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Adjusting pedal straps
Fix the side of the rubber strap with three holes to the internal part of
the pedal. Fix the other end to one of the adjustment opening so that
the feet is fixed during training and easy to take out. Repeat for the
other pedal.
Levelling
Level the device by rotating the levelling pads on the rear base. The
pads are polygons, and each side has a different height. Find the right
one to stabilise the device.
COMPUTER MANUAL
COMPUTER (MODEL) RMFS03
Remove the safety film from the display before use.
AUTO ON/OFF
The computer is switched on when the flywheel moves or any button
is pressed. The computer is switched off after four minutes of
inactivity.
BUTTONS
•
MODE / RESET – selects the parameter.
To reset, press it and hold for seconds.
FUNCTIONS (SPECIFICATION)
SCAN
Displays all measured training
parameters in a cycle.
TIME
Total exercise duration, from the
start to the end.
DISTANCE
Total distance from the start to
the end of the exercise.
COUNT
The total number of strokes from
the start to the end of the
exercise.
TOTAL CNT
The total number of strokes from
the last battery installation.
STRIDES/MIN
The number of strokes per
(RPM)
minute.
CALORIES
Total calories burnt from the
start to the end of the exercise.
(The measurement is an
approximation for comparing
training sessions. Do not use for
medical purposes).
TRAINING AND PHASES
The use of the device is very beneficial. It will improve your physical
condition, strengthen your muscles, and when combined with the
right diet, it will help burn excess fat tissue.
13
1. WARM-UP
This phase improves blood circulation in the whole body and prepares
the muscles for intensive work. It reduces the risk of cramps and
injuries. It is advisable to do some stretching exercises as shown
below. If you feel pain, stop exercising or reduce the extent of the
move.
STRETCHING INNER THIGH MUSCLES
Sit on a flat surface with your legs bent and knees pointing outwards.
Put feet soles together and get them as close to you as possible.
Slightly push the knees downwards and hold for 15 seconds.
THIGH STRETCHING
Sit on a flat surface. Straighten the right leg and press the sole of the
left foot against the tight. Stretch your right arm towards the toes of
the right leg as far as possible. Hold for 15 seconds. Repeat for the left
leg.
HEAD SIDE-TO-SIDE
Keep your head straight looking forwards. Keep your shoulders still,
and rotate the head right. Return your head so that you are looking
straight. Next, rotate it left and back to the starting point.
SHOULDERS UP-AND-DOWN
Lift the left hand as high as possible and hold for a few seconds.
Repeat for the right hand.
ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a
little. Keep your right leg straight and back, with the heel on the
ground. Keep both heels flat on the ground and push your hips
towards the wall. Hold for 30 seconds. Repeat with the right leg
extended. Remember not to arch your back during the exercise.
BENDS
Stand up with your legs together. Bend forwards trying to get your
chest as close to the knees as possible. Hold for 15 seconds.
Remember not to bend the knees.
2. EXERCISE PHASE
This is the exercise proper. Maintain your own pace to reach the heart
rate appropriate for your age as shown in the chart below.
every 6 seconds
00:00-99:59 min
0,00-999,9 km
0-9999
3. RELAXATION PHASE
0-9999
This phase helps steady the circulation and relax the muscles. It is
identical to the warm-up phase. Remember not to strain your
0-999
muscles.
TROUBLESHOOTING
0,0-999,9 kcal
CAUTION! Opening the housing of the device without a prior contact
with a manufacturer's service voids the warranty. If you suspect a
failure that requires the housing to be opened, contact
manufacturer's service.
ERROR
DESCRIPTION
The device rocks
to sides
POSSIBLE CAUSES
SOLUTION
The device was
Place the device on an
placed on an
even surface.
uneven surface.
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