Use; Training Guide; Warm-Up Exercises; Training On The Device - Eurotops 25031 Mode D'emploi

Use

Training Guide

• When doing the exercises, wear loose, comfortable clothing and non-slip trainers.
• It is not about doing a few exercises quickly, but about training regularly over a long period
of time. We recommend that you start off by training three times a week with at least a
one-day break in between. If you train regularly, you can increase the frequency of training
after a few months to up to fi ve times per week.
• The body – in particular the heart and the circulatory system – take time to adjust to
the changes which are caused by the training. For this reason, it is particularly important
to increase the level of your workout very slowly and you must make sure that you take
appropriate breaks during and after training. You should therefore fi rst train at a perfor-
mance level at which you do not burn yourself out. Particularly when you fi rst start, you
should train at a pace which you fi nd pleasant. Following regular training, you can increase
the length of training or increase the torque resistance of the device.
• You should not start or stop your training abruptly. It should consist of three parts: warm-
up exercises, the actual training on the device and subsequent stretching exercises.

Warm-Up Exercises

A warm-up is an essential part of any sporting activity. It stimulates and enhances all of the
physical and mental components of performance capacity, and it greatly reduces the risk of
injury. In order to warm up you can jog for around 5 to 10 minutes gently on the spot or
around the room and stretch your muscles (see the "Stretching Exercises" section).

Training on the Device

After the warm-up phase, you should train on the device for around 20 to 30 minutes. Begin
the training slowly with a low torque resistance and only increase the intensity gradually until
you reach the desired performance level that you are still capable of maintaining. You can
change the torque resistance with the tension knob:
• Increase resistance: turn screw in direction +
• Reduce resistance: turn screw in direction -
You can use the device to train both your leg and arm muscles.
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Legs:
1. Place the device on the fl oor.
2. Sit down in front of it on a chair or stool.
3. Slide your feet into the pedal straps and start pedalling at an
even pace.
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