Exercise Instructions / Warm-Up And Cool-Down - Skandika NEMO COMPACT Instructions De Montage Et Mode D'emploi

Note regarding the alarm setting:
The alarm is only active during standby mode. To set the alarm, press and hold RESET. This re-
turns you to the date and time (and alarm) setting mode.
STANDBY MODE:
The computer will automatically go into standby mode after about 4 minutes of inactivity.
RECOVERY (PULSE RECOVERY):
With this special function, you can check your hearts recovery rate after a training session. This
is a very important indication for the physical condition of your body. Try to improve your reco-
very rate with regular training sessions. The aim is, to calm down to a normal pulse frequency
(frequency, when you are not in motion) as quickly as possible.
To use this function, you must wear an additional chest belt. The computer is equipped with a
built-in receiver for wireless pulse frequency transmission using an optional SKANDIKA chest
belt (frequency: 5.3 kHz). Recommended range: 100 - 150 cm. Follow the instructions for the
chest belt.
After you have completed the training, please keep the chest belt on and press „RECOVE-
RY". The computer will start to countdown 60 seconds. During this period the computer will
constantly measure your heart rate through the hand sensors. After this minute, your recovery
rate will be displayed on the display. The range is F1.0 to F6.0, whereby F1.0 is very good and
F6.0 is insufficient. Improve your value by intense and regular training!
Press „RECOVERY" again to exit the heart rate measurement.
Exercise instructions
Rowing is a very effective way of training. It strengthens the heart and circulation as well as
all major muscle groups: The back, abdomen, arms, shoulders, buttocks and legs.
Rowing essential moves
1. Seat on the seat and place your feet on the pedals. Use the Velcro to secure your feet and
grasp the rowing handles.
2. For the starting position, lean forward with arms outstretched and bend your knees as
shown in figure 1.
3. Move your arms backwards while stretching your back and legs (see figure 2).
4. Continue this movement until you are in a lean-back position. Your elbows should point
outwards (figure 3). Now continue as described under point 2 to repeat the movement.
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