REMO EXERCISE BIKE. Instruction Manual

Transcription

1 REMO EXERCISE BIKE Instruction Manual Product Code:

2 Contents Important saftey information 3 Warranty information 3 Safety Information 4 Before you start 5 List of spare parts 6 Parts list 7 Assembly 8-9 Fitness guide Computer Instructions

3 Important Safety Information Thank you for purchasing this exercise bike. Please read the instructions and warnings carefully before use, to ensure safe and satisfactory operation of this product. Important safety information It is most important that this instruction book should be retained with the machine for future reference. These warnings have been provided in the interest of safety. You MUST read them carefully before using the machine. If you are unsure of the meanings of these warnings contact the KETTLER team on On choosing your exercise bike, you ve taken an important step in developing and sustaining an exercise programme! Your exercise bike is a tremendously effective tool for achieving your personal fitness goals. Whether your goal is to win races or simply enjoy a fuller, healthier lifestyle, this product can help you attain it adding health club-quality performance to your at-home workouts, with the ergonomics and innovative features you need to get stronger and healthier, faster. Warranty information At KETTLER, we believe that you should have confidence that the product that you have purchased from us meets and exceeds your expectations. That s why this KETTLER fitness machine is covered by a three year warranty on all parts and labour. Our customer service department is ready to assist should you have any problems with your machine. Simply call us on We will arrange for a representative to call you back at your convenience to discuss the problem and in the first instance, resolve it over the phone, or send out the relevant replacement part. THE FOLLOWING INFORMATION IS REQUIRED WHEN REPORTING A FAULT/PROBLEM Your name and address. The type of machine. Article number see rear footplate of machine. Date and location of purchase. The problem with your machine. Your daytime contact telephone number (including mobile and address if applicable). Safety warning Before starting a new exercise programme we recommend you consult your doctor or other professional medical adviser, particularly if you suffer from: A heart condition High blood pressure Diabetes Asthma Joint, muscular, or back problems Any similar conditions Or you are: Pregnant On any prescribed medication Currently under the care of your doctor Convalescing This advice should not be treated as a substitute for the medical advice of your own doctor and if you are in any doubt as to your fitness or are concerned about your health you should seek the advice of your doctor or any other health care professional. 3

4 Safety Information Safety information If part of the machine is/has been broken, please do not use the machine and report this to our customer services department on Note: Warranty is non-transferable and is invalid if the machine is used outside the UK, Northern Ireland or Eire. Warranty is invalid if KETTLER fitness products are used in a non-domestic environment or if any other conditions explained within the instruction booklet are broken. Improper use of the machine will invalidate the warranty. Accidental damage of the machine is not covered by the warranty and repairs will be charged at market rate. In the case that the machine is uneconomical to repair, an alternative product or refund will be offered. 4

5 Before you start Before you start Be sure to consult a physician before you start any exercise programme. He will give you proper advice with respect to the individual intensity of workouts to suit you. If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your doctor before continuing. Do not workout immediately after meals. Do not wear clothes that might catch on any part of the exercise bike. Always wear athletic shoes while using this equipment 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. At no time should more than one person be on the exercise bike while in operation. The exercise bike should not be used by persons weighing more than 120kg / 18.9 stone. Failure to comply will void the warranty The exercise bike is intended for in-home use only Do not use this bike in any commercial, rental, educational or institutional setting. Failure to comply will void the warranty 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. Failure to comply may void the warranty To ensure the best operation of your product, regularly inspect it for damage and worn parts. Before the first use and on a regular basis, ensure that all screws, bolts and other joints are properly tightened and secure. Before you start your workout, remove all sharp-edged objects from around the exercise bike. Only use this product for your workout if it works flawlessly. Any broken, worn or defective part must immediately be replaced and the product must no longer be used until it has been properly repaired. When setting up the exercise bike, please make sure that the bike is stable and that any possible unevenness of the floor is evened out. Assemble the exercise bike as per the assembly guide and be sure to only use the structural parts provided with the bike and designed for it. Prior to assembly, make sure that the contents of the delivery is complete by referring to the parts list within these instructions. When adjusting the adjustable parts of this exercise bike, make sure that they are adjusted properly, and note the marked maximum adjusting position, for example of the saddle support. Use the bike only as described in this manual. Children over 12 should receive adult supervision and guidance. Children under 12 are not permitted to use this machine. Incorrect repairs and structural modifications (e.g. removal or replacement of original parts) may endanger the safety of the user. The rotating disk flywheel will get hot during the operation. This exercise machine may only be used for exercises indicated in the training instructions. Before beginning your first training session, familiarize yourself thoroughly with all the functions and settings of the unit. 5

6 Parts List List of spare parts When ordering spare parts, always state the full article number, spare part number, the quantity required and the serial number of the product (see handling). Goods may only be returned after prior arrangement and in (internal) packaging, which is safer for transportation, in the original box if possible. 6 It is important to provide a detailed defect description/ damage report! Important: spare part prices do not include fastening material; if fastening material (bolts, nuts, washers etc.) is required, this should be clearly stated in the order by adding the words with fastening material.

7 Part List Part Qty. Part name Article number Barcode 1 1 Computer SPS Foam SPS Handle pulse Ø25 SPS Handlebar SPS End cap Ø25 SPS Knob SPS Plastic cover SPS Screws ST4.2 x 19 SPS Wire SPS Bearing SPS Axle SPS Hexagon thin nut M10 x 1 x H2 SPS Middle line SPS Support tube SPS Washer D8 x Ø16 x 1.5 SPS Bolt M8 x 16 SPS Tension line SPS Sensor induction line SPS Carriage bolt M8 x 50 SPS End cap(r) SPS Front stabiliser SPS End cap(l) SPS Rear stabiliser SPS End cap SPS Cross head screws ST4.2 x 19 SPS Seat SPS Seat bracket SPS End cap F38 x 38 SPS Nylon nut M8 SPS U bracket SPS Seat post SPS Washer D10 x Ø20 x 2 SPS Knob M10 SPS Plastic insert SPS Knob M16 x 35 SPS L/R 2 Pedal(L/R) SPS End cap SPS Nut M10 x 1.25 SPS Part Qty. Part name Article number Barcode 40 L/R 2 Crank Ø170 SPS Little cover SPS Small plastic SPS L/R 2 Chain cover SPS Front plastic cover SPS Seat post plastic cover SPS snap ring D17 SPS Bearing 6203 SPS Main frame SPS Belt SPS Bolt M6 x 15 SPS Spacer bushø17.2 x Ø22 x 4 SPS Belt pulley SPS Middle axle SPS Nylon nut M6 SPS Plastic pinch roller SPS Screw SPS U bracket SPS Tension spring SPS Nut M10 x 1.0 SPS Bolt group SPS Nut M10 x 1.0 SPS Flywheel SPS Tension line SPS Power line SPS Hex nut M12 SPS Power adapter SPS Hexagon bolt M6 x 20 SPS Spring washer D6 SPS Washer D6 x Φ12 x 1 SPS Jump ring D12 SPS Magnetic board axle SPS Magnetic board SPS Tension spring SPS Magnet SPS Plastic lattices SPS Nylon nut 1/2 L SPS Nylon nut 1/2 R SPS

8 Assembly Hardware tools for installation. Follow these easy steps: Open the carton so the sides fall down. You can use the base of the cardboard to assemble the exercise bike on to avoid damaging your floor surface. Please tighten all bolts loosely until final stage a) Attach the front stabiliser (22) and the rear stabiliser (24) to the main frame (48) with carriage bolt (20) and washer (16). The rear has no wheels, the front has wheels attached. b) Attach the pedal (37L/R) to the crank arms with nylon nut (L/R) as shown in FIG.1. Please note: 18mm nut (77) and spring washer are pre-fitted to the thread of each pedal. These are for securing the pedal from the inside once pedal is threaded onto the crank arm. To release the nut (77) from the pedal you may need to use a spanner for extra grip. CAUTION: be sure the right pedal (37R) marked (R) is attached to the right crank arm and tightened in the clockwise direction. The left pedal (37L) marked (L) is attached to the left crank arm and tightened in the anticlockwise direction Please note: Part number 30 (x3) and part number 16 (x3) are pre-fitted to the seat (27). a) Attach the seat (27) to the seat bracket (28) with washer (16) and nylon nut (30), then tighten seat (27). b) Slide the seat and bracket into the vertical seat post (32) and at the desired position, align holes and fix in place with the locking knob (34) and washer (33). c) Insert the seat post (32) into the main frame (48) and line up the holes. Secure the seat in position with the adjustment knob (36). The correct height for the seat can be adjusted after the bike is fully assembled.

9 a) Take off the elastic band which is pre-fitted to stop the wire from falling down the upright. b) Put the front plastic cover (44) over the base of the support tube (15). c) Connect the sensor (14 & 19) together. Please ensure that all the pins are straight when connecting 14 and 19. Failure to do so will result in computer malfunction. d) Install the support tube (15) on the main frame (48) with bolt (17) and washer (16). 4. a) Connect the sensor as shown in FIG.4, ensuring that all pins are straight. Failure to do so will result in computer malfunction. b) Now install the computer (1) into the support tube (15) with the bolt (13). c) There is a rubber bung situated at the right-hand side of the upright. Take this off and attach it to the handlebar cables. Attach the handlebar (4) to the support tube (15) with the T bolt (6) and handlebar plastic cover (7). Be careful not to snag the cables connected to the handlebars as this will affect the heart rate measurement. d) Feed both handlebar cables through the hole on the right face of the upright, and pull them through the top of the main stem. Now insert the bung cover back into hole. e) Connect hand pulse sensors firmly (1a) ensuring a good connection. Now connect main computer (1b) cable firmly ensuring a good connection. Push all excess cable back down the stem until the console sits on the bracket. f) When connecting the console to the bracket, please note that all the fixings are already pre-fitted to the back of the console. g) When you want to use the exercise bike, insert the power adapter (66) to the power socket at the back of the machine. CAUTION: Make sure you have tightened all the bolts and nuts well before beginning your workout. NOTE: The end cap on the front stabiliser tube is movable, which makes it easy for you to move your training bike, and the end cap on the rear stabiliser can adjust to ensure stability on uneven surfaces. 9

10 Fitness Guide How often? (frequency of workouts) Doctors recommend that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness programme if they set aside a specific time of day to exercise. It doesn t matter whether it s in the morning before breakfast, during lunch hour or while watching the evening news. What s more important is that it s a time that allows you to keep a schedule, and a time when you won t be interrupted. To be successful with your fitness programme, you have to make it a priority in your life. So decide on a time, pull out your diary and pencil in your exercise times for the next month! How hard? (intensity of workouts) How hard you workout is also determined by your goals. If you use your exercise equipment to prepare for a 5K run, you will probably workout at a higher intensity than if your goal is to improve your general fitness. Regardless of your long term goals, always begin an exercise programme at low intensity. Aerobic exercise does not have to be painful to be beneficial! The easiest way to measure intensity is by monitoring your heart rate using the grip pulse handlebars or chest strap (optional). How long? (duration of workouts) For aerobic exercise benefits, it s recommended that you exercise from between 25 and 60 minutes per session. But start slowly and gradually increase your exercise times. If you ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 50 minutes or more is recommended for best weight loss results. 10

11 Perceived exertion level A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too out of breath to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it s time to slow down. Always be aware of these warning signs of overexertion. Stretching Before using your product, it is best to take a few minutes doing some gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches. Standing calf muscle stretch Stand near a wall with the toes of your left foot about 18 from the wall, and the right foot about 12 behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side. Standing quadriceps stretch Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand. Sitting hamstring and lower back muscle stretch Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time. Warming up and cooling down Warm up The first 2 to 5 minutes of a workout should be devoted to warming up. The warm up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm up on your product at a slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone. Cool down Never stop exercising suddenly! A cool down period of 3-5 minutes allows your heart to readjust to the decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower. After the cool down, repeat the stretching exercises listed to loosen and relax your muscles to avoid the build up of lactic acid and post exercise muscle pain. Achieving your fitness goals An important step in developing a long term fitness programme is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for a race? Knowing what your goals are will help you develop a more successful exercise programme. Below are some common exercise goals and the type of activity that will help you to achieve these goals: Weight loss - lower intensity, longer duration workouts. Improve body shape and tone - interval workouts, alternate between high and low intensities. Increased energy level - more frequent daily workouts. Improved sports performance - high intensity workouts. Improved cardiovascular endurance - moderate intensity, longer duration workouts. If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can be used to record your progress 11

12 Exercise Monitor Appearance: Button Functions: FUNCTION Joggle wheel - UP Joggle wheel - DOWN MODE/ENTER DESCRIPTION To make upward adjustment to each function data or increase training resistance. To make downward adjustment to each function data or decrease training resistance. To confirm all settings. START/STOP RESET RECOVERY BODY FAT To start or stop workout. To reset current setting and have the monitor switch to initial training mode for selection. To test heart rate recovery status. To test body fat %. Press the BODY FAT button in standby mode and modify user data. Functions: FUNCTION Time Speed RPM Distance DESCRIPTION Count up - no preset target, time will count up from 00:00 to maximum 99:59 with each increment of 1 minute. Count down - if training with preset time, time will count down from preset to 00:00. Each preset increment or decrement is 1 minute between 01:00 to 99:00. Displays current training speed. Maximum speed is 99.9 KM/H or ML/H. Displays the rotation per minute. Display range 0~15~999 Accumulates total distance from 00:00 up to KM or ML. The user may preset target distance data by pressing UP/DOWN button. Each increment is 0.1KM or ML. Power on: 1. Please connect power adaptor to DC jack. Or press the RESET key for 2 seconds to reboot the console. LCD will have 2 seconds of all segments displaying on the screen with a long beep and the wheel diameter of 78 will be shown in the mid-upper alphanumeric column. 2. Preset clock and calendar by using joggle wheel (UP and DOWN) and press the MODE/ ENTER key to confirm. 3. Console will show SELECT USER, user may press the MODE/ ENTER key to enter into user selection mode. Use joggle wheel to select U1 to U4 and press the MODE/ ENTER key for confirmation. And then preset user information for SEX, AGE, HEIGHT and WEIGHT. CALORIES RECOVERY Pulse Accumulates calories consumption during training from 0 to maximum 9999 calories. (This data is a rough guide for comparison of different exercise sessions which can not be used in medical treatment.) To test heart rate recovery status. User may set up target pulse from 0-30 to 230; and computer buzzer will beep when actual heart rate is over the target value during workout. 4. In standby mode, console will display SELECT WORKOUT ; user may press the MODE/ ENTER key to enter into selection mode. And use joggle wheel to select MANUAL PROGRAM USER PROGRAM H.R.C. 12

13 Operation Procedure Workout in MANUAL mode: In standby mode, select MANUAL and press the MODE/ ENTER key to enter. Quick start: User may press the START/ STOP key to start training in MANUAL, all exercise values will start counting up from zero. After enter into MANUAL mode, user may set up TIME DISTANCE CALORIES PULSE RESISTANCE LEVEL in order with flashing readout texts, and press the START/ STOP key to start exercising. All values will start counting down to zero. (Press the RESET key to clear all settings.) In MANUAL mode, biking animation will move forward once every 3 km. PC speed will maintain the same as user s speed Workout in PROGRAM mode: In standby mode, select a PROGRAM and press the MODE/ ENTER key to enter. User may turn joggle wheel up or down to select a preferred program from 1 to 12, and press the MODE/ ENTER key for confirmation. Program profile will be in flashing texts; user may use joggle wheel to adjust profile s resistance level. TIME is fixed in 20:00 minutes, which is not adjustable. Press the START/ STOP button to start workout and race with PC. After start, TIME will start counting down; the runway animation will follow user s RPM input. User need to follow PC speed by checking below symbols to finish the entire 20 minutes of training: : USER speed > PC RPM user needs to slow down : USER speed = PC RPM : USER speed < PC RPM user needs to speed up When TIME counts down to zero, console will beep for 8 seconds and LCD will display the racing result: PC WIN or USER WIN. 13

14 Operation Procedure Workout in User pogram mode: In standby mode, select USER PRO and press the MODE/ ENTER button to enter. User may create his/her own preferred profile by turning UP and DOWN to set up resistance level of each row, and press the MODE/ ENTER key to confirm. Press the MODE/ ENTER button when settings are completed. Time is fixed in 20:00 minutes, which is not adjustable. User may press the START/STOP button to start exercising. After start, TIME will start counting down; the runway animation will follow user s RPM input. User needs to follow PC s speed by checking below symbols to finish the entire 20 minutes of training: Workout in H.R.C. mode: In standby mode, select H.R.C. and press the MODE key to enter. Default AGE value will be 25 showing with flashing text and user may set his/ her age by using joggle wheel and press the MODE key after determined. The monitor will calculate preset heart rate value automatically according to user s age setting. Screen will show heart rate percentage 55%, 75%, 90% and TARGET. User may select heart rate percentage by UP/ DOWN/ ENTER button for training. If there is no HR input detected for 5 seconds, LCD will display NEED H.R. until a HR signal is inputted. : USER speed > PC RPM user needs to slow down : USER speed = PC RPM : USER speed < PC RPM user needs to speed up When TIME counts down to zero, console will beep for 8 seconds and LCD will display the racing result: PC WIN or USER WIN. 14

15 Body Fat: User may test and have the BODY FAT advice when the console is in STOP mode. Please follow the steps as below: 1. Press the BODY FAT button and user should hold on the handgrip with both hands tightly to start body fat testing. 2. The symbol will be displayed during the testing in 8 seconds. After 8 seconds, user will see the BODY FAT advice in percentage and the BMI advice in a different symbol. 3. If any following situation is accrued, there ll be other possible indications showing on LCD. Recovery: After exercising for a period of time, keep holding on handgrips with both hands and press the RECOVERY button. All functions displaying on LCD will stop, except TIME will start counting down from 00:60 to 00:00. LCD will display user s heart rate recovery status with F1, F2.to F6. F1 is the best and F6 is the worst. User is suggested to keep exercising continuously to improve the heart rate recovery status from F6 to F1. Press the RECOVERY button again to return to the main menu. E-1 - When user sees this indication, it means user did not put your thumb properly on the conductor. Please try again. E-4 - When user sees this indication, it means the BODY FAT advice is exceeded the available area which is fixed in the program. SYMBOL LOW LOW/Med Medium Med/High Male <13% 13 %-25.8 % 26 %-30 % >30 % Female <23 % 23 %-35.8 % 36 %-40 % >40 % NOTE: 1. This console requires 9V, 1A or 9V, 0.5A adaptor. 2. When user stops pedaling for 4 minutes, console will enter into power saving mode, all settings and exercise data will be stored until user starts the workout again. 3. When console acts abnormal, please plug out the adaptor and re-plug in again. 4. If the cables connecting to the computer are damaged, user will see a warning sign of E2 displaying on LCD. User may check if the cables are well connected first or consult with the KETTLER customer service team on

16 Attention Whilst assembling this product keep out of the reach of children. (Choking hazard contains small parts) Ensure that your working area is free of possible sources of danger, for example don t leave any tools lying around. Always dispose of packaging material in such a way that it may not cause any danger. There is always a risk of suffocation if children play with plastic bags. We reserve the right to make changes for technical reasons. Please keep these instructions for any spare parts orders Warranty Information Kettler GB Limited Merse Road, North Moons Moat, Redditch, Worcestershire, B98 9HL Tel: Fax: aftersales@kettler.co.uk This machine is covered by a 3 year warranty covering all parts and labour. Warranty covers manufacturing faults and does not cover damage incurred through misuse of the product.