Pacemaker F100 - Treadmills Capital Sports - Free user manual and instructions

USER MANUAL Pacemaker F100 Capital Sports

2. Cardio-Trainingsphase

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CONTENT

Safety Instructions 30

Product Overview 32

Assembly 33

Control Panel 36

Operation 36

Training with the iFIT Show App 43

Cleaning and Maintenance 44

Lubrication 47

Overview of Cardio Training 48

Warming Up before a Workout 51

Hints on Disposal 53

Declaration of Conformity 53

TECHNICALDATA

Item number	10033780
Power supply	220-240 V ~ 50/60 Hz

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 120kg

PRODUCT OVERVIEW

ASSEMBLY

Einzelteile

S1	S2	S3
M8x50 Allen Bolt M8x16 Allen Bolt Audio Line
S4	S5	S6
M6x20 Screw Red emergency stop magnet		Handle Cover
S7
#5/#6 Hex Key

Assembly

1

S1 S2

Put the posts up. Insert the M8x16 Allen screws (S2) through the holes on the post and secure with the #5 Allen wrench. Fasten the M8x50 Allen screws and nuts (S1) with the #6 Allen wrench.

2

S6 II S7

Attach the hand rail to the posts using the Allen wrench. Connect the plugs on the right side of the handrail and insert the decorative covers (S6) of the handrail.

3

Align the control panel with the screw hole and tighten the M6x20 screw (S4).

4

Finally, attach the red emergency stop magnet to the magnetic safety switch.

CONTROL PANEL

OPERATION

Flip the Master Power Switch that is located at the front of the treadmill to the ON position. Before beginning a workout session ensure that the Safety Tether Key is properly placed onto the Computer Console and the Safety Clip is securely attached to an article of your clothing.

Note: Always stand on the side rails when you start the treadmill. Never start the treadmill while you are standing on the running belt.

Quick Start

Press the START button on the control panel to begin training. The display window will count down (3-2-1) before the treadmill moves. The treadmill will begin to move at an initial speed of 0.8km / h . Always allow the treadmill to reach a speed of 0.8km / h before stepping on the belt.

Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during exercise. The SPEED window displays your current running speed. The speed range is from 0.8km / h to 12.0km / h maximum. You can also press one of the speed buttons (2/4/6/8/10). The SPEED window displays the selected speed, i.e. 2km / h , 4km / h , 6km / h , 8km / h or 10km / h .

• The TIME window displays your elapsed training time in minutes and seconds.
• The DISTANCE window displays the cumulative distance covered during the workout.
• The CALORIES window shows the total accumulated calories burned during training.
• The PULSE window displays your current heart rate in beats per minute (BPM). To activate, grab the hand pulse sensors on both handrails during the workout and the heart rate will be displayed after 4-5 seconds. For a more accurate reading, hold the heart rate sensors with both hands.

Note: You can press the STOP button on the control panel or pull off the emergency stop magnet to stop the treadmill at any time during your workout.

Key Functions

START Press the START	RT button to start training in one of the training modes.
STOP Press the STOP	button to stop training in one of the training modes.
PROG Press the PROG	button to select one of the preset training programs (P01-P16) before training. An overview of the training programs can be seen at the bottom of the control panel.
MODE Press the MODE	button to select various functions (time, distance or calories) to set training goals in the manual program mode before training.
SPEED+ • Press the [+]	button to increase the desired training time, distance or calories in the manual program mode before training. • Press the [+] key to increase the target workout time in the preset workout program (P01-P16) before training. • Press the [+] button to adjust the speed during all training phases in different training modes. • The adjustable speed is between 0.8 km/h and 12.0 km/h.
SPEED- • Press the [-]	button to decrease the desired training time, distance or calorie before training in the manual program mode. • Press the [-] key to adjust the target workout time down in the preset workout program (P01-P16) before training. • Press the [-] button to adjust the speed during all training phases in different training modes. • The adjustable speed is between 0.8 km/h and 12.0 km/h.
Speed quick select buttons	Press one of the speed buttons. Speed buttons to set the desired speed faster.

Display Functions

SPEED The SPEED window	dow displays your current running speed from 0.8 km/h - 12 km/h. Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during training.
DISTANCE Displays the total distance covered during training. Press the START button on the computer to begin training. The display window will count down (3-2-1) before the treadmill moves. The treadmill will start moving at an initial speed of 0.8 km/h. Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during exercise. The distance indicator starts counting up.
CALORIES Displays the calories burned during training. Press the START button on the computer to begin training. The display window will count down (3-2-1) before the treadmill moves. The treadmill will start moving at an initial speed of 0.8 km/h. Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during exercise. The calorie display starts counting up.
PULSE The PULSE window	dow displays your current heart rate in beats per minute (BPM). To activate, grab the hand pulse sensors on both handrails during training and the heart rate will be displayed after 4-5 seconds. For a more accurate reading, hold the heart rate sensors with both hands.

Manual Mode

In Manual mode, you can preset the desired target time, target distance, or target calories before training. Only one of the functions can be preset.

Setting the target time

To set the TIME, press the MODE button on the control panel until the TIME window starts flashing. Press the [+] or [-] button on the control panel or handrail to change the setting in 1-minute increments. The adjustable target time range is between 5:00 minutes and 99:00 minutes. Once you have set the target time, press the START button on the computer to start training. The treadmill will start to move at an initial speed of 0.8km/h . Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during training. The time is now counted down from the preset target time to 0:00 in 1-second increments. When the preset target time has been counted down to 0:00, a beep sounds and the treadmill stops automatically.

Setting the target distance

To adjust the DISTANCE, press the MODE button on the control panel until the DISTANCE window starts flashing. Press the [+] or [-] button on the control panel or handrail to change the setting in 1-km increments. The adjustable target distance range is between 0.5km and 99.5km . The preset distance is 1km . Once you have set the target distance, press the START button on the computer to begin training. The treadmill will then start to move at an initial speed of 0.8km/h . Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during training. The distance will now be counted down to 0.00 from the preset target distance. When the preset target distance is counted down to 0.00, a beep sounds and the treadmill stops automatically.

Setting target calories

To set CALORIES, press the MODE button on the control panel until the CALORIES window starts flashing. Press the [+] or [-] button on the control panel or handrail to change the setting. The adjustable target calorie range is between 10 and 995 calories. Once you have set the target calories, press the START button on the computer to begin training. Use the [+] or [-] buttons on the control panel or handrail to increase or decrease the running speed during training. Calories are now counted down from the preset target calories to 0. When the preset target calories have been counted down to 0, a beep sounds and the treadmill stops automatically.

Program Mode

The computer has 16 preset programs (P01-P16). An overview of the training programs can be seen at the bottom of the control panel.

You can select one of the preset workout programs before training. Press the PROG button on the control panel to select one of the workout programs.

The TIME window will start flashing. Press the [+] or [-] button on the control panel or handrail to change the setting in 1-minute increments. The adjustable target time range is between 5:00 minutes and 99:00 minutes. Once you have set the target time, press the START button on the computer to start training.

The running speed changes automatically during the workout. The program is evenly divided into 20 intervals. Press the [+] or [-] button on the control panel or handrail to increase or decrease the running speed during training. When the preset workout program time has been counted down to 0:00, a beep sounds and the treadmill stops automatically.

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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.

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

CLEANING AND MAINTENANCE

Note: To prevent electrical shock, please turn off and unplug the treadmill before cleaning or performing routine maintenance. Always check the wear and tear components like spring knob and running belt to prevent injury.

Cleaning

• After each exercise, ensure that the unit is wiped down and any sweat is removed from the unit.
• The treadmill can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents. Be careful not to get excessive moisture on the display panel as this might damage the unit and create an electrical hazard.
• Please keep the treadmill, especially the computer console, out of direct sunlight to prevent damage to the screen.

Storage

• Store the treadmill in a clean and dry indoor environment.
• Never leave or use the unit outdoors.
• Ensure the master power switch is off and the power cord is un-plugged from wall outlet.

Lubrication

Lubricating under the running belt will ensure superior performance and extend its life expectancy. After the first 25 hours of use (or 2-3 months) apply some lubricant, and repeat for every following 50 hours of use (or 5-8 months).

How to check running belt for proper lubrication

Lift one side of the running belt and feel the top surface of the running deck. If the surface is slick to the touch, then no further lubrication is required. If the surface is dry to the touch, apply some lubricant.

Belt Adjustment

The running belt is pre-adjusted to the running deck at the factory, but after prolonged use it can stretch and require readjustment. To adjust the belt, turn on the main power switch of the treadmill and let the belt run at a speed of 8-10 KPH. Use the 6mm Allen Wrench provided to turn the rear roller adjustment bolts in order to centre the belt.

If the running belt is slipping during use, turn off and unplug the treadmill. Using the 6 mm Allen Wrench provided, turn both left and right rear roller adjustment bolts 1/4 turn clockwise, then turn the main power switch back on and run the treadmill at a speed of 8-10 KPH. Run on to the running belt to determine if the belt is still slipping. Repeat this procedure until the belt no longer slips.

LUBRICATION

Lubrication of the treadmill ensures excellent performance and prolongs the treadmill's life. To maintain treadmill performance, please add some lubricant to each tube. Apply the lubricant for the first time after the first 25 operating hours (after approximately 2-3 months) and repeat every 50 operating hours (approximately every 5-8 months).

How to check the belt for correct lubrication

Raise one side of the treadmill and grab the underside of the belt. If the surface is smooth when touched, no further lubrication is required. If the surface is dry on contact, apply some lubricant.

How to apply lubricant

Raise one side of the moving belt. Add some lubricant to the tubes on the side of the belt.

Note: Do not lubricate the running deck excessively. Wipe off excess or overflowed lubricant immediately.

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.

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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.

HINTS ON DISPOSAL

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.

DECLARATION OF CONFORMITY

Producer:

CE

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

This product is conform to the following European Directives:

2014/35/EU (LVD)

2011/65/EU (RoHS)

2014/30/EU (EMC)

Estimado cliente: