Exercising; Heart Rate - Batavus XR2 Betriebsanleitung

maintenance procedures.
• Do not attempt any servicing or
adjustments other than those described
in this guide. Everything else must be left
to someone familiar with the maintenance
of electromechanical equipment and
authorized under the laws of the country
in question to carry out maintenance and
repair work.
NOTE ABOUT ASSEMBLING
THE EQUIpMENT
Start by unpacking the equipment. The detailed
assembly instructions can be found at the back
of this guide. Follow the instructions in given
order.
Before assembly, check the contents of the
package. If a part is missing, please contact
your dealer with the model, equipment serial
no. and spare part no. of the missing part. You'll
find a spare part list at the back of this guide.
The hardware kit contents are marked with *
in the spare parts list. The directions left, right,
front and back are defined as seen from the
exercising position. Keep the assembly tools,
as you may need them e.g. for adjusting the
equipment. Note that two people are needed
for the assembly.
The packaging includes a silicate bag for
absorbing moisture during storage and
transportation. please dispose of the bag
once you have unpacked the equipment.
Allow at least 100 cm of clearance around the
equipment. We also recommend opening the
package and assembling the product on a
protective base.
After assembling the equipment, insert the
batteries on the backside of the console.
SAVE THIS INSTRUCTION MANUAL
WELCOME TO THE WORLD OF
BATAVUS EXERCISING!
Your choice shows that you really want to invest
in your well being and condition; it also shows
you really value high quality and style. With
Batavus Fitness Equipment, you've chosen a high
quality, safe and motivating product as your
training partner. Whatever your goal in training,
we are certain this is the training equipment to
get you there. You'll find information about using
your exercise equipment and what makes for
efficient training at Batavus's website at
ACCE L L FI T N E SS .CO M .
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XR2_3.indd 8

EXERCISING

Working out using an elliptical trainer is excellent
aerobic exercise, the principle being that the
exercise should be suitably light, but of long
duration. Aerobic exercise is based on improving
the body 's maximum oxygen uptake, which in turn
improves endurance and fi tness. The ability of the
body to burn fat as a fuel is directly dependent on
its oxygen-uptake capacity. Aerobic exercise should
above all be pleasant. You should perspire, but you
should not get out of breath during the workout.
You must, for example, be able to speak and not just
pant while pedaling.
You should exercise at least three times a week,
30 minutes at a time, to reach a basic fi tness level.
Maintaining this level requires a few exercise
sessions each week. Once the basic condition
has been reached, it is easily improved simply by
increasing the number of exercise sessions. Exercise
is always rewarding for weight loss, because it is
the only way of increasing the energy spent by the
body. This is why it is always worthwhile to combine
regular exercise with a healthy diet. A dieter should
exercise daily, at fi rst 30 minutes or less at a time,
gradually increasing the daily workout time to one
hour.
You should start slowly at a low pedaling speed
and low resistance, because for an overweight
person strenuous exercise may subject the heart
and circulatory system to excessive strain. As
fitness improves, resistance and pedaling speed
can be increased gradually. Exercise efficiency can
be measured by monitoring the pulse. The pulse
meter helps you monitor your pulse easily during
exercise, and thus to ensure that the exercise is
sufficiently effective but not over-strenuous. Start
your workout with slow tempo and low resistance.
Gradually increase tempo and resistance according
to your own condition. Keep your head up and neck
long in order to avoid stress on your neck, shoulders
and back. Keep also your back straight. Make sure
that your feet are centered on the foot pedals and
that your hips, knees, ankles and toes are facing
forward. Keep your body weight centered over your
lower body regardless of whether you lean forward
or stand upright. Stop your workout by gradually
decreasing tempo and resistance.
Don't forget to stretch afterwards. To strengthen
cardiovascular system, maintain low resistance but
high tempo. Exercising with higher resistance and
slow tempo strengthens correspondingly your back
and hips.

HEART RATE

No matter what your goal, you'll get the best results
by training at the right level of effort, and the best
measure is your own heart rate.
The XR2 meter has a heart rate receiver compatible
W W W.
with polar equipment, so you can also use polar
uncoded heart rate transmitter belts for heart rate
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