Domyos ST 190 Mode d'emploi - Page 4
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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.
P R E S E N TAT I O N
The stepper simulates stair climbing using hydraulic pumps which allow you to perform this exercise on the spot.
The stepper is a cardio-training machine.
Using the principle of cardio-training (aerobic exercise), the stepper enables you to improve your endurance (maximum capacity for oxygen absorption)
and your physical condition, and allows you to burn calories (controlling and losing weight as part of a diet).
In addition to the cardiovascular and respiratory benefits, the stepper tones your buttocks, thighs and calves using impact-free movements.
WARNING
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.
S A F E T Y
to reduce the risk of serious injury, please read the following important user precautions before using the pro-
duct.
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. The owner is responsible for ensuring that all users of this product
are properly informed as to how to use this product safely
3. 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
4. This product is intended for domestic use only. Do not use this
product in a commercial, rental, or institutional setting.
5. Use this product indoors, away from humidity and dust, on a flat,
hard surface and in a sufficiently large space. Make sure that
there is sufficient space for safe access to and safe movement
around the product.
6. To protect the floor, place a rug under the product. 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.
7. Put your hair up so that it does not get in the way during exercise
8. If you feel any pain or if you become dizzy while exercising, stop
immediately, rest, and consult a physician.
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9. Keep children and pets away from the product at all times
10. Keep your hands and feet away from moving parts
11. Do not modify your product
12. If your product deteriorates, take it to your Decathlon store.
13. Do not store this product in a damp place (e.g. edge of a pool,
bathroom etc.)
14. After using your product for a certain length of time, the resis-
tance cylinders heat up.
15. Allow the product to cool down before you touch it.
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C A R d I O
Cardio training is aerobic exercise (muscle development using oxygen); it enables you to improve your cardiovascular capacity.
G E N E R A l C A R d I O - T R A I N I N G P R I N C I P l E S
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.
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.
Carry out this exercise at your own pace but for at least thirty minutes.
This exercise should cause you to build up a mild sweat, but it certainly
should not leave you out of breath.
EXERCISE ZONE
Heartbeats per minute
• Training at 80 to 90% and
100%
200
195
above of maximum heart
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185
rate: Anaerobic zone and
180
175
red zone reserved for high-
170
165
performance athletes and
160
100%
155
specialists.
80%
160
156
• Training at 70-80% of maxi-
152
148
144
mum heart rate: Endurance
140
70%
136
132
128
80%
training
140
124
136
133
129
126
122
• Training at 60% to 70% of
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60%
115
70%
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maximum heart rate:
120
108
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114
Getting into shape/burning
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108
105
off fat.
102
50%
99
96
60%
100
93
97
95
• Training at 50 to 60% of
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90
87
maximum heart rate:
85
82
50%
80
Maintenance/warm-up
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Age
20
25
30
35
40
45
50
55
60
65
P H A S E S O F P H Y S I C A l A C T I v I T Y
A
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 competitive sport. Note that you should warm up for
longer: in the morning and if you are over 55.
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T R A I N I N G
It's 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 run 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.
Little by little, as you train, you will be able to work out for longer, at a
faster pace.
Aerobic endurance training requires at least three training sessions per
week.
More intense workouts (anaerobic work and red-zone work) are reserved
for athletes and require specific preparation.
After each workout, set aside several minutes to jog at a lower speed to
slow down and gradually relax your body.
CONTROl YOUR PUlSE RATE
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
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 impro-
ving endurance. Aerobic work for improving cardio-pulmonary strength.
C
Warming down
This corresponds to low-level activity; it is the gradual "resting" phase. WARMING
DOWN returns your cardiovascular, respiratory and circulatory systems 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
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