DIS Domyos VM 480 Operating Instructions Manual

Marca: DIS

Modello: Domyos VM 480

Categoria: Fitness, ginnastica

Tipo: Operating Instructions Manual

VM 480

NOTICE D’UTILISATION

OPERATING INSTRUCTIONS

MODO DE EMPLEO

GEBRAUCHSANWEISUNG

ISTRUZIONI PER L’USO













NÁVOD NA POUŽITIE

NÁVOD K POUŽITÍ

BRUKSANVISNING



KULLANIM KILAVUZU



使用说明

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

Made in China - Hecho en China - Произведено в Китае

VM 480 VM 480

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

DECATHLON - 4, Boulevard de Mons - 59665 Villeneuve d'Ascq - France

Réf. pack : 1051.133 - CNPJ : 02.314.041/0001-88 -

Made in China - Hecho en China - Произведено в Китае

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Настройка VM 460 производится в соответствии с ростом пользователя

Ρυθμίστε το VM 460 στο ύψος σας

VM 460

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调节产品高度与您身材相宜。

rEGLAGES • ADjUSTMENTS • AjUSTES • EINSTELLUNGEN • rEGOLAZIONI •

INSTELLINGEN • rEGULAÇÕES •









 • AYArLAr •  • •

调节

MONTAGE • ASSEMBLY •MONTAjE • MONTAGE • MONTAGGIO • AFwErkING

• MONTAGEM •







MONTErING •  • MONTAj •  •

•

安装

VM 480

89 x 65 x 152 cm

35 x 25 x 60 inch

29,3 kg

64,6 lbs

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 -

鞍座支管

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

坐垫高度调节旋钮

Pédale - Pedal

Pedal - Pedal

Pedale - Pedaal

Pedal - Pedał

Pedál - Педаль

Pedală - Pedál

Šlapky - Pedal

Педал - Pedal

Педаль -

踏板

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 -

手把立管

Guidon - Handlebars

Manillar - Lenker

Manubrio - Stuur

Guiador - Kierownica

Kormány - Руль

Ghidon - Riadidlá

Řidítka - Styre

Кормило - Gidon

Кермо -

手把

Siège - Seat

Asiento - Sattel

Sedile - Zadel

Assento - Siodełko

Ülés - Седло

Scaun - Sedadlo

Sedlo - Sits

Седло - Oturak

Сідло -

座位

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

松紧调节齿轮

Console - Console

Consola - Konsole

Console - Console

Consola - Konsola

Műszerfal - Дисплей

Consolă - Konzola

Konzole - Konsol

Табло - Konsol

Приставка -

控制面板

Capteurs de pulsations - Pulse sensors

Sensores de pulso - Pulssensoren

Sensori di pulsazioni - Hartslagsensoren

Sensores de pulsações - Czujniki pulsu

Pulzusszám-érzékelők - Датчики пульса

Captatori de pulsaţii - Snímač pulzu

Snímače tepu - Pulsgivare

Датчици на пулса - Nabız algılayıcılar

Пульсові сенсори -

脉搏测试仪

m WARNING

• Misuse of this product may

result in serious injury.

• Read user’s manual and

follow all warnings and

operating instructions prior

to use.

• Do not allow children on

or around machine.

• Replace label if damaged,

illegible, or removed.

• Keep hands, feet and hairs

away from moving parts.



• 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 avertisse-

ments et instructions qu’il contient.

• Ne pas permettre aux enfantsd’uti-

liser 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 cheveux de toutes les pièces en

mouvement.



• 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 estuviera dañada o ilegible,

conviene sustituirla.

• No acercar sus manos, pies y

cabello de todas las piezas en

movimiento.



• Jede unsachgemäße Benutzung

dieses Produktes kann schwere

Verletzungen zur Folge haben.

• Vor jedem Gebrauch bitte diese

Gebrauchsanweisung aufmerksam

lesen und alle darin enthaltenen

Warnhinweise und Anweisungen

befolgen.

• Kindern ist die Benutzung dieser

Maschine zu untersagen und sie

sind davon fernzuhalten.

• Ist der Aufkleber beschädigt, unle-

serlich oder nicht mehr vorhanden,

muss er ersetzt werden.

• Ihre Hände, Füße und Haare von

allen drehenden Teilen fernhalten.



• 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, illeggi-

bile o assente, occorre sostituirla.

• Non avvicinare mani, piedi e capelli

ai pezzi in movimento.



• Onjuist gebruik van dit product kan

ernstige verwondingen veroorzaken.

• Voordat u het product gaat gebrui-

ken, 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.



• Qualquer utilização imprópria deste

produto comporta o risco de causar

danos graves.

• Antes de cada utilização, leia aten-

tamente 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 danicado,

ilegível ou ausente, é conveniente

substituí-lo.

• Não aproxime as suas mãos, pés e

cabelos das peças em movimento.



• Nieprawidłowe użytkowanie

produktu

może być przyczyną wypadków.

• Przeczytaj instrukcję obsługi i

przestrzegaj wszystkich zaleceń i

instrukcji.

• Nie zezwalaj dzieciom na zabawę

na i w pobliżu urządzenia.

• Wymień etykiety w przypadku

uszkodzenia, nieczytelności lub

ich braku.

• Nie zbliżać rąk, nóg i włosów do

elementów w ruchu.



• A szerkezet helytelen használata

súlyos sérülésekhez vezethet

• Használat előtt olvassa el a

felhasználói kézikönyvet és tartson

be minden gyelmeztetést, illetve

használati útmutatást

• Ne hagyja, hogy a gyerekek a

gépre vagy közelébe kerüljenek

• Cserélje ki a címkét, ha sérült,

olvashatatlan vagy hiányzik

• Tartsa távol a kezeket, lábakat, a

hajat a mozgó alka wtrészektől



• 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

• Необходимо следить за тем, чтобы руки,

ноги и волосы находились вдали от

движущихся частей аппарата

ATENŢIE

• 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.



• 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.



• Jakékoliv nevhodné použití to-

hoto výrobku může způsobit vážná

poranění.

• Před jakýmkoliv použitím výrobku

si pečlivě pročtěte návod k použití

a respektujte 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 výro-

bku chybí, je nutné jej vyměnit.

• Nepřibližujte ruce, nohy a vlasy k

pohybujícím se součástkám.



• Felaktig användning av denna pro-

dukt 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.



• 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.



• Bu ürünün herhangi bir yanlış

kullanımı ağır yaralara yol açabilir.

• Her kullanımdan önce, kullanım

yöntemini 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

hareket halindeki parçalara

yaklaştırmayın.



• 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.

䇋ֱᣕ⬙䗮

•

This product, which complies with

EN 957 class HC, GB17498 standard,

is not designed for therapeutic use.

MAXI

130 kg / 286 lbs

DECAThLON - 4 bd de Mons -

59665 Villeneuve d'Ascq - France

F: (+).33.3.20.50.00

EN 957-1,5/ASTM F1250 - F2276 / 16CFR1303 / GB17498

Order : xxxxxx - xxxxxx

wxx-2004

STT : xxx

DPP : DP Shangaï

Made in CHINA

Model : 3310596

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

PRESENTATION

This product is a new-generation fitness bicycle. Thanks to its specially-designed shape, this bike places you in an anatomical position.

This product is equipped with a magnetic transmission system for optimal and smooth pedalling comfort. The stationary bicycle is an excellent

means of cardiovascular exercise. Training on this apparatus will increase your cardiovascular capacity. This will help to improve your

physical fitness and your endurance, and you will also burn calories (a necessary step in losing weight, in conjunction with a diet).

The stationary bicycle will enable you to tone your legs and buttocks. Your calf muscles and lower abs are also used in the workout.

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

Only use this product in the manner described in this manual.

Keep this manual for the entire life of the product.

2. This device complies with European, American and Chinese

standards pertaining to fitness products for domestic, non-

therapeutic purposes (EN-957-1 and 5 class HC / GB17498 /

ASTMF 1250).

3. This piece of equipment must be assembled by an adult.

4. The owner is responsible for ensuring that all users of this product

are properly informed as to how to use this product safely.

5. DOMYOS cannot be held liable for claims of injury or damage

sustained by any person or property originating from the use or

misuse of this product by the purchaser or by any other person.

6. This product is intended for domestic use only. Do not use this

product in a commercial, rental, or institutional setting.

7. Use the product indoors on a flat surface in a dry, dust-free

uncluttered place. Ensure that you have enough space to access

and move around the device safely. Protect the floor under the

product by covering it.

8. It is the user’s responsibility to inspect and if necessary tighten all

parts before using the product.

9. If your product deteriorates, do not use it any longer and take it

to your Decathlon store.

10. Do not store this product in a damp place (e.g. edge of a pool,

bathroom etc.).

11. Wear athletic shoes to protect your feet while exercising. DO

NOT wear loose or baggy clothing, since it may get caught in

the machine. Take off all jewellery.

12. Put your hair up so that it does not get in the way during

exercise.

13. If you feel any pain or if you become dizzy while exercising,

stop immediately, rest, and consult a physician.

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

15. Keep your hands and feet away from moving parts.

16. Do not exceed the limits of the adjusting mechanisms.

17. Do not modify your product.

SAFETY

To reduce the risk of serious injury, please read the following important user precautions before using the product.

This product is DIS compatible

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

18. When exercising, do not arch your back: keep it straight.

19. There are many factors that may affect the precision of the

readout from the pulse sensor; it is not a medical device. It is

designed merely to help you determine your approximate heart

rate.

20. People wearing a pace maker, a defibrillator, or any other

electronic implant are advised that they use the pulse sensor

at their own risk. Before the first use, a test exercise under the

supervision of a doctor is thus recommended.

21. Pregnant women are advised not to use the pulse sensor.

22. Before any use consult your doctor.

23. Always hold the handlebars while climbing onto or off the

product.

24. Any assembly or disassembly of the product should be carried

out with care.

25. As you finish your workout, gradually reduce your pedalling

speed until the pedals come to a complete stop.

26. Maximum user weight: 130kg – 286lbs.

27. Only one person may use the product to exercise at any one

time.

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

SAFETY

ADJUSTMENTS

WARNING you must get off the bicycle to make any adjustments (seat, handlebars).

HOW TO ADJUST THE

POSITION OF THE SEAT

For a productive workout, the seat

must be at the right height.

For an effective workout, the seat

must be at the right height, mea-

ning that while you are pedalling

your knees should be slightly bent

when the pedals are at the lowest

position.

In order to adjust the seat, hold

the knob on the seat post, unscrew

it and pull it out. Adjust the seat to

the right height and reinsert the

knob into the seat post, tightening

it completely.

Important:

• make sure that you put the knob

back into place in the seat post

and tighten it completely.

• Never exceed the maximum

seat height.

HOW DO YOU ADJUST THE

HANDLEBARS?

To adjust the height of the handle-

bars, hold them and loosen the

button on the main frame. At the

correct height, align one of the

holes in the handlebar support

tube with the one in the main

frame. Replace the button and

retighten it.

Important:

• Make sure that you put the han-

dlebar support tube back into

place and tighten it completely.

• Never exceed the maximum

height of the handlebar support

tube.

HOW TO ADJUST THE

PEDAL STRAPS

To adjust the pedal strap, first

loosen the locking system under

the pedal, then adjust the strap to

the desired position and retighten

the fastener.

LEVELLING THE BICYCLE

In the event that the bike beco-

mes unstable during use, turn

one or both of the plastic end

knobs on the rear support leg

until the bike is stable.

In the event that the bicycle beco-

mes unstable during use, turn

one or both of the plastic ends

on the rear support leg until the

bicycle is stable.

ADJUSTING THE

RESISTANCE

According to the EN (European

Norm) definition, this product is

an item of “pedal crank training

equipment”.

You can adjust the braking tor-

que not only with your pedal-

ling speed but also by manually

choosing your resistance level (by

turning the torque control knob on

non-motorised products and by

pressing the +/- buttons on moto-

rised products).

However, if you retain the same

level of resistance, the braking

torque will increase/decrease as

your pedalling speed increases

and decreases.

1 3

ENGLISH

FC400 CONSOLE

1. Display of pedalling SPEED or HEART RATE depending on the display selections made by the user*.

2. Display of exercise duration.

3. Display of the DISTANCE covered or HEART RATE depending on the display selections made by the user*.

4. Display of CALORIES expended.

5. Visual warning indicator that you are leaving your target heart rate zone.

6. Indicator for target heart rate setting :

HIGH (100% of max. value)

LOW. (70% of max. value)

7. User SEX selection indicator.

8. User AGE selection indicator.

9. Main HEART RATE, DISTANCE covered or pedalling SPEED display, depending on the selection made by the user.

10. Indicator of whether you have activated the beeper to warn you that you are leaving your target heart rate zone.

* During the workout, the user can change the display by pressing the central € button.

RESETTING THE PRODUCT:

The product goes to standby mode after ten minutes of inactivity.

The indicators are reset to 0 when the product goes into standby mode (the data is not saved)

The counter is activated when the pedals turn for the first time or if you press one of the buttons.

DISPLAY

DIS connection

ENGLISH

Speed:

This function indicates estimated speed, either in km/h or mph,

depending on the position of the switch at the rear of the product

(see diagram).

Distance:

This function indicates estimated distance since the beginning of

the exercise session. This can be displayed in km (kilometres) or

M (miles) depending on the position of the switch on the rear of

the product.

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

switches to “Hours: Minutes”.

After 10h the counter is automatically reset to 0.

Calories:

This function displays an estimation of calories expended since

the beginning of the session.

Heart rate*:

Place the palms of your hands on the pulse sensors; after a few

seconds the heart rate indicator will flash and your heart rate will

be displayed in beats per minute

* IMPORTANT: this is only an estimate, which should in

no circumstances be considered medically reliable.

• 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

FUNCTIONS DIAGRAM

Remember: To return to settings mode, hold down button E.

You can use buttons A and C to increase and decrease the values.

You can scroll through the increments more quickly by pressing down for longer.

You use button B to confirm your selection and to go to the next setting.

If you make a mistake, use button D to go back to a previous screen.

When you have completed your settings, press button E to leave settings mode.

BUTTON FUNCTIONS

Your FC 400 console’s navigation system features:

• a central settings button (E)

• two buttons enabling you to navigate the screens (B and D)

• two value adjustment buttons (A and C)

ENGLISH

1. Remove the console from its holder, take the battery com-

partment 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 correctly 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 sub-

ject 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

- If you note that your counter does not display the correct units of

distance, check that the switch at the rear of the console is in Mi

position for a display in miles and Km for a display in kilometres.

Remove and replace the batteries for the change to take effect.

- If you note abnormal distances or speeds, check the switch at the

rear of the console is in the VM position for a bicycle.

On magnetic bicycles, each turn of the pedals corresponds to a

distance of four metres; on elliptical bicycles two movements corres-

pond to a distance of 1.6 metres (these values are average values

when riding a bicycle or walking).

- If the heart rate indicator does not flash or is flashing erratically,

check that your hands are positioned properly and that the sensors

are not too moist.

TROUBLESHOOTING

Batterij vrijgesteld van

milieutaks. Inleveren bij

een Bebat-inzamelpunt.

Pile exonérée d’écotaxe.

A retourner à un point

de collecte Bebat.

ENGLISH

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

More speciﬁcally, 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 ﬁngers 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 ﬂow 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 ﬁtness.

• 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 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

If you are just starting out, begin by exercising for several days at a low resistance and speed, without forcing it, taking breaks if necessary.

Gradually increase the number or duration of the sessions.

Maintenance/Warm-up: Gradual effort

starting with 10 minutes.

For maintenance work to keep yourself in shape or

get back into shape, you can train every day for

about ten minutes.

This type of exercise will wake up your muscles

and joints, or it can be used as a warm-up before

another type of physical activity.

To increase muscle tone in the legs, choose a

greater resistance and increase the duration of the

exercise.

Obviously, you can vary the pedalling resistance

over the course of your workout.

Aerobic exercise for getting into shape:

Moderate effort for a relatively long time

(35 minutes to 1 hour).

If you wish to lose weight, this type of exercise,

combined with a diet, is the only way to increase

the amount of energy your body consumes. To

do so, there is no need to push yourself beyond

these limits. Training on a regular basis is what

will produce the best results.

Choose a relatively low pedalling resistance and

do the exercise at your own pace, but for at least

30 minutes.

This exercise should cause you to build up a mild

sweat, but it certainly should not leave you out of

breath.

It is the duration of the exercise at a slow pace

that will cause your body to dip into your fat

reserves to get its energy, as long as you pedal

for more than about thirty minutes at least three

times a week.

Aerobic training for endurance: Sustained

effort for 20 to 40 minutes.

This type of training aims to strengthen the heart

muscles significantly and improve respiration.

Pedalling resistance and/or speed is increased

in order to increase breathing speed during the

workout session.

This type of exercise is more sustained than when

you are working out to get into shape.

Little by little, as you train, you will be able to

work out for longer, at a faster pace or with a

higher resistance.

You can do this type of workout at least three

times a week.

After each workout, set aside several minutes to

pedal at a lower speed and resistance, to slow

down and gradually relax your body.

USE

DECATHLON 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.

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

DECATHLON.

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

panied 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 DECATHLON

• Use for commercial purposes

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

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

WARRANTY

DIS Domyos VM 480 Operating Instructions Manual

Marca: DIS

Modello: Domyos VM 480

Categoria: Fitness, ginnastica

Tipo: Operating Instructions Manual

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