32
Workout
CAUTION!
❐
Be careful when climbing onto the machine! Hold onto the handlebars
fi
rmly! If the
resistance is set too low, the pedals may move even if a small amount of pressure
is exerted!
❐
After your workout, do not abruptly get off the machine, follow the instructions in the
section “Cool-down”.
1. Climb onto the machine.
2. Take hold of the handle bars, move them back and forth, one after the other, while
simultaneously pedalling.
3. If you actively move your arms, you can work out your arm and leg muscles at the
same time. If you don’t want to work out your arms, you can mount the handlebars
so that you can use them as a stationary support (see section “Adjusting the han-
dlebars”).
4. You can build the muscles of your front thigh by pedalling forward.
5. You can build the muscles of your back thigh by pedalling backward.
6. If you wish to pedal in a different direction during your workout,
fi
rst stop the machine
and then pedal in the opposite direction.
7. Work out at your own pace and maintain the same pace throughout the entire work-
out.
8. When pedalling you can adjust the resistance of the pedals with the resistance dial.
The greater the resistance, the more dif
fi
cult it is to move the pedals. Adjust the
resistance to your level of
fi
tness.
9. We recommend starting with a 15–20 minute workout and then gradually increasing.
Cool-down
Cooling down is important in order to allow your circulatory system to slowly return to
a normal pulse. This will help you avoid dizziness associated with stopping abruptly as
well as muscle cramps.
1. Before you get off the machine, reduce the pace and continue to work out for 5 min-
utes at this reduced pace.
2. Get off the machine once your breathing has slowed and relaxed.
3. Repeat the warm-up stretches.
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