Training Manual - Spokey DEMI Handbuch

Auto on-off
After 4 minutes, the meter enters the energy saving mode. All settings and
data are kept until restarting the meter.
Device error
If an incorrect reading appears on the counter, remove the batteries and reinsert them.
Button
While touching the button, it allows to select the displaying function: SCAN > TIME > SPEED > DISTANCE > ODOMETER > CALORIES > PULSE
Functions
SCAN: Press MODE button, the arrow will appear and point to the "SCAN"
position. Then the computer will show all the function one by one. Each
display will be hold for 6 seconds.
PULSE: It indicates your pulse rate during the workout. It is just a reference
data. It starts from 40 to 240BPM.
SPEED: It shows your pedaling speed on the machine. It starts from 0.00
to 99.9km/h.
How to select a function and reset values
During or after the exercise, press the Mode function to select the display
function like SCAN, TIME, SPEED, DISTANCE , CALORIES, and PULSE.
Press the button until the arrow points to "SCAN". Monitor will automatically
rotate display TIME SPEED
time every 30 seconds. Each display will be held for 4 seconds.
Press the button until the arrow points to "TIME". Monitor will count up your
riding time.
Press the button until the arrow points to "SPEED". Monitor will display the
current speed.
Your body position
Place your feet on the pedals and grasp the handles with your hands.
Exercise by moving your feet and hands alternately. You should have
your back straight while exercising.
Exercising on a fitness trainer is a great alternative to exercises
performed on a traditional trainer.
Shaping your muscles
To shape your muscles during exercises, you should
increase the resistance substantially. This will bring about
the increased muscle tension and it may mean that you
will not be able to train for as long as you want. If you
would also like to exercise your fitness, you should

TRAINING MANUAL

Adherence to the following TRAINING CYCLE will bring many benefits to your health, such as physical fitness, muscle development and weight loss - in
conjunction with the calorie intake control.
Warm-up stage
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
DISTANCE ODO CALORIES PULSE
In case the screen does not start, disconnect power supply and wait for 15
seconds.
CALORIES : it shows how many calories you have burned. It starts from
0.00 to 999.9kcal.
DISTANCE: It shows how many Kilometer or Miles you have worked on the
machine. It starts from 0.00 to 999.9km.
ODO (TOTAL DISTANCE) : It shows the total distance after installing the
batteries。It starts from 0.00 to 999.9km.
TIMER: It shows your exercising duration. It starts from 00:00 to 99:59min.
Press the button until the arrow points to "DISTANCE". Monitor will display
the pedaled distance.
Press the button until the arrow points to "ODO". Monitor will display the
total accumulated distance.
Press the button until the arrow points to "CALORIES". Monitor will
accumulate the calorie consumption.
Press the button until the heartbeat symbol "P" appears, monitor display
your current heartbeat percent minute.
Pressing the button over 3 seconds will reset all functional values to zero
except ODO value
USAGE AND TRAINING
change your training programme. You should exercise practising the
following stages: warm-up stage, proper training stage and relaxation
stage. However, at the end of your training, you should increase the
resistance, so that you can enhance the workout of your leg muscles. You
should also reduce your speed, so that the pulse remains at the indicated
level.
Weight loss
An important factor here is the effort you put into your exercises. The longer
and harder you train, the more calories you will burn. It will be a success to
obtain the same efficiency as for fitness training.
Intensive training, which helps you to lose your weight, should be carried
out more frequently, for at least approx.: 45-50 minutes
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Watch the movie:
A warm-up with Rafał Wieczorowski.
Scan the presented code
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