Important Safety Advice; Exercise Instructions - BH FITNESS H889 Montage- Und Gebrauchsanleitung

IMPORTANT SAFETY ADVICE.-

PRECAUTIONS. PRECAUTIONS. PRECAUTIONS. PRECAUTIONS.
This bicycle has been designed and constructed to
provide maximum safety. Nevertheless, certain
precautions should be taken when using exercise
equipment. Read the
assembling and using the bicycle. The following
safety precautions should also be observed:
1 Keep children away from this equipment at all
times. DO NOT leave them unsupervised in the
room where this bicycle is kept.
2 It can only be used by one person at a time.
3 If you experience dizziness, nausea, chest pains
or any other symptom while using this appliance
STOP the exercise. SEEK MEDICAL ATTENTION
IMMEDIATELY
4 Use the appliance on a level, solid surface. DO
NOT use the bicycle outdoors or close to water.
5 Keep your hands well away from any of the
moving parts.
6 Wear clothing suitable for doing exercise. Do not
use baggy clothing that might get caught up in the
bicycle. Always wear running shoes or trainers
when using the machine. Make sure all laces/cords
are tied correctly.
7 This appliance must only be used for the
purposes described in this manual. DO NOT use
accessories that are not recommended by the
manufacturer.
8 Do not place sharp objects near the machine.
9 Disabled people should not use the machine
without the assistance of a qualified person or a
doctor.
10 Do warm up stretching exercises before using
the equipment.
11 Do not use the bicycle if it is not working
correctly.
Caution: Consult your doctor before beginning
to use the bicycle. This advice is especially
important for those over 35 or suffering from
health problems. Read all of the instructions
before using any exercise equipment.
Keep these instructions safe for future use.

EXERCISE INSTRUCTIONS.-

Use of the BICYCLE TRAINER offers various
benefits; it will improve fitness, muscle tone and
when used in conjunction with a calorie controlled
diet it will help you to lose weight.
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
approximately 30 seconds, do not overexert the
English
whole manual before
stretch should last
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.
9