User manual KETTLER 6 SIDED PLAYPEN

[. . . ] It must be ensured the machine is not used until it ha"s been fully assembled. When used fo r regular trai ning /exercising , we reco mmend checking a ll parts of the mac hi ne \es peci ally screws and nuts) every 1 to 2 mo nths . So that the intended leve of safety is mai ntai ned, the machine is to be taken out of use if any parts are worn. These are provided with castors at the fron t and a height adjustment device at the rear . [. . . ] Pour les commandes de pieces de rechange, priere de mentionner les numeros complets de referen ce et de pieces de rechange, ainsi que Ie numero de controle (voir au verso). Si I'on desire 10 visserie correspondante, priere de Ie mentionner 10 commande des pieces de rechange en y ajoutant «avec visserie» . Loot voorafgaand aan de training door Uw huisarts vaststellen of een training met het apparaat v~~r U geschikt is. 'owever, the tension may alter during transport of the apparatus. The tension should also be checked at regular intervals when the apparatus is in use. Checking of broke strop tension: - Turn the adjustment knob until the load indicator shows stage 2 (inset) - Place a 2 kg weight on the horizontal pedal. The tension is correctly set if the pedal arm with the weight moves slowly downwards. If this is not the case, adjust the strap tension by turning the spindle beneath the unit until the desired effect is achieved. To replace a worn brake strop with a new one, proceed as follows: Step A: Step B: Step C: Step D : unscrew the right and left-hand pedal arms. Step E: Step F: turn the setting knob until the load indicotor shows stage 0 (inset). ------------~~~-----------Step G: Step H: press out the front retaining bolt. For all types of dis play, the readings are updated every five seconds. battery change If the display is faint or foils to appear , the battery must be changed. The Kettler Astra exercise cycle has been developed especially with the amateur in mind, and is an excellent machine for training the cardio vascular system (heart and circulation). Before commencing any course of training, however, consult your family doctor to determine your actual state of health, and whether you are fit enough for such a course of training . Exercising with the Kettler Astra Your course of exercise/training should be arranged methodically on the basis of endurance training, which brings about certain changes and adaptations in the cardio-vascular system . Among others, this concerns the lowering of the pulse rates during pauses and when exercising . The heart is then beating more slowly and more time is available for the heart to take in blood, and for the blood to circulate through the heart's own muscles. In addition , the depth of respiration increases so that the lungs take in more air during each breath (increased vital capocity). In order to achieve these positive changes, however, certain exercising rules must be followed. Exercise intensity The effort intensity when "cycling" can be controlled either by the pedalling speed or by the pedal resistance which can be altered with the "gear shift" . You should always ensure that you are exercising within your ability do NOT overstress yourself. [. . . ] Experts consider the following extent of exercise to be especially effective: Sessions per week daily two or three times once or twice Length o~ session 10 60 minutes minutes 20-30 minutes A txpical beginner's programme for the first 4 weeks could be something 1: 1, '0 the following: 1st week 2 1 2 1 2 3 1 3 1 2 4 1 3 1 minutes Astra minute break for gymnastics minutes Astra minute break for gymnastics minutes Astra minutes Astra minute break for gymnastics minutes Astra minute break for gymnastics minutes Astra minutes Astra minute break for gymnastics minutes Astra minute break for gymnastics minutes Astra minutes Astra minute break for gymnastics minutes Astra minute break for gymnastics minutes Astra 1 . Before and after each exercise session, take 5 minutes of gymnastic exercises by way of warming up and cooling down . When you have subsequently progressed to 3 exercise sessions of 20-30 minutes per week, allow one day without exercise between each two exercise days. Apart from this, there is no reason why you should not exercise for 10 minutes each day on the Kettler Astra. [. . . ]