Spokey MANTIS Bedienungsanleitung Seite 13

AVAILABLE PROGRAMS
Manual program
In this mode the user decides with what resistance (1-24) he/she wants to
train. Please set the chart, so that it will show the desired resistance level
change distribution. Then set the other values (time, distance, calories,
and, if necessary, pulse) and press the START/STOP button to start the
training.
Initially set programs (P1-P12)
Initially set programs provide interesting and balanced training with various
difficulty level. The progress of programs (distribution of resistance levels
in time) is shown on the display during the program selection. Among the
Watt Constant Program
This program focuses on the value of energy produced during a training.
Set the goal – WATT value that you want to achieve (10-350) by turning
the UP/DOWN dial. Press the START/STOP button to start the training.
Use the Watt control mode to carry out the training in various settings.
User programs (PERSONAL U1-U4)
This mode allows the user to create four different and original user
programs. The resistance level should be set for every segment. In case of
the U1-U4 programs, the program progress will be automatically saved in
Heart rate control (HRC)
In the HRC mode are available two possibilities: autonomous selection of
target pulse value or using the initially set levels. In both cases the pulse
display will start flashing when the user achieves the established pulse
value.
Autonomous goal value selection
In this program the user determines what pulse value he/she wants to
achieve during a training. To go to this program, please go to the TAG
function in the PULSE field by turning the UP/DOWN dial. Possible
selection scope: 30-240 beats per minute.
The speed of pedalling, which is controlled by the user, also influences the
pulse value.
RANDOM PROGRAM
To diversify the training, the user can use program in which the program progress is selected at random by the system. Over one hundred different
combinations are possible in this mode.
STARTING AND ENDING TRAINING
To start the training, press the START/STOP button after choosing a
program and entering its parameters.
Homefitting is a new trend that allows you to take care of your build and
health without the need for regular trips to the gym and expensive lessons
with a personal trainer. Spokey is the creator of homefitting idea and the
first brand that uses this terminology.
How to start? The easiest way to do it is to use the free application, which
clearly shows how to perform individual elements of the training.
In the same application you can control your workouts, save your progress,
and reminders will remind you about the next scheduled exercises.
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.
The resistance level can be changed during the training by turning the
UP/DOWN knob.
Please remember to select resistance appropriate to the current
disposition. If you feel that the resistance is too big – reduce it.
12 programs were prepared less burdening and interval programs, as well
as more intense programs. This allows the user to select program best
suiting his/her needs.
The results depend on, among others, the number of rounds per minute: if
the user is pedalling faster, then the resistance level should be reduced; if
the user is pedalling faster - the level should be increased. This should be
done in order to maintain a constant WATT value.
order to use it in the future. The U0 program can be set in the same way,
but it can be used only during the current training session and its data will
not be saved.
Initially set pulse levels
Depending on what goal the user wants to achieve, please maintain proper
pulse level. In this device are adopted three levels allowing to keep the
pulse on the level of 55%, 75%, and 90% of the maximal pulse value for
the user at a given age.
After selecting the pulse value, the system will show a number
corresponding the optimal user pulse value.
Please pay attention to: The 55% level corresponds to a training focused
on attaining optimal form level to support a diet, 75% is considered as an
optimal value for people leading healthy lifestyle, and 90% checks out with
an interval and effort training.
Caution! When choosing the 90% level training, please pay attention to the
signals coming from your body. It is a very intense training that, when used
to often, can lead to an injury.
To end a training session before the program ends, press the
START/STOP button
SPOKEY HOMEFITTING APP
Download the app and start training today
USAGE AND TRAINING
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 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.
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