Evo Comfort - Indoor bike trainer Capital Sports - Free user manual and instructions

USER MANUAL Evo Comfort 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 34 Small Parts 36 Assembly 37 Computer Functions 43 Programs and Displays 45 Training via Kinomap App 51 iConsole

App 53 Overview of Cardio Training 54 Warming Up before a Workout 57 Care and Maintenance 60 Hints on Disposal 61 Declaration of Conformity 61 TECHNICAL DATA Item number

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.35

• 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.

• 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 equipment 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.

• 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 110 kg.36

Remove the screws (73) with a wrench and take off the transport tubes(71). Keep pipes and screws in case you need to repack and transport the device one day. Attach the front anti-roll bar (A) and rear anti-roll bar (B) to the main frame (28) with screws (23) and washers (21).38

Unscrew the knob (52). Insert the seat tube (51) into the main frame (28) and secure it in the correct position with the button (52). Place the horizontal seat tube (55) on the vertical seat tube (51) and secure it in the correct position with the knob (53) and the washer (54). Fix the seat (58) to the horizontal seat tube (55) with nuts (57) and washers(21). Secure the pedals (76L) and (76R) to the crank using a wrench.39

Connect the trunk wire (3) and the sensor wire (17). Place the front plastic cover (27) on the support tube (16). Slide the support tube (16) into the main frame (28) and secure it with the screws (20) and washers (21).40

Fasten the handlebar (4) to the support tube (16) with the screws (11) and spring washers (12).41

Connect the center wire (3) and the computer wire (1a). Attach the computer (1) to the support tube (16) with screws (2), then insert the pulse wire (9) of the handle into the hole on the back of the computer. Fasten the front cover (13) and the rear cover (14) to the support tube (16) with the screws (15) and (31) .42

Connect the power pack (77) to the main frame (28) to complete the assembly.43

COMPUTER FUNCTIONS Display functions TIME Countup: No preset target, time is incremented from 00:00 to 99:59 maximum in 1-minute increments. Countdown: When exercising at the preset time, the time will count down from the preset time to 00:00 in 1-minute increments. The maximum adjustable time is between 00:00 and 99:00. SPEED Shows the current training speed. The maximum speed is 99.9 km/h or mi/h. RPM Displays the revolutions per minute. The display range is 0-999. DISTANCE Displays the distance from 0.00 to 99.99 km (mi). The user can set the training distance between 0.00 and 99.90 with the UP/DOWN button in the 0.1 km/ mi range. CALORIES Shows the calorie consumption during the workout from 0 to a maximum of 9999 calories. These data are a rough guide for comparing different exercise units that cannot be used in medical treatment. PULSE The user can set a target pulse from 0-230. As soon as the target pulse is exceeded, the computer buzzer will sound. WATTS Shows the training performance in the range 0~999. MANUAL Training in manual mode. BEGINNER 4 programs for selection. ADVANCE 4 programs for selection. SPORTY 4 programs for selection. CARDIO Target heart rate training mode. WATT PROGRAM Watt constant training mode.44

Key functions Up Increase resistance / Select setting. Down Reduce resistance / Select setting. Mode / Enter Conrm the setting or selection. Reset Press and hold the button for 2 seconds, the computer will restart and start with the user settings. Return to main menu during the preset training value or in stop mode. Start/ Stop Start or end training. Recovery Test your heart rate. Body fat Press this button in stop mode for body fat measurement.45

PROGRAMS AND DISPLAYS

Switch on the device Plug in the power adapter, the computer will turn on and show all segments on the LCD for 2 seconds (1). Selection of the training type Use the UP/DOWN button to select the training type: Manual (2), Beginner (3), Advanced (4), Sporty (5), Cardio (6) or Watt (7).46

• Press START in the main menu to start the workout in manual mode.

• Use UP/DOWN to select the MANUAL training program and press MODE/ ENTER to enter the program.

• Use UP/DOWN to set TIME (8), DISTANCE (9), CALORIES (10) and TARGET PULSE (11). Press MODE/ENTER to conrm.

• Press START/STOP to start exercising. Use UP/DOWN to adjust the resistance. You can see the resistance in the WATT window (12).

• Press START/STOP to end the workout.

• Press to select the Beginner program 1-4 (13) and press MODE/ENTER to enter the program.

• Use UP/DOWN to adjust the TIME.

• Press START/STOP to start exercising. Use UP/DOWN to adjust the resistance.

• Press START/STOP button to end the workout.

• Press RESET to return to the main menu. Advanced mode

• Press UP/DOWN to select the Advance Mode training program and press MODE/ENTER to enter the mode.

• Use UP/DOWN to select the advanced program 1-4 (14) and press MODE / ENTER to enter the program.

• Use UP/DOWN to adjust the TIME.

• Press START/STOP to start exercising. Use UP/DOWN to adjust the resistance.

• Press START/STOP button to end the workout.

• Select the sports program 1-4 (15) with UP/DOWN) and press MODE/ ENTER to enter the program.

• Use UP/DOWN to adjust the TIME.

• Press START/STOP to start exercising. Use UP/DOWN to adjust the resistance.

• Press START/STOP button to end the workout.

• Press RESET to return to the main menu. Cardio mode

• Use UP/DOWN to select the H.R.C. exercise program and press MODE/ ENTER to enter the program.

• Use UP/DOWN to set the age (16).

• Use UP/DOWN to select 55% (17), 75%, 90% or DAY (TARGET H.R. = Target Heart Rate). The default setting is: 100.

• Use UP/DOWN to adjust the TIME.

• Press START/STOP- to start or stop the training.

• Use UP/DOWN to select the WATT training program and press MODE/ ENTER to enter the program.

• Press START/STOP to start exercising. Use UP/DOWN to set the watt number.

• Press START/STOP button to end the workout.

• Press RESET to return to the main menu. Heart rate status

• After your workout, hold the handles for a while and press the RECOVERY button.

• All function displays are stopped and the TIME window starts counting down from 00:60 to 00:00 (19). The display shows your heart rate status with the F1-F6 keys. F1 is the best, F6 is the worst result (20).

Body fat measurement

• In STOP mode, press the BODY FAT button to start the body fat measurement.

• The console prompts the user to enter the following values (21): GENDER, AGE, Height, Weight and then starts the measurement.

• Both hands must be on the handles during the measurement. The display shows [„ =“ „= =“] for 8 seconds (22) until the computer has nished the measurement.

• The display shows the FAT (23) and BMI (24) symbols for 30 seconds. Error messages:

• The display shows [E-4]: Occurs when FAT% is below 5 or above 50 and the BMI result is below 5 or above 50 (26).51

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

Select the appropriate device (Ergometer = bicycle) Select the brand

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“).53

APP Turn on BT on tablet, search for console device and press connect. Turn on iConsole

app on tablet and start workout with tablet. Note: Once the console is connected to the tablet via BT, it no longer displays any data. Close the app and turn off BT on the tablet. The console will automatically display data again.54

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.55

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.56

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.57

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.58

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.59

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.60

Note: As with all training machines with mechanical, moving components, screws may loosen due to frequent use. We therefore recommend that you check them regularly and, if necessary, retighten them with a suitable key. Clean your training device regularly with a damp cloth to clean the surfaces from sweat and dust.

• When you don’t use the exercise bike for a long time, please take out the console battery to avoid running out of battery.

• Often clean the exercise bike with clean cloth to keep the clean appearance.

• The safety level of the equipment only can be maintained if it is regularly examined for damage and or /wear and tear.(e.g. handle bar, pedals and seat ...etc.).It is vital that any faulty parts are replaced and the it is not used until completed repaired.

• Regularly check that the elements fastened with nuts and bolts are correctly tightened.

• Remember regularly to grease moving parts.

• Special attention to the component, most of them are susceptible to wear like brake system, foot pad etc.

• As sweat is very corrosive, do not allow it to come into contact with the enameled or chromed parts of the equipment, particularly the computer. Immediately wipe the equipment after using. The enameled parts can be cleaned using a damp sponge. All aggressive or corrosive products must be avoided.

• Storing the equipment in a clean and dry environment away from children.61

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 detailled 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/1003517463