Tauon - Indoor bike trainer Klarfit - Free user manual and instructions

USER MANUAL Tauon Klarfit

Dear Customer, Congratulations on purchasing this device. Please read the following instructions carefully and follow them to prevent possible damages. We assume no liability for damage caused by disregard of the instructions and improper use. Scan the QR code to get access to the latest user manual and more product information. CONTENT Safety Instructions 22 Assembly 24 Operation 31 Overview of Cardio Training 33 Warming up before a Workout 36 Hints on Disposal 38 Producer 38 TECHNICAL DATA Item number

Power supply (Computer)

1.5 V AAA or AA batteries

WARNING This stationary training device is not suitable for high accuracy purposes. The heart rate monitoring system may be faulty. Excessive exercise may result in dangerous injury or death. If your performance deteriorates abnormally, stop training immediately.22

SAFETY INSTRUCTIONS Before operating this unit, please read this manual carefully to ensure optimum performance and safety. This is manual should be kept available for future reference. For product improvement, the company reserves the right to change the design and specication at any time without prior notice. Pictures are for reference use only and may differ from the actual product.

• Please keep this manual in a safe place for your reference when necessary.

• Please do not assembly or use this equipment until you read this manual thoroughly & carefully. The safety and efciency only can be achieved when the equipment is assembled ,maintained and used properly. It is your responsibility to ensure that all the users are informed of all the warnings and precautions.

• For totally safe use, a stable , leveled surface is required. Protect your oor with a mat. Do not use the equipment in a damp areas such as swimming pool sauna, etc. For safety space, the equipment must have at least 0.6meter of free space all around it.

• Before starting any exercise program you must consult your doctor to determine if you have any physical or health conditions that could create a risk to your health and safety, or prevent you from using the equipment properly. Your doctor‘s advice is essential if you are taking medication that affects your heart rate, blood pressure or cholesterol level.

• Be aware of your body‘s signals. Incorrect or excessive exercise can damage your health. Stop exercising if you experienced any of the following symptoms: pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience any of these conditions you must consult your doctor before continuing with your exercise program.

• Do not workout immediately after meals.

• Keep children and pets away from the equipment, the equipment must be assembled and used by adults only.

• The equipment is designed for home use only.

• The equipment is not suitable for therapeutic use, may only be used for exercises indicated in the training instructions

• Wearing proper clothing and athletic shoes while using the equipment, Avoid wearing loose clothing that may get caught in the equipment or that may restrict or prevent movements.

• Keep your back straight while exercising.23

• Before using the equipment, check the handle bar, seat, and the nuts & bolts are securely tightened.

• For adjustable parts, bear the maximum position in your mind, do not exceed the mark „stop“, otherwise will cause risk.

• Always use the equipment as indicated. If you nd any defective components while assembling or checking the equipment ,or if you hear any unusual noises coming from the equipment during use, stop immediately. Do not use the equipment until the problem has been solved.

• Care must be taken when lifting or moving the equipment so as not to injure your back. always use proper lifting techniques and /or seek assistance if necessary.

• All moveable accessories(e.g. pedal, handlebar, saddle...etc.) require weekly maintenance. Check them before use every time. If anything broken or loose, please x them immediately. You may continue using them only after they return to good conditions.

• Pay attention to the absence of a free wheel system which will cause serious risk.

• Keep power cord away from heat sources.

• Do not insert or drop any object into any opening.

• Unplug exercise bike before moving or cleaning it. To clean, wipe surfaces down with mild detergents and a slightly damp cloth only; never use solvents.

• Do not use the exercise bike in any location that is not temperature controlled, such as, but not limited to, garages, porches, pool rooms, bathrooms, car ports or outdoors.

• Use the bike only as described in this manual.

• Incorrect repair and structural modications(e.g. removal or replacement of original parts) may endanger the safety of the user.

• The rotating disk ywheel will get hot during the operation.

• Lock the equipment when stop using.

• This product is not designed for use by persons (including children) who have reduced physical, sensory or mental capacities or persons with no experience or knowledge, unless they are instructed and supervised in the use of the appliance by a person responsible for their safety.

• Children should be supervised to ensure that they do not play with the appliance.

• Before use, check the voltage on the rating plate. Only connect the device to sockets that correspond to the voltage of the device. Note: Maximum weight of the user is 100 kg.24

Attach the front stabilizer (38) and the rear stabilizer (51) to the main frame (44) with bolts (37), nuts (11) and washers (32).25

Connect the sensor cables (28) and (34), as well as the pull control wires (27) and (35). Fix the upright post (26) to the main frame (44) with screws (33) and washers (32). Note: Do not tighten the screws (33) and washers (32) until after step 3!26

Fix the lower handlebars (17) and (31) to the upright post (26) with screws (13), washers (14) and D-shaped washer (15). Secure the pedal tubes (41L) and (41R) to the upright post (26) with the pedal joint bolts (45) and (52), spring washers (49) and nuts (48) and (53).27

Secure the pedals (42) to the pedal tubes (41L) and (41R) with hexagonal bolts (43) and nuts (21).28

Attach the handles (6L) and (6R) to the lower handlebars (17) and (31) with screws (22), washers (12) and nuts (11).29

Connect the sensor cables (10). Secure the handlebars (1) to the upright post (26) with bolts (9), washers (32) and nuts (11).30

Connect the grip pulse wire (10) and (30a) and then connect the sensor wire (28) to the computer (30b). Finally, attach the computer (30) to the stand (26) with the screw (29).31

• This system turns on when any button is pressed or when it receives a signal sent by the speed sensor.

• The system automatically switches off if the sensor has no signal input and no button is pressed for about 4 minutes. Reset Console The device can be reset either by changing the battery or by pressing and holding the mode button. MODE button

• With this key you can select and lock a specic desired function.

• To select SCAN or LOCK, press the MODE button when the pointer on the desired function starts ashing.

• If you select SCAN, the display changes between every 4 seconds: TIME >

Functions TIME Press the MODE button until the pointer points to TIME. The workout time is displayed as soon as you start exercising. SPEED Press the MODE button until the pointer is set to SPEED. The current speed is displayed as soon as you start exercising. DISTANCE Press the MODE button until the pointer is set to DISTANCE. The distance covered is displayed when you start exercising. ODOMETER Press the MODE button until the pointer points to ODOMETER. The total distance covered by all courses is displayed. PULSE Press the MODE button until the pointer points to PULSE and place your hands on the pulse sensors on the handlebars. After 3 seconds the current pulse is displayed. CALORIE Press the MODE button until the pointer points to CALORIE. The calories burned are displayed as soon as you start exercising. Notes

• If no signal is received or no key is pressed within 4-5 minutes, the display is automatically switched off.

• When a signal is received or a key is pressed, the display automatically turns on again.

• If the indication on the display is incorrect or weak, replace the batteries to obtain a good result. All batteries must always be replaced at the same time.33

Regular cardio training stimulates the cardiovascular (heart and blood vessels) and respiratory system. It improves your general health and helps you to burn fat. It is the recommended workout if you want to lose weight. When exercising, glucose is burned off rst, then the fat stored in the body. Intensive cardio training (e.g. circuit training, training with high resistance and long duration training) requires a greater amount of effort and also trains the muscular system and your endurance. As a rule, the more regular you train, the more effective the training is (even with short training sessions of 20 minutes). During the Training The level of resistance used during the workout determines the training intensity and the associated results. An optimal training session includes (1) a warm-up phase, (2) an intensive cardio training phase and nally (3) a cool down phase. If you want to progress or burn calories, you should go through these 3 phases as well as exercise for at least 20-30 minutes on the ergometer.

Always start your training session with a low resistance level. A warm-up phase of 5-10 minutes is important because your muscles need to be warmed up. During the warm-up phase, you should give your circulatory system and muscles time to prepare for the subsequent workout. As a beginner, you can train for the rst 3 minutes at the easiest level and then gradually increase the level to where you feel most comfortable.

2. Cardio Training Phase

After about 10 minutes, you can then begin the cardio training phase. When using the interval training program, the computer controls the resistance depending on the type of interval chosen and thus simulates changing intensities.34

The cardio training phase is considered aerobic or anaerobic training depending on the energy expenditure. These two types of training are dened as follows: Aerobic Training Zone While you are in this zone, you are improving your cardiovascular system and burning fat. Despite an increased heart rate, deeper breathing and light sweating, the body is not in a very stressed state, breathing is not signicantly accelerated—you could still talk to someone without going out of breath—and you feel that you could sustain the physical exertion for a long time. It‘s similar to when you briskly walk uphill. The muscles and heart work more intensely than when the body is at rest and can get most of their energy needs met via aerobic energy production, which utilizes oxygen to facilitate energy production. At the same time, the anaerobic production of energy is also active, but only to a small extent. The lactic acid produced in this process can be broken down to produce energy. Most of your training should be aerobic training. If you continue to increase the intensity, you will eventually come to the threshold where aerobic energy production is no longer able to increase its output. At this point, there is a shift towards anaerobic energy production being used to a greater extent. You are now doing anaerobic training. Anaerobic Training When in this zone, you are improving your performance and speed. When you increase the intensity while in this zone, the training becomes much more strenuous because of the rising lactate level in the body; you start sweating more; your breathing gets faster; and after some time depending on your tness level, your muscles tire and you feel totally exhausted and that you can no longer continue at this level of intensity.35

At the end of the cardio training phase, you begin the cool-down phase, which should last for at least 5 minutes. Here, you use low levels of resistance. The recovery or cool-down phase is also helpful with regard to preventing possible muscle soreness. It is also advisable to do active recuperation after an intensive training session, such as a hot bath, a sauna session or a massage. Training Progress Each month you can make the training more challenging by extending the duration of the cardio training phase, by using a higher level of resistance within that phase or by doing a more demanding interval training. Eating and Drinking

• Drink before, during and after training.

• Drink at least 2 sips of water (10 to 20 cl) every 10-15 minutes during a training session.

• If your workout lasts for more than 1 hour, you should drink a sports drink to protect the body from dehydration while training.

• For optimal cardio training, suitable nutrition before and after any physical activity is very important. Before training, it is best to eat carbohydrates, such as those found in rice and pasta, as they provide the body with an important source of energy. After training, you need to refuel with proteins, such as those found in eggs, yoghurt and dried fruits. Even if you want to lose weight, it is absolutely necessary to eat after training in order for your body to recuperate.36

Perform the movements before each workout to mobilize your joints and activate your muscles. Should a movement be uncomfortable or painful, skip this movement and consult your doctor or tness instructor about suitable warm-up movements. Each movement should be repeated (right and left) so that you can start the cardio training relaxed. Take about 5 minutes to do the following Klart training routine:

1. Tilt the head sideways, slowly alternating from right to left. Then mobilize

your shoulders (circular movements and shrugging the shoulders).

2. Turn the hips while the arms are stretched out. The feet are not rmly

xed to the ground (the ankles follow the body’s rotation).

3. Bend to the side and raise one arm straight up. Stay in this position for

several seconds on each side.

4. Bend to the side and raise both arms above your head with palms together.

Again, remain on each side for several seconds. The exercise is now a bit more intense with the second arm joining.

5. Stand on one leg and hold the instep of the other foot with your hand.

Mobilize it so as to stretch the thigh lightly. If necessary, hold onto something to keep your balance. Stand on one leg and trace a circle with your foot in the air in both directions (counter clockwise and clockwise).

6. Put one leg forward and with your arms support the weight of your upper

body on your thigh. Position your legs so as to provide a stretch for the rear leg’s calf muscles.

7. Repeat the previous exercise with more distance between your feet. The

stretch will now be more intense.

8. Bend forward while keeping your legs straight and alternatingly touch

each hand to the opposite foot. Finally, let yourself hang down and relax.38

According to the European waste regulation 2012/19/EU this symbol on the product or on its packaging indicates that this product may not be treated as household waste. Instead it should be taken to the appropriate collection point for the recycling of electrical and electronic equipment. By ensuring this product is disposed of correctly, you will help prevent potential negative consequences for the environment and human health, which could otherwise be caused by inappropriate waste handling of this product. For more detailed information about recycling of this product, please contact your local council or your household waste disposal service. Your product contains batteries covered by the European Directive. 2006/66/EC, which cannot be disposed of with normal household waste. Please check local rules on separate collection of batteries. The correct disposal of batteries helps prevent potentially negative consequences on the environment and human health. PRODUCER Chal-Tec GmbH, Wallstraße 16, 10179 Berlin, Germany.39