IAN 113523 - Fitness Equipment CRIVIT - Free user manual and instructions

USER MANUAL IAN 113523 CRIVIT

Instructions for use

B ④

Before reading, yield out the ilustration page and go to know all of the functions of your unit.

G5 Instructions and Safety Notice

Page 30

IAN113523IAN113523

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F 10

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Lieferumfang 6

Technische Daten 6

Scope of delivery 30

Technical data 30

Intended use 30

Safety guidelines 30-31

Attach handles to the exercise bands 31

Assembling the stepper 31

Operating the computer 31-32

Training instructions 32-34

Stretching exercises 34

Exercises without bands 34

Exercises with bands 35

Care and maintenance 35

Information on disposal 35

Disposing of batteries 36

3 year warranty 36

Exercices d'étirement

i 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 instructions. 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 Resistance bands: green: easy; blue: medium; black: difficult
2 × Handle (1 pair)
2 × 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 × 24.5 × 52cm (L × H × D)

Weight: approx. 9,050g

Maximum user weight: 100kg

Equipment category: HC (for use in private households, accuracy C) / not intended for therapeutic training

Tested in accordance with DIN EN ISO 20957.

1:2014,EN957-8:1998,DIN32935:1987

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: 13.3 17.3	20.1
Blue - medium Force in N: 20.7 26.8	31.3
Black - difficult Force in N:	27.5 34.3 40.9

Step movements

The step movement on this stepper is dependent.

Brake resistance system

The system on this stepper is speed-dependent.

Intended use

The unit is exclusively suitable as an exerciser and only approved for assembly and use in the home.

Safety guidelines General hazards

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 × 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 impaired.
- 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.

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 clockwise. To decrease the step height, turn the screw anti-clockwise.

Step 3:

Remove the computer from the stepper, by pulling it upwards. Place the supplied battery in the compartment in the underside of the computer. 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 tension level you wish to use and attach the handles to the correct straps.

Note: the strap has two ends with two different fasteners.

• First take the end with the plastic hook and connect this with the eyelet on the handle (figure B).
• Then hook the metal hook into the eyelet on the stepper frame and screw the closure on the hook tightly (figure D).

Important! Before training please check that the straps are securely attached and that the hooks are securely screwed.

Attention! The loops are exclusively designed for upward pulls and must not be stressed transversely. This could cause damage to the stepper or injury to the user.

Should you wish to train without the bands, remove 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)

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.

1. "TMR": Training time elapsed from 0:00 to 99:59
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

5. 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)

• Keep the "MODE" button pressed until "0:00 (TMR)" appears in the lower line and the first 0 flashes (approx. 7 seconds).

• In order to enter the duration of a training session; press the MODE button until the display shows the desired duration in minutes.
• 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).
• The desired calorie consumption can be set in the next mode (CAL) (in steps of 10).
• Now you can start training. The computer counts the pre-set values down to zero.
• 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.

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
• Increased stamina
  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.

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.

- 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 climbing 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 function but only use the bands, strengthen the arms and the shoulder muscles.

Posture

Please ensure that you keep your body straight during training. Always avoid hollowing your back.

Important: always keep your stomach tense and your upper body upright during the exercise.

During regular stepping the pedal arm stopper should not touch the base frame. So you should always transfer the weight from one leg to the other shortly before touching down. It can also be helpful if you allow your arms to swing in front of your upper body in the rhythm of your stepping with your arms slightly bent.

Stretching exercises

Stretching the lower back extensor (Fig. E)

Kneel down on all fours. Arch your back like a cat. Position your knees directly under your backside and your wrists immediately below your shoulders.

You should notice the stretch in your back. You are using your entire back extensors for 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 parallel 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.

Note: If your rear thigh muscles are severely shortened then you can use a towel to help pull your thigh towards you.

Stretching the chest muscles (Fig. G)

Version 1

Place your elbow and lower arm against a wall so that the upper and lower arms are at a right angle to one another. Turn your upper body slightly away from the arm. Change sides after 20-30 seconds.

Version 2

Place both elbows and lower arms against a doorframe so that the upper and lower arms are at a right angle to one another. Step forwards with one leg. Lean your upper body forwards slightly until you feel a stretch in your chest muscles.

You are using your chest and deltoid muscles for this exercise.

Neck muscle stretch (figure H)

Note: keep your head straight during the stretch and do not turn it to the side.

Carry out the stretch in front of a mirror in order to avoid making coupled motions.

Tip your head to the side towards one shoulder while standing. Pull the other shoulder down towards the floor at the same time. You should feel the stretch at the side of your neck.

Change sides after 20-30 seconds. You are using the trapezius muscle (decreasing proportion) for this exercise.

Stretching the front thigh muscles (figure I)

Stand up straight, tense your stomach muscles and draw your pelvis upwards to prevent hollowing your back. Hold the tension while you hold your ankle and pull it up to your backside. Keep your legs parallel.

You should feel the stretch on the front of the thigh of the bent leg. Change sides after 20-30 seconds.

You are using your front thigh muscles.

Note: if your front thigh muscles are extremely shortened you can pull your foot towards you with the help of a towel.

Stretching the hip flexor (figure J)

Kneel on the floor as shown and move your pelvis or hips forwards towards the floor. Your front knee should not extend beyond your toes. Make sure you keep your back straight and upright. Keep your back of the knee and hips in a line and do not turn your pelvis. You should feel the stretch in hip area of your back leg. Change sides after 20-30 seconds. You are using your hip flexor muscles and your front thigh muscles for 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 exercise 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.
   Important: Please ensure that your arm swing is diametrically opposed to your leg swing.
2. Gradually lift your arms higher.

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 overstressed.

Exercises

The following applies to all exercises listed below:

Take the handles into your hands.
- Perform the movements in a controlled 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.

Important: Please ensure that your arm swing is diametrically opposed to your leg swing.

For arms and particularly shoulders (Fig. N)

1. Do not step.
2. Hold hands at hip height.
3. Pull the right handle towards your chin. Your elbow moves at the same time on the side to shoulder height and the back of your hand is 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)

1. Begin stepping.
2. While stepping lift your arms up sideways to shoulder height.
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.

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.

Pb

Batteries and rechargeable batteries that contain harmful substances bear this mark and the chemical symbols (Cd for cadmium, Hg for mercury, Pb for lead).

3 year 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, especially 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 guarantees 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:113523

GB Service Great Britain

Tel.: [phone]

(£ 0.10/Min.)

E-Mail: [e-mail]

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