IAN 24576 - Uncategorized CRIVIT - Free user manual and instructions

USER MANUAL IAN 24576 CRIVIT

• Maximum user weight: The stepper is designed for a maximum body weight of 100kg.

• No adjusting mechanisms should protrude from the stepper that might impede the user’s movements. The stepper should be set up in an area that provides enough space for your training. A space of at least 2 x 2m is necessary.

• Put the stepper on a level and horizontal surface so that it stands stable and doesn’t “wobble” when you are training.

• Check that the exerciser is in good order and condition before each use. If not, do not use it. Defective parts must be replaced, otherwise function and safety will be im- paired.

• Repairs may only be performed by authorised technicians.

• Only original spare parts may be used.

• You must wear trainers when using this apparatus.

• Children must not carry out cleaning and maintenance of the article. Hazards for children!

• Make sure that the plastic film used for packaging does not become a death trap for children (danger of suffocation).

• Never let small children play with the battery. Serious damage to health can occur if it is swallowed.

• Keep children away from the pedals when you are training (danger of crushing).

• This equipment is not a toy. When not in use, please stow it away out of the reach of children. Risk of burning!

• The hydraulic dampers become hot during training. Do not touch them, also not directly after the training session. Congratulations! With your purchase you have decided on a high-quality product. Get to know the product before you start to use it. Carefully read the following operating instruc- tions. Use the product only as described and only for the given areas of application. Keep these instructions safe. When passing the product on to a third party, always make sure that the documentation is included. Scope of delivery (Fig. A) 1 x Swing Stepper 6 x Exercise bands (3 pairs) in different strengths (green: easy; grey: medium; black: difficult) 2 x Handle (1 pair) 2 x Plastic feet with seating 2 x Tapping screws 1 x Adjusting screw 1 x Allen key with Phillips screwdriver 1 x Battery (1 x 1.5 V, AAA) 1 x Instructions for use Technical Data Dimensions: ca. 52 x 24.5 x 52cm (L x H x D) Weight: approx. 9,050g Maximum user weight: 100kg Equipment category: HC (for use in private households, accuracy C) / not intended for therapeutic training Energy supply: 1.5 V battery type AAA, LR 03 Force chart for training bands Length in cm: 120 140 160 green - easy Force in N: 17 20 23 grey - medium Force in N: 22 28 34 black - difficult Force in N: 28 35 42 Step movements The step movement on this stepper is dependent. Brake resistance system The system on this stepper is speed-dependent.39GB Step 3: Remove the computer from the stepper, by pulling it upwards. Place the supplied battery in the compartment in the underside of the compu- ter. Observe correct polarity. Connect the computer to the plug of the housing and place the computer back into the stepper. Make sure that the cables do not get caught. Step 4: Decide which pull strength you wish to use and attach the handles to the appropriate exercise bands. Attach the metal hooks to the loop on the stepper frame and screw the fastening on the hook tight (Fig. D). Before each training session, check that the bands are securely attached and the hook is screwed shut. Attention! The loops are exclusively designed for upward pulls and must not be stressed trans- versely. This could cause damage to the stepper or injury to the user. Should you wish to train without the bands, re- move the hooks from the loops in order to avoid a trip hazard. Check that all screws and nuts are securely tightened. Operating the computer The stepper complies with the accuracy class C, i.e. no warranty is given for the accuracy of the values displayed by the computer. Switching on and off The computer switches on automatically when you use the pedals and start training. The computer switches off automatically if the stepper is not used for approx. 4 minutes. Display Appears in the upper line:

1. „STOP“, when training is interrupted

2. The number of steps per minute (computer

estimate) Dangers due to incorrect/ exaggerated training!

• Please observe all instructions given in the chapter “Training instructions“. Material damage!

• Oil might leak from the hydraulic dampers. To avoid soiling the floor or carpet, stand the exerciser on a level, anti-slip underlay.

• Prevent liquids from penetrating the computer. The delicate electronics could be damaged. Protect the computer from direct sunlight.

• Regularly check the tightness of all screws and nuts. Self-locking nuts cannot become loose through the vibrations. This feature can only be guaranteed when they have been tightened once. All self-locking nuts must be replaced should the stepper be taken apart [and reassembled].

• Remove the battery from the computer, should you not use the exerciser for a longer period. Otherwise it might leak and cause damage. Attach handles to the exercise bands The exercise band has two ends with different fittings. First take the end with the plastic hook and connect it to the loop on the handle (Fig. B). Assembling the stepper Step 1: Plug both plastic feet in the tube on the rear side of the frame. The seating faces the rear (Fig. C). To attach them insert a tapping screw into the pre-drilled hole on the underside of the frame. Step 2: The adjusting screw is turned into the thread on the front side of the stepper. You can adjust the height of the foot pads using this screw. To increase the step height, turn the screw clock- wise. To decrease the step height, turn the screw anti-clockwise.40 GB Reset display The display only shows zero when it is started for the first time. The computer continues counting from the point at which the last training session ended for all following sessions. To reset the display, press and hold the “MODE” button until all symbols appear at the same time. Remove the battery in order to reset the total number of training steps to zero (TTR). Training instructions General See your doctor before starting training! Setting targets Different targets can be reached with the appropriate training:

• Improved general fitness

• Enhanced well-being Training success depends mainly on the following points that we would like to call to your particular attention:

• Regular and sufficiently long training sessions

• Appropriate nutrition

• Monitoring the training success Who can train? If you have not done any sport for a long time, have heart, circulation or orthopaedic problems, take medication, or are pregnant, then you should consult your doctor before beginning training. Tell your doctor what kind of training apparatus you are planning to use. Let your doctor examine you to ascertain which training programmes are suitable for you. In the interest of safety, please take these operating instructions with you, so that your doctor can create an individual training programme for you. Basically every physically healthy person, whether young or old, can begin training as long as he or she consulted a doctor beforehand. Attention! During the training sessions: incorrect or exaggerated training can harm your health. Select mode The 4 modes are displayed in the lower line. Press the “MODE” button briefly in order to change from one mode to another.

2. „REPS“: Number of steps of the present

training session from 0 to 9999

3. „CAL“: calories* used from 0 to 9999

4. „TTR“: Number of training steps since

inserting the battery from 0 to 9999

• The calculation is based on the pre- programmed standard values that can only serve as an approximate value. The calorie consumption by using the bands is not included in this consideration. All training data can be displayed one after the other. Press the “MODE” button until the field “TMR” flashes. The display will automatically change from mode to mode every 5 seconds. Enter training targets You can enter one or more targets: - Training duration (TMR) - Number of steps (REPS) - Calorie consumption (CAL)

1. Keep the “MODE” button pressed until

“0:00 (TMR)” appears in the lower line and the first 0 flashes (approx. 7 seconds).

2. In order to enter the duration of a training

session; press the MODE button until the display shows the desired duration in minutes.

3. After a couple of seconds, the display will

show the next mode (REPS). Press the “MODE” button to set the number of steps (in steps of 10).

4. The desired calorie consumption can be set

in the next mode (CAL) (in steps of 10).

5. Now you can start training. The computer

counts the pre-set values down to zero.

6. The computer will not continue counting

for about 10 seconds when the pre-set target is reached. After that the computer begins at zero again.41GB

• Fatburning zone Optimised for fat burning and strengthens the cardiovascular system (heart and circulation). Here the body burns proportionately the most kilojoules from fat. During training you should feel relaxed and be able to carry on a conversation.

• Carb-burning zone Here more carbohydrates than fat are burned. The training is more strenuous but also much more effective. Getting onto the stepper Press one pedal down all the way with your foot so that the pedal arm rests on the stopper on the frame base. Then step onto the foot pad of the lowered pedal arm. Place the other foot on the other foot pad that is diagonally raised. Getting off the stepper Standing on the stepper, press one pedal down all the way with your foot so that the pedal arm rests on the stopper on the frame base. Then take your foot off the diagonally raised foot pad and place it on the floor. Then place the foot that is on the lower foot pad onto the floor. Moving the stepper during training sessions Your stepper simulates the movements of clim- bing stairs. The swing effect means that the foot pads do not merely move up and down but also to the outer sides to the left and the right. Working muscle groups The exercises without the bands train mainly the leg and buttock muscles. Exercises where you step and use the exercise bands strengthen the buttocks, legs, arms and the shoulder muscles. Exercises where you don‘t use the stepper func- tion but only use the bands, strengthen the arms and the shoulder muscles. Stress Intensive training subjects the whole body to stress, not just the leg muscles. The body, in particular the heart and circulation require time to adapt to the resulting differences caused by training. That is why it is important to increase the muscle stress slowly and make sure that you take breaks during and after each training session. In other words, train in a performance range that doesn’t over-exert and exhaust you. Listen to your body; stop training immediately when you feel unwell, become short of breath or feel dizzy. You are training correctly when you can carry on a conversation normally during training. Cool down/relax Just as important as a proper warm-up program is the cool down or relaxing phase. Stop your training session gradually; reduce the speed and exertion and do some easy stretching exercises. That calms your pulse and the body can regenerate better for further exercises. The length of regeneration phases between the training sessions should match your fitness level. Avoid a too high training intensity, in order to prevent overexertion. Overexertion can cause health problems and even death. Stop training immediately when you are fatigued or feel faint. In order to determine your personal training intensity you can calculate your approximate maximum heart rate (HRmax): MHF = 220 – your age Depending on the training target, there are 5 training zones, in which you can train based on your maximum heart rate. Zones Regeneration zone = 50-60% of MHF Fatburning zone = 60-70% of MHF Carbohydrate (carb)-burning zone = 70-80% of MHF Anaerobe zone = 80-90% of MHF Warning zone = 90-100% of MHF

• Regeneration zone/health zone This training is adjusted to the basic fitness level. It consists of longer, slowly performed exercises. Especially suitable for beginners and/or people that have a low fitness level.42 GB Stretching the front thigh muscles (Fig. I) Stand straight and tighten your tummy muscles and buttocks, so that your back stays straight (avoid hollow back). Keep the tension while you bend your leg at the knee to the back and grasp the ankle. Pull the foot towards your buttocks. Keep your knees parallel. You should feel this exercise in the front of the bent leg. Change sides after 20-30 seconds. You are working the front thigh muscles with this exercise. Stretching the hip flexor (Fig. J) Kneel on the flooras depicted in figure J and move your pelvis/hips forwards towards the floor. Make sure that your back is straight and you are sitting upright. Hold the back knee and hip in one line and do not twist your pelvis. You should feel this exercise in the hip of the leg at the back. Change sides after 20-30 seconds. You are working the hip flexor muscles and the front thigh muscles with this exercise. Stretching the inner thigh (Fig. K) Stand with your legs quite far apart as depicted in figure K und bend one leg. Place your weight on the bent leg. The other leg is stretched – the foot stays on the floor. You should feel this exer- cise in the inside thigh muscle of the stretched leg. Change sides after 20-30 seconds. You are working the thigh flexor muscles with this exercise. Exercises without bands For thighs, calves and buttocks (Fig. L)

1. Move your arms naturally back and forth

while your step – similar to when you run or climb stairs.

2. Gradually lift your arms higher.

Posture Take care that you are standing straight when you are exercising. In particular, make sure that the small of your back isn’t ‘hollow’. The pedal arm stopper should not touch the base frame when your step movement is regular. So always make sure that you switch the weight from one leg to the other shortly before the pe- dal arm touches the stopper. It can help to swing your slightly bent arms in front of your upper body in your step rhythm. Stretching exercises Stretching the lower back extensor (Fig. E) You are in the all-fours kneeling position. Arch your back and then straighten it again, your buttocks must be raised. You should feel this in the back region. You are working the entire back extensor with this exercise. Stretching the back thigh muscles (Fig. F) Lie on the floor on your back and pull one thigh upwards with your foot flexed i.e. the foot is pa- rallel to the floor and not extended and pointing to the ceiling. The other leg remains stretched and on the floor. You should feel this in the back of the thigh of the raised and pulled leg. Change sides after 20-30 seconds. You are working the back thigh muscles and the buttocks with this exercise. Stretching the chest muscles (Fig. G) Place your left elbow and lower arm on a wall; upper arm and lower arm form a right angle. Now turn your body slightly away from the arm. Change sides after 20-30 seconds. You are working the chest muscles and the delta muscle with this exercise. Stretching the neck muscles (Fig. H) While standing, lean your head to the shoulder on one side. At the same time pull the other shoulder down towards the floor. You should feel this exercise in the side of your neck. Change sides after 20-30 seconds. You are working the trapezius muscle (descen- ding part) with this exercise.43GB For arms and particularly shoulders (Fig. N)

2. Hold hands at hip height.

3. Pull the right handle towards your chin.

Keep the back of your hand facing upwards

4. Lower the left handle at the same time.

5. Then lift the left handle to your chin and

lower the right handle. For arms, legs, buttocks and particularly upper arms (Fig. O)

1. Hold your palms facing upwards.

2. Press your elbows firmly against your body.

3. Lower the right pedal and pull the rope

upwards with your right arm.

4. Then lower the left pedal, pull your left arm

upwards and lower your right arm. For the back, shoulders, chest, legs and buttocks (Fig. P)

2. While stepping lift your arms up sideways to

3. Allow your arms to fall again.

Variation: perform the exercise with your palms facing upwards. Care and maintenance Please remember that regular maintenance and cleaning contribute to the safety of your stepper and mean that you will enjoy using your stepper for a long time. Always store the product in a dry and clean room at normal temperature. IMPORTANT! Only clean with water and never use harsh detergents. Wipe dry after cleaning. Information on disposal Please dispose of packaging and product in an environmentally friendly way and according to the material type! Dispose of the product through an authorised waste disposal company or your municipal authorities. Please observe the currently applicable regulations. Exercises with bands Note on training with exercise bands! The exercise band may only be stretched to 165cm as a maximum. Otherwise it could rip and injure the user. The more you stretch the exercise band, the more strength you require. The correct grip Make sure that you always hold the handles horizontally when stretching the exercise bands. Do not bend your wrists otherwise they will become over- stressed. Exercises The following applies to all exercises listed below:

• Take the handles into your hands.

• Perform the movements in a control- led manner.

• Keep your arms muscles working, the band under tension at all times.

• Check that the fixtures of the rope hooks are fixed tight before each training session.

• The duration of each set of exercises should be adjusted to your personal fitness level. Split the exercises into several sets and rest between each set. We recommend performing 3 sets of each exercise with the duration of each repetition dependent on your fitness level. For arms, shoulders, legs and buttocks (Fig. M)

1. Bend your left arm slightly and lift it away

from your body up to approximately shoulder height and press down the right pedal.

2. Lower your left arm and lift your right arm

while pressing down on the left pedal.44 GB Disposing of batteries Batteries and rechargeable batteries must not be disposed of with domestic waste! Each consumer is legally obliged to dispose of batteries and rechargeable batteries at a collection point of the municipality, town district or retailer. This ensures that all batteries and rechargeable batteries are disposed of in an environmentally friendly way. Batteries and rechargeable batteries that con-tain harmful substances bear this mark and the chemical symbols (Cd for cadmium, Hg for mercury, Pb for lead). 3 Years Warranty The product was produced with great care and under constant supervision. You receive a three- year warranty for this product from the date of purchase. Please retain your receipt. The warranty applies only to material and workmanship and does not apply to misuse or improper handling. Your statutory rights, espe- cially the warranty rights, are not affected by this warranty. With regard to complaints, please contact the following service hotline or contact us by e-mail. Our service employees will advise as to the subsequent procedure as quickly as possible. We will be personally available to discuss the situation with you. Any repairs under the warranty, statutory gua- rantees or through goodwill do not extend the warranty period. This also applies to replaced and repaired parts. Repairs after the warranty are subject to a charge. IAN: 24576 Service Great Britain Tel.: 0871 5000 720 (£ 0.10/Min.) E-Mail: deltasport@lidl.co.uk You can also find spare parts for your product at: www.delta-sport.com, category Service - Lidl Spare Parts Service