Durate - Indoor bike trainer Capital Sports - Free user manual and instructions

USER MANUAL Durate Capital Sports

Dear Customer, 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 mannual and other information about the product: CONTENT Safety Instructions 30 Product Overview 32 Assembly 34 Overview of Cardio Training 38 Warming Up before a Workout 41 Console and Key Functions 44 Training via Console 47 Disposal Considerations 51 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.31

• 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 120 kg.32

No. Desciption No. Desciption 1 Main frame 35 Bearing 2 Rear stabilizer 36 C -circlip spacer 3 Front stabilizer 37 spring 4 Seat support post 38 Guide pulley xing plate 5 seat 39 Hex nut M10×1.5 6 Decorative part 40 Screw M10×1.5×35L 7 Front post 41 Guide pulley 8 Handle bar (left) 42 Spacer bushing 9 console 43 Flat washer 10 Adjusting knob 44 Screw M10×1.5×25L 11L Pedal (left) 45 Screw ST4.2×19 Ø8 11R Pedal (right) 46 Screw ST4.2×16 Ø8 12 Stabilizer tube plug 1 47 Pulse sensor wire 13 Stabilizer tube plug 2 48 Foam 14 Hex nut 49 Pulse sensor 15 Adjusting foot pad 50 Screw ST4.2×20 Ø8 16 Nylon nut 51 Handle bar tube end plug 17 Flat washer 52 Screw M8×40 thread 20 18 Screw M8×15 53 Hex nut M10 19 Screw M5×15 54 Belt 20 Waved washer 55 Screw M5×40 21 Console wire(bottom) 56 circular gasket 22 Power connection wire 57 Seat sliding 23 Motor connection wire (resistance) 58 Curved washer 24 Sensor wire 59 knob 25 Tube bushing 60 Oval tube plug 26 Magnetic ywheel 61 Transportation wheel 27L Plastic cover (left) 62 Handle bar (Right) 27R Plastic cover (right) 63 bottle holder 28L Crank (left) 64 screw 28R Crank (right) 65 casing 29 Pulley axle 66 Console wire (middle) 30 pulley 67 Tool 31 Hex nut M8×16 68 bushing 32 Flange M10×1.25 69 screw 33 Crank decorative cover 70 motor 34 Crank decorative cover 71 Adapter34

Fix the front stabilizer (3) and Rear stabilizer (2) on the main frame (1) with eight sets of flat washers (17), screws (18) tightly. Note: the front stabilizer is with transport wheel.

Loosen the adjusting knob (10) and pull it out rst before sliding the seat support post (4) into the seat support post housing on the main frame, and align holes for your desired height ,then release the adjusting knob and tighten it properly. Then x the seat (5).35

Put the front post into the decorative part (6) rst, then connect the console bottom wire (21) with middle console wire (66). Please do it carefully, following the assembly photo. Fix the front post on the main frame with two sets of screws (18) and waved washer (20) and two sets of screws (18) and flat washers(17) properly. Then x the decorative part(6) into the plastic cover.

Put the two wires on the handle bar into the hole on the front post (7) and pull it out. Fix the left handle bar (48) with two sets of screws (18) and washers (65) properly and tighten it by spanner. Then do the right handle bar (62) in the same way.36

Screw out the screws (19) from the console (9) and connect the console wires properly, then align the console (9) with the plate welded on the front post, then x the console (9) with the screws (19) tightly.

Attached bottle holder (63) to the front post with the screws (64).37

Fix the pedal (11L) which is marked (L) on the crank (28L) marked (L) tightly by anticlockwise, then x the pedal (11R) which is marked (R) on the crank (28R) marked (R) tightly by clockwise. Now the equipment is completed assembled, if you nd it not leveled on the floor, you can adjust it by the adjusting foot pad (15).

Connect the power wire with the bike and plug the adapter (71) into the power socket.38

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.39

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.40

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.41

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 CapitalSports 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.42

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.43

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.44

Key Functions Button Function START/STOP • Start & Stop workouts.

• Start body fat measurement and quit the body fat program.

• Holding key for 3 seconds will reset all function value to be zero. DOWN (-) Decrease value of selected workout parameter: TIME, DISTANCE, etc. During the workout, it will decrease the resistance load. UP (+) Increases value of selected workout parameter. During the workout, it will increase the resistance load. ENTER To input desired value or work out mode. TEST (PULSE, RECOVERY) Press to enter into Recovery function when computer has the heart rate value. Recovery is Fitness Level 1-6 after 1 minute. F1 is the best, and F6 is the worst. MODE Push down to select functions.46

• When time is 1:00 ~ 99:00, it will count down to 0. Distance 0,00 ~ 999,0 0,00 ± 1 • When display is 0.00, Distance will count up.

• When Distance is 1.00 ~ 999.0, it will count down to 0. Calories 0,00 ~

0,00 ± 50 • When display is 0.0, Calories will count up.

• When Calories is 50.0 ~ 9950, it will count down to 0. Watt 20 ~ 300 100 ± 10 User can set watt value only in Watt control program. Age 10 ~ 99 30 ± 1 Target HR will be based on Age. When Heart Rate exceeds Target H.R, the number of Heart Rate will flash in programs.47

To use the training programs: Manual (P1) Selecting “Manual” using UP OR DOWN KEY then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY. Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Note: One of workout parameters counts down to be zero, it will have BI sounds and stop the workout automatically. Press START KEY to continue the workout to reach the unnished workout parameter. Pre-programs (P2 – P9) There are 8 program proles ready for use. All program proles have 24 level of resistance. Selecting one of pre-programs using UP OR DOWN KEY then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY .Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Note: One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START KEY to continue the workout to reach the unnished workout parameter.48

Watt control program (P10) Selecting “Watt control program” using UP OR DOWN KEY then pressing ENTER KEY . 1St parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY .Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Note: One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START KEY to continue the workout to reach the unnished workout parameter. Computer will adjust the resistance load automatically depends on the speed to maintain the constant watt value. User can use up down key to adjust the watt value during workout. Body Fat Program (P11) 1 Selecting “BODY FAT Program ” using UP OR DOWN KEY then pressing ENTER. 2 “Male” will flash so Gender can be adjusted using UP OR DWON KEY, press ENTER to save gender & move to next data. 3 “175” of Height will flash so Height can be adjusted to use UP OR DOWN KEY , press ENTER KEY save value & move to next data. 4 “75 “of Weight will flash so Weight can be adjusted to use UP OR DOWN KEY , press ENTER KEY to save vale & move to next data. 5 “30” of Age will flash so Age can be adjusted using UP OR DOWN KEY , press ENTER to save value. 6 Press START/STOP to start measurement, please also grasp hand pulse grips.49

6 After 15 seconds the display will show out Body Fat %, BMR, BMI & BODY TYPE. There are 9 body types divided according to the FAT% calculated: Type Body Fat in % 1 5 – 9 2 10 – 14 3 15 – 19 4 20 – 24 5 25 - 29 6 30 - 34 7 35 - 39 8 40 - 44 9 45 - 50 7 Press START/STOP KEY to return the main Display. Target Heart Rate Program (P12) Selecting “TARGET H.R.” using UP OR DOWN KEY then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY. Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Note: If Pulse is above or below (± 5) the set TARGET H.R, computer will adjust the resistance load automatically. It will check Every 15 seconds approx. l resistance load will increase or decrease. One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/STOP to continue the workout to reach unnished workout parameter.50

Heart Rate Control Program (P13-P15) There are 3 selection for target pulse:

• P13: 60% TARGET H.R = 60% of (220-AGE)

• P14: 75% TARGET H.R = 75% of (220-AGE)

• P15: 85% TARGET H.R = 85% of (220-AGE) Selecting “One of Heart Rate Control Program .” using UP OR DOWN KEY then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY .Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Note: If Pulse is above or below (± 5) the set TARGET H.R, computer will adjust the resistance load automatically. It will check Every 15 seconds approx. l resistance load will increase or decrease. One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/STOP to continue the workout to reach unnished workout parameter. User Program (P16-P19) There are four user programs can be selected form U1 to U4. User program allows user to set their own program that can be used immediately. Selecting user using UP OR DOWN KEY then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using UP OR DOWN KEY. Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters. After nished set up desired parameter, the level 1 will flash, use UP OR DOWN KEY to adjust then pressing ENTER until nished. ( There are 10 times total). Press START/STOP to start workout. Note: One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/STOP KEY to continue the workout to reach unnished workout parameter.51

DISPOSAL CONSIDERATIONS 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. This product contains batteries. If there is a legal regulation for the disposal of batteries in your country, the batteries must not be disposed of with household waste. Find out about local regulations for disposing of batteries. By disposing of them in accordance with the rules, you are protecting the environment and the health of your fellow human beings from negative consequences.53