BH G818BM Instrucciones De Montaje Y Utilización página 15

Once you are standing and stable on the cross trainer
you can grip the left and right swing arms.
Getting off
Slow your movements down until both the pedals and the
swing arms come to a stop. One pedal must be in the
lowest possible position.
Grip the handles securely with both hands.
First place the foot on the upper pedal onto the ground.
Then take your other foot from the lower pedal and step
off the cross trainer. Do not step on the plastic cover.
1. Warm-up phase.
This phase speeds up the body's blood circulation and
gets the muscles ready for exercise. It also reduces the
risk of cramp and sprains. It is advisable to do some
stretching exercises, as shown below. Each stretch
should last approximately 30 seconds, do not overexert
the muscles. If you feel pain, STOP.
2. Exercise phase.
This phase requires the greatest physical exertion.
After regular exercise the leg muscles will become
more fl exible. It is important to keep the rhythm
constant. The rhythm of the exercise should be fast
enough to bring the heart rate into the target area, as
shown on the following graph:
This phase should last at least 12 minutes, although it
is advisable for most people to start off with sessions of
10-15 minutes.
3. Cool-down phase.
This phase allows the cardiovascular and muscle
system to relax. It consists of repeating the warm-up
exercises, i.e. reducing the rhythm and continuing for
approximately 5 minutes. Repeat the stretching
exercises but remember not to overexert the muscles.
Eventually your training sessions will have to become
longer and more intensive. It is advisable to exercise at
least three days per week, on alternate days.
Muscle toning.-
You should select a high exertion level in order to tone
muscles during exercise. This entails greater stress on
the leg muscles, so it may be wise to reduce exercise
times. If you also wish to improve your overall fitness
then you should change your training program. Do the
warm-up and cool-down exercises as normal but when
you are reaching the end of the exercise phase,
increase the exertion level in order to make your legs
work harder. You should reduce speed in order to keep
your heart rate within the target area.
Weight loss.
In this case the important factor is the effort made. The
more intense and the longer the session, the greater
the number of calories burned. Even though you are
dong the same work as you do to improve fitness, the
objective has changed.
GENERAL INSTRUCTIONS.-
Carefully read through the instructions contained in this
manual. It provides you with important informa- tion
about assembly, safety and use of the machine.
1
This unit has been designed for professional use.The
user weight does not have to exceed 150kg.
2
Keep your hands well away from any of the moving
parts.
3
Parents and/or those responsible for children should
always take their curious nature into account and how
this can often lead to hazardous situations and be-
haviour resulting in accidents. This unit does not have
to be used in any case like toy.
4
The owner is responsible for ensuring that anyone
who uses the machine is duly informed about the
necessary precautions.
5
Your unit can only be used by one person at a time.
6
Use suitable clothing and footwear. tie up your
shoelace correctly
1.-
ASSEMBLY INSTRUCTIONS.-
Take out all of the assembly pieces and remove the
packing. Check that all of the assembly pieces are
present, Fig.1.
ATTENTION: The assistance of a second person is
recommended when assembling this machine.
Fig.1 Parts list:
(1) Main body.
(79) Computer post
(82) Handle left connection tube
(83) Handle right connection tube.
(85) Right fixed handle bar.
(90) Left fixed handle bar.
(92) Left swing arm front cover.
(93) Left swing arm rear cover.
(94) Right swing arm front cover.
(95) Right swing arm rear cover.
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G818BM