Crivit Z31434 - Manual (Page 9)

9 GB/IE
Assembly / Bringing into use
or
j Attach the right and left pedals with massage
nodes
12 , 13 (identified by R = right and
L = left) to the corresponding crank arms 14 , 15 .
Use the supplied open-ended spanner 10 for this.
figure D:
j Using the screwdriver lift the training computer 6
carefully out of the holder (Fig. J). The training
computer
6 is connected by a cable to the
housing 1 and can be pulled a maximum of
10 cm out of the holder.
j Insert the supplied battery (1.5 V , AAA) into
the battery compartment on the underside of
the training computer
6 (Fig. D).
note: Make sure you fit the battery the right
way round (polarity). The correct polarity is
shown inside the battery compartment.
j Check that the plug-in connector 16 is correctly
inserted. Insert it again if necessary.
j Place the training computer 6 back into the
holder and lightly press it into position.
CAUTIon! Ensure that the cable does not
become kinked or trapped.
The arm and leg trainer is ready for use.
Q Bringing into use
The arm and leg trainer can be used for exercising
your arm and leg muscles. Read all the health and
safety advice carefully.
Q Warming up
In order to avoid the risk of injuries, you should always
warm up and relax your muscles before doing any
exercise.
j Drink enough fluids before training to make up
for fluid loss.
j Set aside about 5 to 10 minutes to warm up
your muscles before you start exercising.
j For example, walk or run on the spot and
swing your arms in circular motions.
Q Setting the resistance
j Turn the rotary knob 5 in the + direction to
increase the resistance.
j Turn the rotary knob 5 in the – direction to
decrease the resistance.
Q Training
j Do not place yourself under too much pressure
to achieve. Start training at a level that you find
is not overstrenuous. Increase the effort slowly.
j As a fitness novice you should begin training
as follows:
Warm-up phase: 5–10 minutes at low
resistance
Training: 15–40 minutes at
increased resistance
Cool-down phase: 5–10 minutes at low
resistance
j Keep your breathing as slow and even as
possible.
m ATTenTIon! Pay attention to the signals your
body sends you while you are training. Take a
break or end your training session immediately
if you experience aches or pains.
j Use the pedals with massage nodes 12 , 13 if
you would also like to promote blood circula-
tion (see “Assembly”, Figure B or C).
exercising your leg muscles (figs. f + h):
j Place the device on the floor. Ensure that the
supporting surface is level, flat and non-slip.
j Place a chair in front of the device.
j Sit on the chair.
j Insert your feet into the straps on the pedals 2 ,
7 or place your feet on the pedals with the
massage nodes 12 , 13 .
j Change the distance between the device and
the chair if you find that the distance is too small
or too large.
j Your foot movements should be smooth and
regular.
exercising your arm m uscles (figs. G + I):
j Place the device on a table. Ensure that the