Workspace GO Plus - Treadmills Capital Sports - Free user manual and instructions

USER MANUAL Workspace GO Plus Capital Sports

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 Device Overview and Accessories 24 Control Panel 25 Commissioning and Operation 25 Overview of Cardio Training 28 Warming Up before a Workout 31 Cleaning and Maintenance 34 Lubrication 35 Adjustment of the Running Belt 36 Troubleshooting 37 Hints on Disposal 38 Producer 38 TECHNICAL DATA Item number 10035529 Power supply 220-240 V ~ 50/60 Hz Power 550 W Speed 0,8 - 8,0 km/h22

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 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 0.6meter 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 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.24

• Lubricating oil (not shown)

Remove the protective lm from the control panel. Place the treadmill in a suitable location. Straighten the handlebar by stepping on the handlebar release under the folded handlebar. Pull the handlebar up until it clicks into place and the release lever springs into the locked position. Do not use the device without the handlebar mounted! Insert the power cord into the front of the treadmill next to the red power switch and make sure the plug is oriented correctly. Plug the other end of the power cord into a grounded power outlet. Turn on the power switch. A tone will sound, the treadmill‘s display will illuminate and the display will show line markings.26

Remove the protective lm from the remote control. Attach the safety clip to the handlebars and make sure that it is in contact with the magnet. Attach the clip to clothing when using the Treadmill. If you want the Treadmill to stop immediately, remove the Safety Clip from the handlebars and the Treadmill will stop automatically. To continue after removing the safety clip, place the clip back on the handlebars and press the power button on the remote control. Note: The Treadmill will not run if the safety clip is not on the handlebars and the display will only show line markings.

Stand on the foot rails and turn on the treadmill by pressing the power button on the remote control. Make sure the remote control is pointing at one of the ir sensors. The display will count down and the treadmill will start moving. Adjust the speed of the treadmill by pressing the Speed up/down buttons on the remote control.27

Pull the smaller clip apart and slide it around the handlebars. Insert the phone into the larger clip and secure it in small grooves, inside the clip. Turn the phone in the desired direction. Note on handling error codes If an error code appears on the display, check the following procedure:

• Make sure that you are using the adapter supplied.

• Make sure that there are no moving parts stuck. If they are stuck, carefully loosen the parts or remove all blockages.

• Make sure that there is sufcient lubrication between the belt and the deck. If not, follow the procedure described in the LUBRICATION section.28

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.29

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.30

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.31

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 Capital Sports training routine:

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.32

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

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.33

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.

While seated, stretch forward towards your toes. Try to keep the legs and back straight and reach for the tips of your toes.34

CLEANING AND MAINTENANCE

Note: Switch off the appliance before cleaning and maintenance and unplug the plug from the socket. 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.35

LUBRICATION Lubricating under the running belt will ensure superior performance and extend its life expectancy. After the rst 25 hours of use (or 2-3 months) apply some lubricant, and repeat for every following 50 hours of use (or 5-8 months). Lubricant application Raise one side of the treadmill. Put some lubricant under the middle of the treadmill on top of the running deck. Turn the treadmill on and let it run at low speed for 3-5 minutes to distribute the lubricant evenly. Note: Never apply too much lubricant. If excess lubricant runs out, wipe it off immediately. Checking the Treadmill for Correct Lubrication Raise one side of the treadmill and touch the top of the running deck. If the surface is smooth, no further lubrication is required. When the surface is dry, apply some lubricant.36

ADJUSTMENT OF THE RUNNING BELT

The treadmill may expand after prolonged use and must be readjusted. Tightening the treadmill belt

• When the belt is properly adjusted, the edge of the treadmill can be raised about 5 cm from the running board. If the belt can be raised more than this amount, the belt must be tightened.

• To tighten the belt, turn the two adjustment screws on the back of the machine half a turn clockwise (see pictures). Lift the edge of the belt to check that it is correctly adjusted. If there is still insufcient tension, tighten the adjustment screws further in half-turn increments until the belt is properly seated. Centering the belt If the Treadmill is moving to one side, you may need to center. Use the Allen wrench to center.

• To adjust the treadmill to the right, turn the left adjustment screw half a turn clockwise (left image) and the right adjustment screw half a turn counterclockwise (right image).

• To adjust the running belt to the right, turn the left adjustment screw half a turn anticlockwise and the right adjustment screw half a turn clockwise.

• Adjust until the belt is centered.37

TROUBLESHOOTING Problem Possible cause Suggested solution The treadmill will not turn on. The power plug has not been inserted. Insert the power plug into a wall outlet. The safety key has not been installed correctly. Install the safety key correctly. The fuse in the house is out. Reinsert the fuse or contact an electrician to replace the fuse. The treadmill's circuit breaker has been activated. Wait 5 minutes and try turning the treadmill on again. The treadmill is spinning. The treadmill was not tensioned tight enough. Adjust the treadmill voltage. The treadmill stops when you step on it. Not enough lubricant has been applied to the running deck. Apply lubricant. The treadmill has been over tensioned. Adjust the treadmill tension. The treadmill is not centered. The treadmill belt tension is not even above the rear roller. Center the treadmill. The treadmill stops suddenly. The safety key has been removed. Attach the safety key.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