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Verfügbare Sprachen
Verfügbare Sprachen
P08
1. Choose the workout P08, as described in
the section 'Selecting the mode' and start the
training session.
2. Row 2,000m, 1,500, 1,000 and 500m.
3. Take a 3 minute break after each set.
4. The computer stops counting as soon as you
have completed all of the rounds.
P09
1. Choose the workout P09, as described in
the section 'Selecting the mode' and start the
training session.
2. Row for 100 seconds and take a 20 second
break.
3. Repeat 5 times.
4. Take a 140 second break after the 5th repeti-
tion.
5. Row for 100 seconds and take a 20 second
break.
6. Repeat 4 times.
7. The computer stops counting as soon as you
have completed all of the rounds.
P10
1. Choose the workout P10, as described in the
section 'Selecting the mode' and start the
training session.
2. You may now start your training.
3. The computer counts down the pre-pro-
grammed values from '42195m' to '0m'.
4. As soon as the pre-programmed target is
reached, the computer stops counting.
Setting individual standard training
S01
1. Press the 'MODE' button (8m) twice to enter
the standard training mode.
2. Press the 'OK' button (8o) to confirm your
selection.
3. Press the 'SET' button (8n) to select the train-
ing duration (8e) display.
4. Press the 'OK' button (8o) until you reach the
desired training duration.
Note: press the 'SET' button (8n) to toggle
between the numbers in each field.
5. Press the 'SET' button (8n) to select the total
distance (8g) display.
6. Press the 'OK' button (8o) until you have set
the desired total distance.
Note: press the 'SET' button (8n) to toggle
between the numbers in each field.
Note: the training program is ended when
the display stops counting and the set training
duration or distance has expired.
Note: if you want to change the settings en-
tered, proceed as described in steps 1–6.
Resetting the display
The display is at 0 when used for the first time.
You can begin with the training or select a
pre-programmed workout.
• Press the 'SET' button (8n) for 2 seconds to
reset the display.
• To end a workout ahead of time, press the
'MODE' button (8m).
Note: the 'END' readout is displayed for 3 sec-
onds. Afterwards, the display is at 0.
• To select a different workout during the train-
ing, press the 'SET' button (8n).
30
GB/MT
General training instructions
• Wear comfortable sportswear.
• Warm up before each training session and
end the training session gradually.
• Take breaks between the exercise routines
and drink enough.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exer-
cising.
• Make sure that your feet are optimally placed
on the tread.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
You should repeat each exercise two to three
times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards.
If you bend your upper body forwards at the
same time, all your muscles will be maximally
warmed up.
2. Rotate both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Rotate your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep brea-
thing steadily!
Leg muscles
1. Stand on one leg and lift the other leg with
your knee bent approx. 20cm off the floor.
2. First rotate your raised foot in one direction,
and then change direction after a few se-
conds.
3. Then switch to your other leg and repeat this
exercise.
4. Lift your legs one at a time and take a few
steps in place. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Training procedure
1. Bend your knees and lean your upper body
forwards until you can grasp the pull rod
(Fig. Q).
Note: keep your shoulders relaxed and your
head upright.
2. Push back with your feet and stretch your legs.
Lean your upper body backwards slightly
(Fig. R).
Note: never extend your legs out completely,
keep your knees slightly bent.
3. Only pull the pull rod towards your upper
body when your legs are stretched out
(Fig. S).
Note: make sure the handle is below your ribs.
Keep your shoulders and hands relaxed.
4. First stretch your arms out again and then
bend slightly forwards from the hips.
5. When your hands reach your knees, bend
your knees and roll forwards with the seat
(Fig. T).
6. Begin again with step 1.
Note: make sure that the individual steps flow
into each other and form a smooth movement
sequence.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side for 30–40 seconds.
Neck muscles
1. Position yourself in a relaxed posture. Pull your
head gently to one side with one hand, first
to the left and then to the right. This exercise
stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until
your right hand is between your shoulder
blades.
3. Grab your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then in
the other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forwards, keeping your upper
body upright.
Storage, cleaning
When not in use, always store the product dry,
clean, without batteries and at room tempera-
ture.
After each use
Clean the roll protector and the slide rail with
water only and wipe dry afterwards with a
cleaning cloth.
IMPORTANT! Never clean the product with
harsh cleaning agents.
Every 50 operating hours
Lubricate the chain with a paper towel and
about 1 teaspoon of mineral oil (3-in-1 oil or
20W motor oil). Remove the excess oil from the
chain.
IMPORTANT! Never clean the product with
harsh cleaning agents.
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