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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 nd 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 dened 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.
SAVE THIS INSTRUCTION MANUAL
ADJUSTMENTS
CORRECT EXERCISE POSITION
In order to nd a suitable exercise position, you can
adjust the distance of the seat from the pedals. Always
make sure before beginning exercising that your exercise
position is correct.
•
Place your feet on the pedals.
•
Lift the locking handle upwards (located on the right
hand side, just below your seat) and move the seat to
desired position.Release the knob when the distance is
correct; the seat will click into position.
•
Push the seat to a suitable distance; the ball of your
foot should reach the pedal when your leg is almost fully
extended and when the pedal is at its furthermost position
from the seat. Check the suitability of the distance by
pedalling anti-clockwise.
•
You can select the height of the backrest to suit your
own preferences as follows:
•
Go behind the equipment.
•
Pull the backrest height adjustment knob outwards so
that the backrest can be moved freely.
•
Select the desired height.
•
Release the knob when the height is correct; the
backrest will click into position.
NOTE! Always make sure that the locking knob is
properly fastened before starting to exercise!
HANDLEBAR SETUP
Loosen the locking screws on the front of the handlebar
support and nd the right angle at which to position the
handlebar. Tighten the locking screws.
NOTE! Always make sure that the locking knob is
properly fastened before starting to exercise!
CONSOLE INCLINATION ADJUSTMENT
Set the inclination of the meter so that it corresponds to
your height and exercise position.
ADJUSTMENT OF SUPPORT FEET
If the equipment is not stable, adjust the adjustment
screws below the support feet as necessary.
EXERCISING
Working out with this device 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 tness. The ability of
the body to burn fat as a fuel is directly dependent on
its oxygen-uptake capacity. Aerobic exercise should be
above all pleasant. You should work up a light sweat but
you should not get out of breath during the workout.
You should exercise at least three times a week,
30 minutes at a time, to reach a basic 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. You should start slowly at a low pedalling
speed and low resistance, because for an overweight
person strenuous exercise may subject the heart and
circulatory system to excessive strain. As tness improves,
resistance and pedaling speed can be increased
gradually.
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.
HAND GRIP PULSE MEASUREMENT
Pulse is measured by sensors in the handlebars. Pulse is
measured when the user of F30R is touching both sensors
simultaneously. Reliable pulse measurement requires that
the skin is constantly touching the sensors and that the
skin is slightly moist. Too dry or too moist skin weakens the
reliability of hand pulse measurement.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable heart rate measurement is achieved
with a telemetric device, in which the electrodes of the
transmitter fastened to the chest transmit the pulses from
the heart to the console by means of an electromagnetic
eld.
NOTE! If you are tted with a pacemaker, please
consult a physician before using a heart rate transmitter
belt.
If you want to measure your heart rate this way during
your workout, moisten the grooved electrodes on the
transmitter belt with water. Fasten the transmitter just
below the chest with the elastic belt, rmly enough
so that the electrodes remain in contact with the skin
while exercising, but not so tight that normal breathing
is prevented. If you wear the transmitter and belt over a
light shirt, moisten the shirt slightly at the points where the
electrodes touch the shirt. The transmitter automatically
transmits the heart rate reading to the console up to
a distance of about 1 m. If the electrode surfaces are
not moist, the heart-rate reading will not appear on the
display. If the electrodes are dry, they must be moistened
again. Allow the electrodes warm up properly to ensure
accurate heart rate measurement. If there are several
telemetric heart rate measurement devices next to each
F30R - OWNER’S MANUAL ENGLISH
F30R_manual_090528.indd 3 1-6-2009 1:24:23