Galaxy Step Mini - Fitness Equipment Capital Sports - Free user manual and instructions

USER MANUAL Galaxy Step Mini Capital Sports

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Training per Kinomap App 9

Technical diagram of a mechanical device with numbered components labeled ① to ④

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2. Cardio-Trainingsphase

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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.

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CONTENT

Safety Instructions 20

Product Overview 22

Assembly 22

Console and Key Functions 23

Getting Started 24

Troubleshooting 24

Training via Kinomap App 25

Training with the iFIT Show App 27

Overview of Cardio Training 28

Warming Up before a Workout 31

Hints on Disposal 34

Declaration of Conformity 34

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.

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 0.6 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.
• 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.
• 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 device badge. Only connect the device to sockets that correspond to the voltage of the device.

Note: Maximum weight of the user is 130 kg.

PRODUCT OVERVIEW

1 Pedals 3 Hydraulic shock absorber
2 Console 4 Bottom tube

ASSEMBLY

1	2
Place the unit on the floor and secure the console as shown in the picture.	Attach the resistor straps to the hooks as shown in the picture.

CONSOLE AND KEY FUNCTIONS

	Function Description
	SCAN Displays the	individual function values one after the other.
	TIME (TM) Adjustable time:00:00-99:59 minutes
	CALORIES (CAL) Cumulative calories burned during training, this is only a reference value.
	COUNT (CNT) Displays the total time of all workouts.
	REPS/MIN Displays the steps per minute.

To select and set a function, press MODE until the desired function appears on the display.

Auto Scan

If you select the SCAN function, the individual values are displayed for 4 seconds in the following order: REPS/MIN > TIME > CALORIES.

Automatic switch-off

If no button is pressed for 4 minutes and the unit has not been used, the display will automatically turn off. Press MODE to turn it back on for use.

GETTING STARTED

• Place the stepper on a level, firm floor. We recommend that you place the appliance on a carpet to avoid damage to the floor.
• Place the stepper in front of you. Place one foot on the pedal so that it touches the end.
• Then place the second foot on the pedal.
• Then start the workout at a slow pace to familiarize yourself with the stepper.
  • Gradually accelerate the pace.
• If you feel safe, you can also use the resistance bands to train your upper body.

Training frequency

We recommend that you train every two days. Start with 5 minutes and then slowly increase the training time to 30 minutes (2-3 rounds per workout).

TROUBLESHOOTING

Problem Possible cause	and suggested solution
Pedal rotation is not smooth or stop running.	The interlocking problem is usually caused by over time movement.In this case,the heat produced by step resistance causes inner dish rotational delay.If you want the pedal to to be flexible rotation,please wait for the cylinder to be cool before use.
	The hydraulic cylinder is damaged and please replace it.
Harsh noise or any other noise when rotation.	Firstly make sure that all bolts have been tighten.
	Then please add little lubricating oil to reduce friction and noise.
Electronic meter no display.	No battery installed.Please open display table's back cover and install the battery.
	Electronic meter is damaged and please replace it.
	The cable is not plugged in,please do inspect.
	The step angle is too low,please readjust the stepper angle.

TRAINING VIA KINOMAP APP

Kinomap turns your bike trainer, exercise bike, treadmill or rowing machine into a powerful and fun fitness device.

Choose a video and train on the Kinomap app. Watch your icon progress on the map as you follow the video. The app will change incline or resistance on your equipment to follow each video you choose in real time.

Join for FREE and get started now!

How to connect to Kinomap

1 2 Durchsuchen Suchen Karte Lokale Videos Meine Videos Meine Playlisten Profittraining Training Auswertung Geräte Einstellungen Einstellungen Neuigkeiten Hilfe AKTUELLES EQUIPMENT iPhone Frontkamera für Ergometer Other - B levels exercise bike CAMERA iPhone Frontkamera für Rudergeräte Other - Any rowing machine CAMERA evertop iConsole - iConsole bike BLUT007IN SMART 4.0 7C4F062B-90EB-7CEF-19C7-576DC1746A74 gymbo Kanside - Kanside bike BLUT007IN SMART 4.0 06000F20-F581-0626-BAB8-85A438355390 bda Ganside - Ganside bike BLUT007IN SMART 4.0 Neues Equipment hinzufügen Einen neuen Sensor hinzufügen Open Menu/Devices Press (+) and then „Add new equipment“.

3	4
Select the appropriate device (Ergometer = bicycle)	Select the brand
5	6
Select the model, then press Bluetooth Smart 4.0.	The Bluetooth search starts. Wait until the console is displayed and select it (the name is usually „iConsole“).

TRAINING WITH THE IFIT SHOW APP

iFitShow is a specialized app for treadmills, exercise bikes and fitness equipment. The app offers special maps, goals and competitions, as well as street and other modes. It also includes a pedometer and data recording functions. The collected data can be shared on the Internet or used together with other sports apps.

Red square icon with white stylized 'FS' letters (no additional text or symbols)

You can find the app on the Google Play Store and iTunes.

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

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
Nod the head slowly, then alternating turn the head to look to the right to left. Then mobilize the shoulders by making a circular motion with them.
2	3
Turn the hips while the arms are stretched. The feet are not firmly fixed to the ground; the ankles follow the body's rotation.	Bend at the hip with one arm stretched upward. Stay in this position for a few seconds on each side.

4
Stand on one leg and hold the instep of the other leg with your hand. While in this position, mobilize your ankle so as to stretch the thigh slightly. If necessary, hold on to something to keep your balance. Then Stand on one leg and draw a circle in both directions (clockwise and counterclockwise) with the ankle.
5	6
When squatting, place your feet about shoulder-width apart and lower your hips while keeping your arms straight. Try to also keep your back straight.	Sit with your legs bent so that the soles of your feet touch. Slightly flap the knees by moving the knees up and down while keeping the feet on the floor. Hold your ankles and keep your back straight.

Person performing a seated forward stretch exercise (no text or symbols visible)

While seated, stretch forward towards your toes. Try to keep the legs and back straight and reach for the tips of your toes.

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HINTS ON DISPOSAL

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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.

DECLARATION OF CONFORMITY

Producer:

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

The complete declaration of conformity of the manufacturer can be found at the following link: https://use.berlin/10034982

Estimado cliente:

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ÍNDICE DE CONTENIDOS

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1 Pedales 3 Consola
2 Amortiguador hidráulico 4 Tubo inferior

INSTALACIÓN

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Woman performing a seated forward stretch exercise (no text or symbols visible)

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SOMMAIRE

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ENTRAÎNEMENT AVEC L'APPLI KINOMAP

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DÉCLARATION DE CONFORMITÉ

Fabricant :

Chal-Tec GmbH, Wallstraße 16, 10179 Berlin, Allemagne.

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INDICE

Technical diagram of a mechanical device with numbered components labeled ① to ④

Red square icon with white stylized 'FS' letters (no additional text or symbols)

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