMI-BMR-FATT Program, Mountain Program. Test – (RECOVERY) After workout or during workout press Test -key and Recovery Measu- rement will start. Recovery is Fitness Level 1-6 after 1 minute. Setting Workout Parameters After selecting desired workout mode: Quick Start, Manual, User Pro- gram, Interval Program, Watt Program, HRC Program, Test Program, BMI-BMR-FATT Program, Mountain Program may pre-set several workout parameters for desired results. WORKOUT PARAMETERS:

TIME/ DISTANCE / WATTS /KILOJOULE /PULSE

Note: Some parameters are not adjustable in certain programs. Once a program has been selected, pressing “F”- key, The text window will display “Select Time” 3 seconds then display “PRESS MODE TO ACCEPT” (MODUS DRÜCKEN). At the same time “0:00“of time parameter will flash. Using “+” or “–“ - key you may select desired time value. Press “F”- key to input value. Flashing prompt will move to the next parameter. Continue use of Continue use of “+” or “–“ - key to select desired value then press “F”- key to input value. After finished of setting workout parameters, the text window will display “TRETEN BEGINNEN” (Start pedaling) by scrolling. User can start the workout by starting pedaling.20 More about Workout Parameters QUICK-START-PROGRAM After power-up, press PROGRAMM -key to enter “SCHNELLSTART” (Quick Start) -Program. Start pedaling to begin workout at this time. Press “+” or “–“ -key to adjust resistance load during workout. MANUAL-PROGRAM Setting Parameters for Manual Selecting “MANUELL” (Manual) using PROGRAMM -key then pressing “F”-key, 1St parameter “ZEIT” (Time) will flash so value can be adjusted using“+” or “–“ -key. Press “F”-key to save value & move to next parameter to be adjusted. Continue through all desired parameters, start pedaling to start workout. “+” or “–“ -key adjusts resistance load during workout. USER-Program User program allows user to create their own program that can be used immediately and on subsequent workouts. Create User Profile Selecting user program with PROGRAMM -key, Press “F”-key to select “INDIVIDUAL” (USER) mode. The text window will display” Select Profile” 4 seconds , meanwhile Segment 1 will flash. Adjust “+” or “–“-key to set desired resistance load. Press “F”- key to move to next segment, continue for all 10 segments. Setting Parameters for User Program After that 1st parameter “ZEIT” (Time) will flash so value can be adjusted using “+” or “–“ - key. Press “F”-key to save value & move to next parameter to be adjusted. Continue through all desired parameters, start pedaling to begin workout. The resistance could not be adjusted by “+” or “–“ –key during workout. Note: The final 10 segments profile will be saved for future workouts. INTERVAL-PROGRAM Selecting ”INTERVALL” (Interval) pressing PROGRAMM -key then pressing “F”- key. The text window will display “SELECT LEVEL” 3 seconds. There are 3 levels (L1, L2, L3) to select, using “+” or “–“ -key then pressing “F”- key to confirm. Setting Parameters for Interval After that 1st parameter “Time” will flash so value can be adjusted using “+” or “–“ -key. Press “F”-key to save value & move to next parameter to be adjusted. Continue through all desired parameters, start pedaling to start workout. The resistance could not be adjusted by “+” or “–“ -key during workout. WATT-PROGRAM Selecting “WATT” pressing PROGRAMM –key, then pressing “F”-key. The text window will display “SELECT WATT” 3 seconds. Meanwhile “100” will flash. Selecting WATT value from 100W to use “+” or “–“ -key then pressing “F”-key to confirm. Setting Parameters for WATT After that 1st parameter “Time” will flash so value can be adjusted using “+” or “–“ -key. Press “F”-key to save value & move to next parameter to be adjusted. Continue through all desired parameters. Start Pedaling to start Workout, “+” or “–“ -key adjusts WATT value during workout. HRC-PROGRAM Setting Parameters for Heart Rate Control Selecting “ZIELPULS” (HRC) pressing PROGRAMM –key, then pressing “F”-key. 1St parameter “ZEIT” (Time) will flash so value can be adjusted using “+” or “–“ -key. Press “F”- key to save value & move to next parameter to be adjusted. Continue through all desired parameters, start pedaling to start workout. If pulse is above or below the set target pulse, computer adjust the resistance load automatically. It will check every 10 seconds approx. 1 level will increase or decrease (Note: each bar represents 2 level of loading) User can not adjust resistance load, using “+” or “–“ -key during the workout. TEST-PROGRAM Selecting “TEST ” pressing PROGRAMM -key then pressing “F”-key. The display will show out average speed, total Distance, total Kilojoules and average Pulse of last workout for 4 seconds. After that the text window will display “SELECT WATT” 3 seconds, meanwhile “100” will flash. Selecting WATT value from 100W, using “+” or “– “ -key then pressing “F”-key to confirm. Start Pedaling to start Workout, Time display will show 12:00, it can not be changed. After 12 minutes, will display Average Speed, Total Distance, Total Kilojoules and Average Pulse, BMI-BMR-FAT-PROGRAM Setting Data for BMI BMR FAT Selecting “BMI BMR FETT” pressing PROGRAMM -key then pressing “F”-key. The text window will display “SLECT AGE” 3 seconds, meanwhile “30” will flash so Age can be adjusted using “+” or “–“ -key, press “F”-key to save value & move to next data. The text window will display ‘SELECT GENDER” 3 seconds, meanwhile “♀” of Gender will flash so Gender can be adjusted using “+” or “–“ -key, press “F”-key to save gender & move to next data. The text window will display “SELECT WEIGHT” 3 seconds, meanwhile “ 70” of Weight will flash so weight can be adjusted to use “+” or “–“ -key, press “F”-key to save value & move to next data. The text window will display “SELECT HEIGHT” 3 seconds, meanwhile “ 175 “of Height will flash so Height can be adjusted to use “+” or “–“ -key, press “F”-key to save value Press “F”- key to start measurement, please also grip hand pulse grips. After measurement the display will show out Body Fat %, BMI and BMR. (Body Fat % and BMI will switch display to another in every 4 seconds)

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

and weight that applies to both adult men and women.

2. BMR (Basal Metabolic Rate): Your Basal Metabolic Rate (BMR) shows the

number of calories (1 Calorie = 4,186 Joule) your body needs to operate. This doesn’t account for any activity, it’s simply the energy needed to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep, at room temperature. MOUNTAIN-PROGRAM Selecting “BERG” (Mountain) pressing PROGRAMM –key then pressing “F”-key. The text window will display “SELECT LEVEL” 3 seconds. There are 3 levels (L1, L2, L3) to select, using “+” or “–“ -key then pressing “F”-key to confirm. Setting Parameters for Mountain After that 1st parameter “ZEIT” (Time) will flash so value can be adjusted using “+” or “–“ -key. Press “F”-key to save value & move to next parameter to be adjusted. Continue through all desired parameters, start pedaling to begin workout. The resistance could not be adjusted by “+” or “– “ -key during workout. 50~350 50/8021 English Training instructions You must consider the following factors in determining the amount of trai- ning effort required in order to attain tangible physical and health benefits:

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 first 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 difficulty. 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 five 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 five to ten minutes. Then the actual training (training phase) should begin. The training exertion should be relatively low for the first 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 five to ten minutes.

The key to a successful program is regular training. You should set a fixed time and place for each day of training and prepare yourself mentally for 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 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. Pulse Rate: The whole set of heart rate detector include 2 sensors each side. Each sensor has 2 pieces of metal parts. The correct way to get detected is to gently hold both metal parts each hand. With the good signals picked up by the computer, the heart mark in the HEART RATE Display shall flash. Sometimes the heart rate value is not useable, based on wet hands or any other contact problems during exercising. If you need high accuracy heart rate value you have to use an external heart rate measurement with a pulse belt.22 Sommaire