Care And Maintenance; Heart Rate Training - Hudora HD 20 Mode D'emploi

INSTRUCTIONS ON ASSEMBLY AND USE INSTRUCTIONS ON ASSEMBLY AND USE
EN EN
TRAINING ON AN EXERCISE BIKE TRAINING ON AN EXERCISE BIKE
CAUTION! Allow yourself time to familiarise yourself with the bike and CAUTION! Allow yourself time to familiarise yourself with the bike and
make sure you are maintaining a good posture. You could damage your make sure you are maintaining a good posture. You could damage your
health if you don't apply the training principles or instructions correctly! health if you don't apply the training principles or instructions correctly!
Attention, this exercise bike is not adapted for therapeutic training. Attention, this exercise bike is not adapted for therapeutic training.
1. Warm up: 1. Warm up:
Warming up before each exercise session is essential. Walking or running Warming up before each exercise session is essential. Walking or running
on the spot activates the cardiovascular system and prepares you for the on the spot activates the cardiovascular system and prepares you for the
physical exertion to come. Start your exercise programme at a reduced physical exertion to come. Start your exercise programme at a reduced
speed and only increase it when your muscles are properly warmed speed and only increase it when your muscles are properly warmed
up. Always match your warm-up programme to your performance level up. Always match your warm-up programme to your performance level
also. also.
2. Breathing: 2. Breathing:
Correct breathing plays an important role when exercising. Breathe calm- Correct breathing plays an important role when exercising. Breathe calm-
ly and evenly. Never hold your breath while exercising. ly and evenly. Never hold your breath while exercising.
3. Clothes and space: 3. Clothes and space:
Wear comfortable sports clothing when exercising and ensure that you Wear comfortable sports clothing when exercising and ensure that you
have at least 1 m space around you to perform the exercises. Always have at least 1 m space around you to perform the exercises. Always
wear sports shoes; never exercise in bare feet, sandals, socks or tights. wear sports shoes; never exercise in bare feet, sandals, socks or tights.
4. Training tactics: 4. Training tactics:
Do not over-exert yourself and always match your exercises and the scope Do not over-exert yourself and always match your exercises and the scope
of your training to your level of proficiency. Initially begin by exercising for of your training to your level of proficiency. Initially begin by exercising for
just a few minutes and slowly build up from week to week. Always take at just a few minutes and slowly build up from week to week. Always take at
least a day's break between two exercise sessions. It is fundamental that least a day's break between two exercise sessions. It is fundamental that
you consult your doctor before starting an exercise program. you consult your doctor before starting an exercise program.
5. Cool down: 5. Cool down:
Never stop exercising abruptly. Instead, gradually reduce your speed be- Never stop exercising abruptly. Instead, gradually reduce your speed be-
fore leaving the machine. Carry out some light stretching exercises af- fore leaving the machine. Carry out some light stretching exercises af-
terwards. This allows your pulse to drop slowly and your body to recover terwards. This allows your pulse to drop slowly and your body to recover
more quickly for the next session, as the decomposition of metabolic more quickly for the next session, as the decomposition of metabolic
wastes (lactates) is better achieved by carrying out these movements at wastes (lactates) is better achieved by carrying out these movements at
the end. the end.
6. Health: 6. Health:
Stop the exercise program immediately if you feel a tightening in your Stop the exercise program immediately if you feel a tightening in your
muscles or any general pain when carrying out the exercises. For your muscles or any general pain when carrying out the exercises. For your
own safety, please contact a doctor. own safety, please contact a doctor.
STARTING POSITION STARTING POSITION
Carefully sit on the exercise bike. Make sure the foot straps are positioned Carefully sit on the exercise bike. Make sure the foot straps are positioned
correctly. Initially pedal slowly when starting your exercises. Check that correctly. Initially pedal slowly when starting your exercises. Check that
your seat has been set to the correct height; you can discern this from the your seat has been set to the correct height; you can discern this from the
position of your legs. If your knee is slightly bent when in the lowest pedal position of your legs. If your knee is slightly bent when in the lowest pedal
position, the seat is at the right height. Please do not adjust the height of position, the seat is at the right height. Please do not adjust the height of
the seat while sitting on the bike. the seat while sitting on the bike.

HEART RATE TRAINING

HEART RATE TRAINING
Begin training at a pleasant rate and increase it gradually until you have Begin training at a pleasant rate and increase it gradually until you have
reached your desired heart rate. A GP or fitness trainer can tell you what reached your desired heart rate. A GP or fitness trainer can tell you what
this should be. Measure your heartbeat while training as often as pos- this should be. Measure your heartbeat while training as often as pos-
sible in order to ensure that you are training at your optimal heart rate. sible in order to ensure that you are training at your optimal heart rate.
All manuals and user guides at all-guides.com
LEVEL REGULATION LEVEL REGULATION
The pedal resistance can be set with the resistance regulator. A higher The pedal resistance can be set with the resistance regulator. A higher
resistance makes it harder to move the pedals, while a lower resistance resistance makes it harder to move the pedals, while a lower resistance
makes it easier. You can get the best setting by regulating the resistance makes it easier. You can get the best setting by regulating the resistance
while you are operating the exercise bike. while you are operating the exercise bike.

CARE AND MAINTENANCE

CARE AND MAINTENANCE
Use a dry or damp cloth only to clean the product; do not use special Use a dry or damp cloth only to clean the product; do not use special
cleaning agents! Check the product for damage or traces of wear and cleaning agents! Check the product for damage or traces of wear and
tear before and after each use. Store the product in a safe place where it tear before and after each use. Store the product in a safe place where it
is protected from the elements, cannot be damaged, and no one can be is protected from the elements, cannot be damaged, and no one can be
injured. For your own safety, please use original spare parts only. These injured. For your own safety, please use original spare parts only. These
can be sourced from HUDORA. Do not make any structural changes. If can be sourced from HUDORA. Do not make any structural changes. If
parts become damaged or if sharp edges or corners should develop, the parts become damaged or if sharp edges or corners should develop, the
product may not be used any more. If in any doubt, please contact our product may not be used any more. If in any doubt, please contact our
service team (http://www.hudora.de/service/). service team (http://www.hudora.de/service/).
DISPOSAL ADVICE DISPOSAL ADVICE
At the end of the product's life, please dispose of it at an appropriate col- At the end of the product's life, please dispose of it at an appropriate col-
lection point provided in your area. Local waste management companies lection point provided in your area. Local waste management companies
will be able to answer your questions on this. will be able to answer your questions on this.
SERVICE SERVICE
We make every effort to deliver faultless products. If faults do arise how- We make every effort to deliver faultless products. If faults do arise how-
ever, we put just as much effort into rectifying them. Therefore, you can ever, we put just as much effort into rectifying them. Therefore, you can
find numerous information on the product, replacement parts, solutions find numerous information on the product, replacement parts, solutions
to problems and lost assembly manuals at http://hudora.de/artnr/65243/. to problems and lost assembly manuals at http://hudora.de/artnr/65243/.
You may also call us: +49 2191/60921-8800. You may also call us: +49 2191/60921-8800.
Art.-Nr. 65243 Art.-Nr. 65243
Stand 08/10 Stand 08/10
15/20 15/20