Safety Instructions; Exercise Instructions - BH FITNESS G-245 Instrucciones De Montaje Y Utilización

SAFETY INSTRUCTIONS

Consult your doctor before starting any exercise
pro- gram. It is advisable to undergo a complete
physical examination. Work at the recommended
exercise level, do not ove- rexert yourself. If you
feel any pain or discomfort, stop exercising
immediately and consult your doctor. Use the
appliance on a solid, fl at surface, with some type
of protection for the fl oor or carpet. In the interest
of safety, the equipment must have at least 0.5
metres of free space around it. Do not allow
children to play with the equipment or in the
immediate vicinity. Keep your hands well away
from any of the moving parts. Check the elliptical
trainer before starting the exercise; to make sure
that all of the parts are attached and that the
nuts, bolts, pedals and focus bars have been
tightened correctly prior to use. Wear appropriate
clothing and footwear for the exer- cise. Do not
use loose clothing. Do not wear leather soled
shoes or footwear with high heels.
This appliance has been tested and it complies
with standard EN957 under class H.C., suitable
for semi-professional use User maximum weight
120kg. Braking is independent of speed.
IMPORTANT
Read the instructions carefully before proceeding
to assemble the equipment.
Remove all the parts from the cardboard
packaging and check them against the parts list
to ensure that there is nothing missing.
Do not throw the cardboard away until the
elliptical trainer is fully assembled.
Always use the appliance in accordance with the
instructions. If you discover any defective compo-
nent while assembling
equipment, or if you hear any st range noise
during exercise then stop. Do not use the
appliance until the problem has been resolved.

EXERCISE INSTRUCTIONS

Use of the ELLIPTICAL TRAINER offers various
benefi ts; it will improve fi tness, muscle tone and
when used in conjunction with a calorie controlled
diet it will help you to lose weight.
1. Warm-up phase
This phase speeds up the body's blood circulation
and gets the muscles ready for exercise. It also
reduces the risk of cramp and sprains. It is
advisable to do some stretching exercises, as
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or checking the
shown below. Each stretch should
approximately 30 seconds, do not ove-rexert the
muscles. If you feel pain, STOP.
2. Exercise phase
This phase requires the greatest physical exertion.
After regular exercise the leg muscles will
become more fl exible. It is important to keep
the rhythm constant. The rhythm of the exercise
should be fast enough to bring the heart rate
into the target area, as shown on the following
graph:
This phase should last at least 12 minutes,
although it is advisable for most people to start
off with sessions of 10-15 minutes.
3. Cool-down phase
This phase allows the cardiovascular and muscle
system to relax. It consists of repeating the
warm-up exercises, i.e. reducing the rhythm and
continuing for approximately 5 minutes. Repeat
the stretching exercises but remember not to
overexert the muscles. Eventually your training
sessions will have to become longer and more
intensive. It is advisable to exercise at least three
days per week, on alternate days.
Muscle toning
You should select a high exertion level in order to
tone muscles during exercise. This entails greater
stress on the leg muscles, so it may be wise to
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