INFORMATION ON EXERCISE ZONES AND HEART RATE
HR = Heart Rate (in beats per minute)
Max HR = 210 – (0.65 x your age)
HR > 90% max HR
High performance zone reserved for experts
HR = 80-90% max HR
Performance improvement zone
HR = 70-80% max HR
Endurance improvement zone
HR = 60-70% max HR
Moderate effort zone for gentle exercise and weight loss
HR < 60% max HR
Best zone for warming up and recovery
DIAGNOSING ERRORS
INCONSISTENT DISTANCE AND SPEED INFORMATION OR ERR MESSAGE
Check that the traveller on the back of the console is on VE then press the RESET button.
INCONSISTENT DISTANCE AND SPEED UNITS
Check the position of the traveller on the back of the console (MI = miles / KM = kilometres). Remove and replace the batteries to change it, or
press the RESETbutton.
USE
If you are a beginner, start by training for several days at a gentle pace; don't push yourself and rest if necessary. Gradually increase the frequency and
duration of sessions. Ensure the room in which you are exercising is well ventilated.
Stretching/warming up: Gentle effort for a minimum of 10 minutes
To maintain fitness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good, gentle
work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise.
To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.
Aerobic exercise for weight loss: Moderate effort for 35 to 60 minutes
This type of training is an effective way of burning calories. There is no point in pushing yourself unduly; for the best results
the most important thing is frequency of exercise (at least 3 times a week) and the duration of the session (35 to 60 minutes).
Exercise at average intensity (moderate effort so you are not out of breath).
In order to lose weight, as well as taking regular physical exercise, it's essential to follow a balanced diet.
Aerobic training for endurance: Sustained effort for 20 to 40 minutes
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3 times a week
at a steady pace (rapid breathing). As your training progresses, you will be able to maintain this effort for longer, and at an
improved pace.
Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and requires special preparation.
Cool down
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase helps your cardiovascular and
respiratory systems, blood circulation and muscles return to normal. It also helps to eliminate side effects such as the accumulation of lactic acid
which is one of the major causes of muscle pain (cramps and stiffness).
Stretching
Stretching after exercise reduces muscle stiffness caused by lactic acid accumulation and stimulates blood circulation.
COMMERCIAL GUARANTEE
DOMYOS guarantees this product in normal conditions of use, 5 years for the structure and 2 years for other parts and labour, from the date of
purchase, the date on the receipt is binding.
DOMYOS'S obligation with regards to this guarantee is limited to the replacement or repair of the product, at the discretion of DOMYOS.
This guarantee doesn't apply in cases of:
•
Damage caused during transportation
•
Use and/or storage outside or in a wet environment
•
Poor assembly
•
Misuse or abnormal use
•
Poor maintenance
•
Repairs made by technicians not approved by DOMYOS
•
Use in a non-domestic setting
This warranty does not cancel the legal guaranty applicable in the country of purchase.
To take advantage of your product's guarantee, consult the last page of the user's guide.
% Max HR
Age
11
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