Console; Training Guidelines; Cooling Down - VirtuFit RB 1.0 Bedienungsanleitung

ENGLISH
The hand sensors are not working properly: Wash your hands, dry
them well and test the hand sensors again. If this does not solve the
problem, check the handlebar cables for damage and ensure that they
re properly connected to the connector. If this still does not correct
the problem, replace the handlebar.
Console does not work: If there is no signal when pedalling, check that
the cable is correctly connected.
CONSOLE (FIG. A)
• RESET Press the "RESET" button for 3 sec and the settings will
be cleared.
• MODE Press "MODE" button to select desired function: "TIME",
"SPEED", "DISTANCE", "ODOMETER", "CALORIES" and "PULSE".
• SET Set the values for: "TIME" DISTANCE" and "CALORIES",
Functions
SCAN Automatically scans each function in sequence.
•
• TIME Press "MODE" until "TIME" is displayed. The time measured
from the beginning of the exercise is displayed.
• SPEED Press "MODE" until "SPEED" is displayed. The current
speed during the exercise is displayed.
• DIST Press "MODE" until "DISTANCE" is displayed. The distance
travelled during the exercise is displayed.
• CAL Press "MODE" until "CALORIES" is displayed. The number of
calories burned during exercise is displayed.
ODO Press "MODE" until "ODOMETER" is displayed. The total
•
distance travelled during exercise is displayed.
PULSE Press "MODE" until "PULSE" is displayed. When the hands
•
are placed on two contact surfaces, the heart rate can be
measured. After 30 seconds, the most accurate heart rate is
displayed. This measurement cannot be used as a basis for
medical treatment.
TRAINING GUIDELINES (FIG. B, 1-5)
A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
• Toe touch (Fig. B-1)
• Inner thight stretch (Fig. B-2)
• Hamstring stretch (Fig. B-3)
• Achilles stretch (Fig. B-4)
• Side stretch (Fig. B-5)

Cooling down

The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
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