Workspace Go Light - Treadmills Capital Sports - Free user manual and instructions

USER MANUAL Workspace Go Light Capital Sports

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INHALTSVERZEICHNIS

Unit 6 Riverside Business Centre

Brighton Road

Shoreham-by-Sea

BN43 6RE

United Kingdom

SICHERHEITSHINWEISE

2. Cardio-Trainingsphase

Illustration of a woman in two poses, one standing and one standing with arms extended (no text or symbols)

Illustration of a woman performing a stretching exercise with one leg highlighted (no text or symbols)

Illustration of two people performing a stretching exercise with one arm raised and the other standing (no text or symbols)

Illustration of two people performing a stretching exercise with arms raised (no text or symbols)

Illustration of a woman performing two different leg-lift exercises (no text or symbols)

Illustration of two people performing a stretching exercise (no text or symbols)

Illustration of two women performing stretching exercises (no text or symbols)

Illustration of two people performing a stretching exercise, one stretching upward and the other bending forward (no text or symbols)

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Congratulations on purchasing this equipment. Please read this manual carefully and take care of the following hints to avoid damages. Any failure caused by ignoring the items and cautions mentioned in the instruction manual is not covered by our warranty and any liability. Scan the QR code to get access to the latest user manual and other information about the product

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CONTENT

Safety Instructions 18

Product Overview 20

Overview of Cardio Training 21

Warming Up before a Workout 24

Operation 26

Function Display 27

Care and Maintenance 28

Hints on Disposal 30

TECHNICAL DATA

Item number	10033087, 10035234
Power supply	220-240 V ~ 50/60 Hz

MANUFACTURER & IMPORTER (UK)

Manufacturer:

Chal-Tec GmbH, Wallstrasse 16, 10179 Berlin, Germany.

Importer for Great Britain:

Chal-Tec UK limited

Unit 6 Riverside Business Centre

Brighton Road

Shoreham-by-Sea

BN43 6RE

United Kingdom

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 specification 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 efficiency 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 floor 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 0.5 meter 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.

Note: Maximum weight of the user is 120 kg.

• 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.
• 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 find 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 fix 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 modifications(e.g. removal or replacement of original parts) may endanger the safety of the user.
• The rotating disk flywheel will get hot during the operation.
• Lock the equipment when stop using.

PRODUCT OVERVIEW

Memory window Time/Speed Calory/Distance Motor cover Lower motor cover Foot strake Running belt Roller protection cover Adjustable pad Rear protection cover

Accessor:

• Inner hexagon spanner 6 mm (1x)
- Screw driver (1x)
- Silicone oil (1x)

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 first, 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 finally (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.

1. Warm-up Phase

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 first 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.

The cardio training phase is considered aerobic or anaerobic training depending on the energy expenditure. These two types of training are defined 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 significantly 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 fitness level, your muscles tire and you feel totally exhausted and that you can no longer continue at this level of intensity.

3. Cool-down Phase

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.

WARMING UP BEFORE A WORKOUT

Illustration of a woman in two poses, standing and standing (no text or symbols)

Illustration of a woman performing a stretching exercise with one leg highlighted (no text or symbols)

Illustration of two people performing a stretching exercise with one arm raised and the other standing (no text or symbols)

Illustration of two people performing a stretching exercise with arms raised (no text or symbols)

Illustration of a woman performing two different leg-lift exercises (no text or symbols)

Illustration of two people performing a stretching exercise (no text or symbols)

Illustration of two women performing stretching exercises (no text or symbols)

Illustration of two people performing a stretching exercise, one stretching upward and the other bending forward (no text or symbols)

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 fitness 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 CapitalSports 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 firmly fixed 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.

OPERATION

General Operation

• Plug in the power, turn on the switch (the switch is red), it will light up, then you will hear the "drop", then the screen will light up.
• When not using the treadmill, please keep the safety lock out of reach of the child; The silicone oil bottle in the accessory bag is kept in the place where the child can't reach it. If accidental ingestion or eye contact occurs, please rinse it with water and visit the doctor in time.
• Before setting up, turn off the mechatronics switch and unplug the power plug. Lift up the treadmill with your hand and put it against the wall.

Remote control

Press the red start/stop button on the remote control, and the treadmill starts up. After the exercise, press the machine to stop. The machine head panel also has the start stop button. The function is the same.

Speed up / down button: The treadmill can be used to adjust the speed, step by step and automatically increase or decrease when holding down more than 2 seconds.

Speed (+) Start/Stop Speed (-)

FUNCTION DISPLAY

Step count display window.

Displays the current number of motion steps. When the number of stepsreaches 9999 steps, auto-return to zero and start recording at 0001

Time/speed display

Displays the current running time and speed values. The window automatically switches to display.

Calorie/distance display.

Shows the total number of calories and the distance value of the current exercise

Error codes

Code	Description Possible cause and suggested solution
E01	Protection against connection errors	Check whether a connection is loose or damaged.
		Check or replace the control board.
		Check or replace the remote control.
E03	Sudden malfunction	Check if the line is connected and restart the unit.
		Check or replace the remote control.
E05	Electrical current protection or overload protection	Check for overload.
		Check whether the mechanically moving parts are stuck.
		Check lubrication. Insufficient lubrication will cause friction between treadmill and board.
		Check whether the machine is worn or the belt is torn.
		Check if the belt is worn and torn.
		Check if there is a short circuit.
		Check or replace the remote control.
		Check or replace the motor.
E08	Hardware overcurrent protection	Check if the motor is overloaded.
		Restart the unit.

CARE AND MAINTENANCE

Note: before cleaning or maintaining the product, be sure to remove the power plug of the electric treadmill.

Remove dust regularly to keep parts clean. Be sure to clean up the exposed parts of the belt, which will reduce the accumulation of impurities under the belt. Make sure the sneakers are clean, and avoid carrying foreign objects into the belt and wearing the boards and belts. The surface of the belt should be swabbed with soapy wet cloth. Please be careful not to splash water on the electrical components or under the belt.

Note: Make sure to remove the power plug of the electric treadmill before moving the front cover. At least once a year, open the front cover to clean the motor.

Belt and electric running special lubricating oil

The board and belt of this electric treadmill have been lubricated in advance. The friction force between the belt and the board has a great influence on the service life and performance of the electric treadmill, so it must be lubricated regularly. We suggest regular inspection of the board. Please contact our customer service center if the panel is damaged.

We propose to apply the lubricating oil between the belt and the board of the electric treadmill according to the following schedule:

• Occasional users (less than 3 hours per week): once a month;
- Regular users (more than 7 hours per week): once every half a month.

To better maintain your electric treadmill and extend the life of the machine, it is recommended that you turn off the power supply after 2 hours and then use it after 10 minutes of rest.

If the belt is too loose, there will be skidding during running. If too tight, too tight may reduce the performance of the motor and make the roller, running wear more wear. When the belt is relaxed and comfortable, you can lift the walking band from the board about 50 to 75mm with your hand.

Adjust the belt

• Place the electric treadmill on flat ground.
  • Make the electric treadmill run at about 3 to 5 kilometers per hour.
• If the belt inclines to the right, rotate the adjusting bolt on the right by 1/2 circle clockwise, and then rotate the left adjusting bolt by 1/2 ring in counterclockwise direction (Figure A).
• If the belt is tilted to the left, rotate the left adjusting bolt clockwise by 1/2 circle clockwise, and then rotate the adjusting bolt on the right by a half circle counterclockwise (Figure B).

A

B

The method of adding silicone oil

1. Lift the running belt.
2. Put some silicone oil on the board.

Running belt Board

HINTS ON DISPOSAL

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If there is a legal regulation for the disposal of electrical and electronic devices in your country, this symbol on the product or on the packaging indicates that this product must not be disposed of with household waste. Instead, it must be taken to a collection point for the recycling of electrical and electronic equipment. By disposing of it in accordance with the rules, you are protecting the environment and the health of your fellow human beings from negative consequences. For information about the recycling and disposal of this product, please contact your local authority or your household waste disposal service.

Estimado cliente:

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ÍNDICE DE CONTENIDOS

Unit 6 Riverside Business Centre

Brighton Road

Shoreham-by-Sea

BN43 6RE

United Kingdom

Illustration of a woman in two poses, standing and standing (no text or symbols)

Illustration of a woman performing a stretching exercise with one leg highlighted (no text or symbols)

Illustration of two people performing a stretching exercise with one arm raised and the other standing (no text or symbols)

Illustration of two people performing a stretching exercise with arms raised (no text or symbols)

Illustration of a woman performing two different leg-lift exercises (no text or symbols)

Illustration of two people performing a stretching exercise (no text or symbols)

Illustration of two women performing stretching exercises (no text or symbols)

Illustration of two people performing a stretching exercise, one stretching upward and the other bending forward (no text or symbols)

Symbol of a trash bin crossed with a diagonal line, representing no waste or discharge (no text or labels)

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SOMMAIRE

Unit 6 Riverside Business Centre

Brighton Road

Shoreham-by-Sea

BN43 6RE

United Kingdom

CONSIGNES DE SÉCURITÉ

Illustration of a woman in two poses, standing and standing (no text or symbols)

Illustration of a woman performing a stretching exercise with one leg highlighted (no text or symbols)

Illustration of two people performing a stretching exercise with one arm raised and the other standing (no text or symbols)

Illustration of a person performing a stretching exercise with arms raised (no text or symbols)

Illustration of a woman performing two different leg-lift exercises (no text or symbols)

Illustration of two people performing a stretching exercise (no text or symbols)

Illustration of two women performing stretching exercises (no text or symbols)

Illustration of two people performing a stretching exercise, one stretching upward and the other bending forward (no text or symbols)

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

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INDICE

PRODUTTORE E IMPORTATORE (UK)

Produttore:

Chal-Tec GmbH, Wallstraße 16, 10179 Berlino, Germania.

Unit 6 Riverside Business Centre

Brighton Road

Shoreham-by-Sea

BN43 6RE

United Kingdom

AVVERTENZE DI SICUREZZA

Illustration of a woman in two poses, standing and standing (no text or symbols)

Illustration of a woman performing a stretching exercise with one leg highlighted (no text or symbols)

Illustration of two people performing a stretching exercise with one arm raised and the other standing (no text or symbols)

Illustration of two people performing a stretching exercise with arms raised (no text or symbols)

Illustration of a woman performing two different leg-lift exercises (no text or symbols)

Illustration of two people performing a stretching exercise (no text or symbols)

Illustration of two women performing stretching exercises (no text or symbols)

Illustration of two people performing a stretching exercise, one stretching upward and the other bending forward (no text or symbols)

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

Abstract geometric pattern with interlocking gray and white shapes (no text or symbols)