Domyos VM 190 Operating Instructions Manual

Marca: Domyos

Model: VM 190

Categorie: Fitness, gimnastică

Tip: Operating Instructions Manual

VM 190

NOTICE D’UTILISATION

OPERATING INSTRUCTIONS

MODO DE EMPLEO

GEBRAUCHSANWEISUNG

ISTRUZIONI PER L’USO

GEBRUIKSHANDLEIDING

MANUAL DE UTILIZAÇÃO

INSTRUKCJA UŻYTKOWANIA

HASZNÁLATI ÚTMUTATÓ

ИНСТРУКЦИЯ ПО ИСПОЛЬЗОВАНИЮ

INSTRUCŢIUNI DE UTILIZARE

NÁVOD NA POUŽITIE

NÁVOD K POUŽITÍ

BRUKSANVISNING

УПЪТВАНЕ ЗА ИЗПОЛЗВАНЕ

KULLANIM KILAVUZU

ІНСТРУКЦІЯ ВИКОРИСТАННЯ

VM 190

Notice à conserver

Keep these instructions

Conservar instrucciones

Bitte bewahren Sie diese Hinweise auf

Istruzioni da conservare

Bewaar deze handleiding

Instruções a conservar

Zachowaj instrukcję

Őrizze meg a használati útmutatót

Сохранить инструкцию

Păstraţi instrucţiunile

Návod je potrebné uchovať

Návod je třeba uchovat

Spara bruksanvisningen

Запазете упътването

Bu kılavuzu saklayınız

Збережіть цю інструкцію

Réf. pack : 1147.200 - CNPJ : 02.314.041/0001-88

Made in China - Hecho en China - Fabricado na China -

Ё೑ࠊ䗴- Произведено в Китае

OXYLANE - 4, Boulevard de Mons - BP299 - 59665 Villeneuve d’Ascq Cedex - France

M8*65mm

M8*20mm

MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING

• MONTAGEM •

MONTAŻ • SZERELÉS •

СБОРКА • MONTARE • MONTÁŽ

• MONTÁŽ •

MONTERING • МОНТИРАНЕ • MONTAJ • МОНТУВАННЯ •

•

ᅝ㺙

1-1

1-2

2-1

2-2

MONTAGE • ASSEMBLY •MONTAJE • MONTAGE • MONTAGGIO • AFWERKING

• MONTAGEM •

MONTAŻ • SZERELÉS •

СБОРКА • MONTARE • MONTÁŽ

• MONTÁŽ •

MONTERING • МОНТИРАНЕ • MONTAJ • МОНТУВАННЯ •

•

ᅝ㺙

3-1

3-2

3-3

4-1

4-2

16R

16L

4-3

4-4

VM 190

121 x 48 x 87 cm

48 x 19 x 34 inch

23 kg

51 lbs

Compensateur de niveau - Level adjuster - Compensador de nivel

Niveauausgleicher - Compensatore di livello - Stelschroef niveau -

Compensador de nível - Regulacja poziomu - Szintbe állítás

Компенсатор неровности пола - Compensator de nivel - Vyrovnávací kom-

penzátor - Kompenzátor úrovně - Nivåkompensator

Компенсатор на нивото - Seviye denkleştirici - Зрівнювач рівню

- ∈ᑇ㸹఼ٓ

Console - Console - Consola - Konsole

Console - Console - Consola - Konsola

Műszerfal - Дисплей - Consolă - Konzola

Konzole - Konsol - Табло - Konsol

Приставка -

- ᥻ࠊ䴶ᵓ

Molette de réglage de la résistance - Resistance adjustment knob

Rueda de ajuste de la resistencia - Widerstands-Einstellrädchen

Rotella di regolazione della resistenza - Knop instelling weerstand

Botão rotativo de regulação da resistência - Rolka regulująca opór

Ellenállás-szabályzó kerék - Переключатель уровня нагрузки

Moletă pentru reglarea nivelului de dificultate - Nastavovacie koliesko

odporu - Kolečko pro nastavení odporu - Tumhjul för inställning av

motståndet - Ролка за регулиране на съпротивлението

Dayanıklılık ayarlama kolu - Рукоятка регулювання опору- 

ᵒ㋻䇗㡖啓䕂

Pédale - Pedal - Pedal - Pedal - Pedale - Pedaal

Pedal - Pedał - Pedál - Педаль - Pedală - Pedál

Šlapky - Pedal - Педал - Pedal - Педаль - - 䏣ᵓ

Roulettes de déplacement - Castors

Ruedas de desplazamiento - Transportrollen

Rotelle di spostamento - Transportwieltjes

Rodinhas de deslocação - Rolki transportowe

Görgők a mozgatáshoz - Транспортировочные колесики

Rotiţe de deplasare - Premiestňovacie kolieska

Přemísťovací kolečka - Flytthjul

Колелца за преместване - Hareket tekerlekleri

Коліщатка для пересування -

⿏ࡼ⒮䕂

Tube porte-selle - Seat tube - Tubo portasillín - Sattelstützrohr

Tubo porta-sella - Stang zadelsteun - Tubo porta-selim - Rurka

podtrzymująca siodełko - Nyeregtartó cső - Опора седла

Tub sprijin şa - Nosná rúra sedla - Trubka nesoucí sedlo -

Sadelstolpe - Носеща тръба на седлото - Sele borusu

Підсідельна трубка - - 䵡ᑻᬃㅵ

Bouton de réglage du tube porte-selle

Seat-tube adjustment knob

Botón de ajuste del tubo portasillín

Einstellrad des Sattelstützrohrs

Bottone di regolazione del tubo porta-sella

Instellingsknop stang zadelsteun

Botão de regulação do tubo porta-selim

Przycisk regulacji rurki podtrzymującej siodełko

A nyeregtartó cső szabályozó gombja

Ручка регулировки опоры седла

Buton de reglare al tubului de sprijin pentru şa

Nastavovací gombík nosnej rúry sedla

Tlačítko pro nastavení trubky nesoucí sedlo

Justeringsknapp för sadelstolpen

Бутон за регулиране на носещата тръба на седлото

Sele borusu ayar düğmesi

Рукоятка регулювання

തൿ催ᑺ䇗㡖ᮟ䪂

Tube support-guidon - Handlebar tube

Tubo soporte-manillar - Lenkerstützrohr

Tubo supporto-manubrio - Stang stuursteun

Tubo suporte-guiador - Rurka podtrzymująca kierownicę

Kormánytartó cső - Опора руля

Tub suport-ghidon - Nosná rúra riadidiel

Podpůrná trubka řidítek - Hållarrör - styre

Носеща тръба на кормилото - Gidon dayanak borusu

Підкермова трубка - - ᠟ᡞゟㅵ

Guidon - Handlebars - Manillar - Lenker

Manubrio - Stuur - Guiador - Kierownica

Kormány - Руль - Ghidon - Riadidlá

Řidítka - Styre - Кормило - Gidon

Кермо - - ᠟ᡞ

Siège - Seat - Asiento - Sattel- Sedile - Zadel

Assento - Siodełko - Ülés - Седло - Scaun - Sedadlo

Sedlo - Sits - Седло - Oturak - Сідло - - ᑻԡ

This product, which complies with

EN 957 class HC, GB17498 standard,

is not designed for therapeutic use.



 AVERTISSEMENT

• Tout usage impropre de ce produit risque

de provoquer des blessures graves.

• Avant toute utilisation, veuillez lire

attentivement le mode d’emploi et respecter

l’ensemble des avertissements et instructions

qu’il contient.

• Ne pas permettre aux enfantsd’utiliser

cette machine et les tenir éloignés de cette

dernière.

• Si l’autocollant est endommagé, illisible ou

manquant, il convient de le remplacer.

• Ne pas approcher vos mains,pieds et che-

veux de toutes les pièces en mouvement.

 ADVERTENCIA

• Cualquier uso impropio de este producto

puede provocar heridas graves.

• Antes de cualquier utilización, lea

atentamente el modo de empleo y respetar

todas las advertencias e instrucciones que

contiene.

• No permitir a los niños utilizar esta máquina

y mantenerlos alejados de la misma.

• Si faltase la pegatina, o si la misma estuvie-

ra dañada o ilegible, conviene sustituirla.

• No acercar sus manos, pies y cabello de

todas las piezas en movimiento.

 WARNHINWEIS

• Jede unsachgemäße Benutzung dieses

Produktes kann schwere Verletzungen zur

Folge haben.

• Vor jedem Gebrauch bitte diese Gebrauch-

sanweisung aufmerksam lesen und alle darin

enthaltenen Warnhinweise und Anweisungen

befolgen.

• Kindern ist die Benutzung dieser Maschine

zu untersagen und sie sind davon fern-

zuhalten.

• Ist der Aufkleber beschädigt, unleserlich

oder nicht mehr vorhanden, muss er ersetzt

werden.

• Ihre Hände, Füße und Haare von allen

drehenden Teilen fernhalten.

 AVVERTENZA

• Ogni uso improprio del presente articolo

rischia di provocare gravi incidenti

• Prima di qualsiasi utilizzo, vi preghiamo di

leggere attentamente le istruzioni per l’uso

e di rispettare le avvertenze

e le modalità d’impiego.

• Tenere i bambini lontani dalla macchina e

non permettere loro di utilizzarla.

• Se l’etichetta è danneggiata, illeggibile o

assente, occorre sostituirla.

• Non avvicinare mani, piedi e capelli ai

pezzi in movimento.

 WAARSCHUWING

• Onjuist gebruik van dit product kan erns-

tige verwondingen veroorzaken.

• Voordat u het product gaat gebruiken,

moet u de gebruiksaanwijzing lezen en

alle waarschuwingen en instructies die hij

bevat toepassen.

• Deze machine niet door kinderen laten

gebruiken en niet in de buurt ervan laten

komen.

• Als de sticker beschadigd, onleesbaar of

afwezig is, moet hij vervangen worden.

• Uw handen, voeten of haar niet in de buurt

van de bewegende delen brengen.

 A

DVERTÊNCI

• Qualquer utilização imprópria deste

produto comporta o risco de causar

danos graves.

• Antes de cada utilização, leia atenta-

mente as instruções de utilização

e respeite o conjunto dos avisos

e instruções incluídas.

• Mantenha este aparelho afastado das

crianças e não permita a sua utilização

por estas.

• Se o autocolante estiver daniﬁ cado,

ilegível ou ausente, é conveniente

substituí-lo.

• Não aproxime as suas mãos, pés e

cabelos das peças em movimento.

 UW

AGA

• Nieprawidłowe użytkowanie produktu

może być przyczyną wypadków.

• Przeczytaj instrukcję obsługi i przestrze-

gaj wszystkich zaleceń i instrukcji.

• Nie zezwalaj dzieciom na zabawę na i

w pobliżu urządzenia.

• Wymień etykiety w przypadku uszkodze-

nia, nieczytelności lub ich braku.

• Nie zbliżać rąk, nóg i włosów do

elementów w ruchu.

 FIGYEL

MEZTETÉ

• A szerkezet helytelen használata súlyos

sérülésekhez vezethet

• Használat előtt olvassa el a felhasználói

kézikönyvet és tartson be minden ﬁ gyel-

meztetést, illetve használati útmutatást

• Ne hagyja, hogy a gyerekek a gépre

vagy közelébe kerüljenek

• Cserélje ki a címkét, ha sérült, olvasha-

tatlan vagy hiányzik

• Tartsa távol a kezeket, lábakat, a hajat a

mozgó alka wtrészektől

 Предупреж

дени

• Некорректная эксплуатация данного изделия

может вызвать тяжелые поражения

• Перед использованием внимательно

прочитайте инструкцию по эксплуатации

• Соблюдайте все предосторожности и

рекомендации, которые содержит этот документ

• Не позволяйте детям использовать эту машину.

Не допускайте детей близко к аппарату.

• Если клейкая этикетка повреждена, стерта или

отсутствует, ее необходимо заменить

 AT

ENŢ

• Utilizarea necorespunzătoare a acestui

produs riscă să provoace răniri grave.

• Înainte de utilizare, vă rugăm să citiţi cu

atenţie modul de folosire şi să respectaţi toate

Atenţionările şi instrucţiunile pe care acesta

le conţine.

• Nu permiteţi copiilor să utilizeze această

maşină şi ţineţi-i departe de aceasta.

• Dacă autocolantul este deteriorat, ilizibil sau

lipseşte, este indicat să-l înlocuiţi

• Nu vă apropiaţi mâinile, picioarele şi părul

de piesele în mişcare.

 UPOZO

ENIE

• Akékoľvek nevhodné použitie tohoto

výrobku môže vyvolať vážne poranenia.

• Pred akýmkoľvek použitím výrobku si

starostlivo prečítajte návod na použitie a

rešpektujte všetky upozornenia a pokyny,

ktoré sú tu uvedené.

• Nedovoľte deťom, aby tento prístroj

používali a približovali sa k nemu.

• V prípade, že je samolepiaci štítok

poškodený, nečitateľný alebo štítok chýba

na výrobku, je potrebné ho vymeniť.

• Nepribližujte ruky, nohy a vlasy k

súčiastkam, ktoré sa pohybujú.



UPOZO

ĚNÍ

• Jakékoliv nevhodné použití tohoto výro-

bku může způsobit vážná poranění.

• Před jakýmkoliv použitím výrobku si

pečlivě pročtěte návod k použití a res-

pektujte všechna upozornění a pokyny,

která jsou zde uvedena.

• Zabraňte dětem, aby tento přístroj

používaly a přibližovaly se k němu.

• Jestliže je samolepicí štítek poškozen,

je nečitelný nebo na výrobku chybí, je

nutné jej vyměnit.

• Nepřibližujte ruce, nohy a vlasy k

pohybujícím se součástkám.

 VAR

ING

• Felaktig användning av denna

produkt riskerar att förorsaka allvarliga

personskador.

• Läs noga bruksanvisningen innan du

använder produkten och ta hänsyn till

alla varningar och instruktioner som den

innehåller.

• Låt inte barn använda denna maskin och

håll dem på avstånd från den.

• Om dekalen är skadad, oläslig eller

saknas, måste den ersättas med en ny.

• Låt inte händerna, fötterna eller håret

komma i närheten av rörliga delar.

 ПРЕДУП

РЕЖД

ЕНИЕ:

• Всяко неправилно използване на този продукт

може да доведе до сериозни наранявания.

• Преди да използвате продукта, моля прочетете

внимателно начина на употреба и спазвайте

всички предупреждения и инструкции, които

той съдържа.

•

Не позволявайте тази машина да бъде използвана

от деца и ги дръжте на разстояние от нея.

• Ако самозалепващата лента е повредена,

нечетлива или липсва, тя трябва да бъде

сменена.

• Не доближавайте ръцете, краката и косите си

до движещите се части

 UY

• Bu ürünün herhangi bir yanlış kullanımı

ağır yaralara yol açabilir.

• Her kullanımdan önce, kullanım yönte-

mini dikkatle okumanız ve içindeki tüm

uyarı ve talimatlara uymanız gerekir.

• Çocukların bu makineyi kullanmalarına

izin vermeyin ve onları bu makineden

uzak tutun.

• Yapışkan etiket zarar görmüş, okunaksız

veya mevcut değilse, yenisi ile

değiştirilmesi uygun olacaktır.

• Ellerinizi, ayaklarınızı ve saçlarınızı hare-

ket halindeki parçalara yaklaştırmayın.

 ЗАСТЕРЕ

ЖЕ

ННЯ

• Всяке не відповідне застосування виробу

утворює ризик тяжких поранень.

• Перед застосуванням прочитайте

інструкцію використання та дотримуйтеся

усіх попереджень та порад, які вона містить.

• Не дозволяйте дітям користатися цим

апаратом та не підпускайте їх близько

до нього.

• Якщо наклейка пошкоджена, нерозбірлива

або відсутня, треба її замінити.

• Не наближайте руки, ноги та волосся до

деталей, що рухаються.



•

ENGLISH

PRESENTATION

The VM190 is a new generation exercise bike.

This bike places you in an anatomic position, the back straight and the arms in a resting position.

This product is equipped with magnetic transmission for greater pedaling comfort without jolts.

1. Read all the instructions in this manual before using the product.

Use this product only in the way described in this manual. Keep

this manual during the productʼs service life.

2. This appliance is in compliance with European, American and

Chinese standards related to fitness products for domestic and

non-therapeutic use. (EN-957-1 and 5 classes HC / GB17498)

3. An adult should do the assembly of the appliance.

4. It is up to the owner to make sure that all of the productʼs users

are properly informed on all the user precautions.

5. Domyos disclaims any responsibility in case of claim for injury

or damages to any person or property resulting from improper

utilization of this product by the purchaser or any other person

(valid only in the United States).

6. The product is intended for domestic use only. Do not use the

product in a commercial, rental or institutional context.

7. Use the product indoors, away from moisture and dust, on a

level and solid surface and in a clear area. Be sure there is enough

space for safe access to and passage around the product. Cover

the floor beneath the product for protection.

8. It is the userʼs responsibility to ensure efficient maintenance

of the appliance. After assembling the product and before each

use, check that the attachment elements are well tightened without

extending. Check the state of wear and tear parts.

9. In the event of damage to your product, have all worn out or

defective parts replaced immediately by the After-Sales Service

of your nearest DECATHLON store and do not use the product

before it is completely repaired.

10. Do not store the product in a humid place (edge of swimming

pool, bathroom…)

11. Always wear sports shoes to protect the feet while exercising.

Wear appropriate clothing when exercising. DO NOT wear

loose clothing that could get caught in moving parts. Remove

jewellery.

12. Tie long hair so that it does not get in the way when exerci-

sing.

13. If you feel pain or dizziness while exercising, stop immedia-

tely, rest a while and consult your doctor.

14. Keep children and pets away from the product at all times.

15. Keep hands and feet away from moving parts.

16. Before starting an exercise program, you should consult a doc-

tor to make sure that there are no counter-indications especially if

you have not practiced any sport for several years.

17. Do not let setting devices extend outward.

18. Do not tinker with your VM190.

19. Keep your back straight when using the product. Do not arch

your back.

20. The pulse sensor is not a medical device. Various factors may

affect the accuracy of rate readings. The pulse sensor is intended

only as an exercise aid in determining heart-rate trends in gene-

ral.

SAFETY

Warning: to reduce the risk of serious injury, please read the important precautions below before using the product.

Getting into shape must be done in a CONTROLLED manner.

Before beginning any exercise program, consult your doctor.

This is especially important for people aged over 35 or who have previously had health problems,

and those who have not done any sport for a number of years.

Read all instructions before use.

WARNING

You have chosen a piece of fitness equipment by DOMYOS. We thank you for your confidence in us.

We have created the DOMYOS brand to provide a way for all athletes to stay in shape.

This product has been designed by athletes for athletes. We would be pleased to receive your comments

and suggestions concerning DOMYOS products. Therefore, your store team is ready to listen, as is the DOMYOS

products design department. You can also find us at www.domyos.com. We wish you successful training and hope

that you will enjoy using this DOMYOS product.

ENGLISH

21. Notice to persons with pacemakers, defibrillators or other

implanted electronic devices. Persons who have a pacemaker use

the pulse sensor at their own risk. Before starting use, an exercise

test under a doctorʼs supervision is advised.

22. Pregnant women are not advised to use the product. Please

consult your doctor before using it.

23. Always hold the handlebar when getting on, getting down, or

using the product.

24. Care should be taken mounting/dismounting the exercise

bicycle.

25. When you stop exercising, allow the pedals to slowly come

to a stop.

26. Maximum user weight: 110 kg – 242 pounds.

27. There should only be one person on the product during the

exercise

28. Clean with a damp sponge. Rinse and dry thoroughly

SAFETY

SETTINGS

Warning: It is necessary to get off the bike to proceed to the settings (saddle, handlebar)

HOW TO ADJUST THE

POSITION OF THE SEAT

For effective exercising, the seat

should be at the proper height.

As you pedal, there should be

a slight bend of the knees when

the pedals are at the lowest

position. To adjust the seat, first

hold the seat (45) and loosen the

seat post knob (41). Align one of

the holes in the seat post with the

hole in the frame tube (4). Insert

the seat knob into the frame and

the seat post, and tighten the

seat knob (41) into the frame.

CAUTION :

• Be sure to insert the seat post

knob through one of the holes

in the seat post, and firmly

tighten the seat post knob.

• Never exceed the maximum

saddle height.

HOW TO LEVEL THE BIKE

If the bike rocks during use, turn

one or both plastic caps at the

end of the back foot until the

rocking stops.

SETTING THE RESISTANCE

According to the EN (European

Norm) deﬁ nition, this product is an

item of “pedal crank training equi-

pment”.

You can adjust the braking torque

not only with your pedalling speed

but also by manually choosing

your resistance level (by turning

the torque control knob on non-

motorised products and by pres-

sing the +/- buttons on motorised

products).

However, if you retain the same

level of resistance, the braking

torque will increase/decrease as

your pedalling speed increases

and decreases.

1 2

ENGLISH

FC 50 CONSOLE

SETTING

1. Remove the console from its holder, take the

battery compartment lid off (located on the

rear of the product) and insert two AA or

UM-3 batteries in the battery compartment

behind the screen.

2. Make sure the batteries are installed cor-

rectly and are flush with the springs.

3. Put the battery compartment lid back on and

check to ensure that it is secure.

4. If the display is illegible or partial, remove

the batteries, wait 15 seconds and then put

them back in.

5. If you remove the batteries, the computer

memory is erased.

RECYCLING :

The “crossed-out bin” symbol indicates that this product and the batteries it contains cannot be disposed of with household waste.

They are subject to specific sorting.

Take the batteries and your unusable electronic product to an authorised collection area for recycling.

Recycling your electronic waste will protect the environment and your health.

INSTALLING THE BATTERIES

RESET

Below are the settings for the buttons on your VM 190 bike.

Mi Km

Choose km/h or Mi/h according to your country:

Press the RESET button.

 If there is a setting error, an error message will appear on the console

Err

. Check the position of the cursors.

 The «click» of the cursor confirms it is in the right position.

VM 0 VE

Put the first cursor into “VM” position for your VM190:

RO 0 ST

Put the second cursor into “0” position

ENGLISH

AUTOSCAN: Alternate display of functions every 5

seconds.

RESETTING THE PRODUCT TO ZERO:

The product goes into standby mode after five minutes of

inactivity.

The indicators are reset to 0 when the product goes into stan-

dby mode (data is not saved).

This console is fully automatic and turns on as soon as you start pedalling.

DISPLAY

AUTOMATIC CONSOLE

1 - Speed:

This function displays an estimated speed.

This distance may be either in km/h or mph, depending on the

position of the switch on the rear of the product.

2 - Distance:

This function indicates estimated distance covered since the begin-

ning of the workout.

This distance may be displayed either in km or miles, depending on

the position of the switch on the rear of the product.

3 - Calories:

This function displays an estimation of calories expended since the

beginning of the session.

4 - Time:

This function indicates the time elapsed since the beginning of the

workout.

This is indicated in “Minutes: Seconds for the first hour, then it swit-

ches to “Hours: Minutes”.

After 10h the counter is automatically reset to 0.

IMPORTANT: For several dozen seconds or when there is a rapid

change in heart rate, the value displayed may not match your actual

heart rate.

This is due to the mechanism starting up.

FUNCTIONS:

- If you note that the counter does not display the correct units of distance, check that the switch behind the console is in the Mi position to

display in miles, and in the Km position to display in kilometres. Remove and replace the batteries for the change to take effect or press

the RESET button.

- If you note abnormal distances or speeds or if an «ERR» message appears, check that the switch behind the console is in the VM position

for a magnetic bike and VE for an elliptical bike, then press the RESET button.

On magnetic bikes, each turn of the pedals corresponds to a distance of 4 metres; on elliptical bikes, two turns correspond to a distance of

1.6 metres (these values correspond to average bike-riding or walking speeds.)

TROUBLESHOOTING

ENGLISH

Cardio training is aerobic exercise (muscle development using oxygen); it enables you to improve your cardiovascular capacity.

More speciﬁ cally, you improve the tone of your heart muscle and blood vessels.

Cardiovascular training takes oxygen from the air you breathe into your muscles.

The heart pumps this oxygen throughout the entire body, and especially to the muscles that are doing the work.

Taking your pulse regularly while exercising is essential for controlling

your training.

If you don’t have an electronic measuring instrument, this is how you do

it :

To take your pulse, place 2 ﬁ ngers over :

your neck, beneath the ear, or inside the wrist next to the thumb

Don’t press too hard :

Pressing too hard lessens the blood ﬂ ow and can slow down the heart

rhythm.

After counting the beats for 30 seconds, multiply by 2 to get the number

of beats per minute.

Example :

A count of 75 beats gives 150 beats/minute

CONTROL YOUR PULSE RATE

CARDIO-TRAINING

A – Warm-up phase: progressive effort

The warm-up is the preparatory phase for exercise and gets your body

COMPLETELY READY to start working out.

It is a way to PREVENT INJURIES TO TENDONS AND MUSCLES.

It involves two stages:

WAKING UP THE MUSCULAR SYSTEM, AND OVERALL WARM-UP.

1) You wake up your muscles with a SERIES OF SPECIFIC STRETCHES that

PREPARE YOU FOR EXERCISE: every muscle group is used, and the joints

are stimulated.

2) The overall warm-up makes it possible to put the cardio-vascular and

respiratory system into action gradually, for a better blood supply to

the muscles and better preparation for the exercise. It should be long

enough: 10 minutes for a recreational sport, and 20 minutes for a com-

petitive sport. Note that you should warm up for longer: in the morning

and if you are over 55.

B – Training

The workout is the main phase of your physical activity.

By working out on a REGULAR basis, you can improve your physical ﬁ tness.

• Anaerobic work for improving endurance.

• Aerobic work for improving cardio-pulmonary strength.

C – Warming down

This corresponds to low-level activity; it is the gradual “resting” phase. WAR-

MING DOWN returns your cardiovascular, respiratory and circulatory sys-

tems and your muscles to normal functioning (thereby preventing undesirable

side effects such as the build-up of lactic acid, which is one of the major causes

of muscle pain namely, cramps and stiffness).

D - Stretching

You should stretch after warming down. Stretching after exercise: Minimises

MUSCULAR STIFFNESS caused by the build-up of.

PHASES OF PHYSICAL ACTIVITY

• Training at 80 to 90% and over of maximum heart rate: Anaerobic and red zones reserved for competitive, specialist

athletes.

• Training at 70 to 80% of maximum heart rate: Endurance training.

• Training at 60 to 70% of maximum heart rate: Getting ﬁ t/Burning off fat.

• Training at 50 to 60% of maximum heart rate: Staying in shape/Warm-up.

Male Female

Beats per minute

Age

Beats per minute

Age

If your age differs from those given in the table, you can use the following formulae to calculate your maximum heart rate which corresponds to 100%.

For men: 220 - age

For women: 227 - age

CARDIOVASCULAR TRAINING: EXERCISE ZONE

ENGLISH

The exercise bike provides an excellent kind of cardio-training activity. Training on this equipment is designed to increase your cardio-vascular

capacity. On this principle, you improve your physical condition, your endurance and you burn calories (an indispensable activity for weight

loss in association with dieting).

Finally, the exercise bike allows you to tone the muscles in the legs and buttocks.

The muscles in the calves and the lower abdominals are also worked.

PARTS OF THE BODY WORKED

When just starting out, begin by training over several days with a slight resistance and pedalling speed, without forcing, and taking rest breaks as

needed. Then progressively increase the frequency or duration of your exercise sessions.

Weight Maintenance/Warm-up:

progressive effort starting at 10

minutes.

For a workout designed either to keep you

in shape or for re-education purposes, you

may train every day for around ten minutes.

This type of exercise is designed to stimulate

your muscles and joints or may be used as

a warm-up to additional physical activity.

To increase the muscle tone of the legs,

select a higher resistance and lengthen the

exercise period.

Of course, you may vary the pedalling resis-

tance throughout your exercise session.

Aerobic fitness workout: moderate

effort for a fairly long period (35

min to 1 hour).

If you wish to lose weight, this type of exer-

cise, combined with a diet, is the only way

to increase the quantity of energy consumed

by the organism. Nevertheless, it is point-

less to push yourself beyond your limits. It is

the regularity of training that will allow you

to obtain the best results.

Select a fairly weak pedalling resistance

and exercise at your own rhythm, but at

least for a period of 30 minutes. This exer-

cise should raise a slight sweat but should

under no circumstances leave you breath-

less. It’s the duration of the exercise, at a

slow rhythm, that will require your organism

to draw its energy from your fat reserves

provided that you pedal for more than thirty

minutes, a minimum of three times a week.

Aerobic training for endurance: sus-

tained effort for 20 to 40 minutes.

This type of training targets significant

reinforcement of the cardiac muscle and

improved respiratory activity.

The resistance and/or speed of pedalling

is increased so as to increase respiration

during the exercise. The effort here is

more sustained than for the maintenance

workout.

As your training progresses, you will be

able to sustain the effort for longer periods,

at a faster rate or with a higher degree of

resistance. You may train a minimum of

three times a week for this type of training.

Training at a faster rate (anaerobic workout

and workout in the red zone) is reserved

for athletes and requires adequate prepa-

ration.

After each training session, take several

minutes to pedal with diminishing speed

and resistance in order to cool down and

progressively bring the body to a state of

rest.

USAGE

DOMYOS guarantees the materials and workmanship of this product under normal conditions of use for 5 years for the structure and 2 years

for parts subject to wear and tear and for workmanship, starting at the date of purchase as indicated by the date on the till receipt.

DOMYOS’S obligation with regard to this guarantee is limited to the replacement or repair of the product, at the discretion of DOMYOS.

All products for which the warranty is applicable must be received by DOMYOS at one of its approved facilities, delivery prepaid, accompa-

nied by adequate proof of purchase.

This warranty does not apply to cases of:

• Damage caused during transport

• Improper or abnormal use

• Repairs carried out by technicians not accredited by DOMYOS

• Use for commercial purposes

This warranty does not exclude any legal guarantees applicable according to country and/or province.

OXYLANE - 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D’ASCQ – France

WARRANTY

Domyos VM 190 Operating Instructions Manual

Marca: Domyos

Model: VM 190

Categorie: Fitness, gimnastică

Tip: Operating Instructions Manual

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