Gebruiksaanwijzing / Manual

Gebruiksaanwijzing / Manual
Gebruiksaanwijzing / Manual
www.flowfitness.nl
Glider DCT125 Crosstrainer
Handleiding (Nederlands)
Manual (English)
3 - 29
30 - 60
Copyright © Flow Fitness B.V.
Alle rechten voorbehouden. Niets uit deze gebruiksaanwijzing mag worden gebruikt
of gereproduceerd in welke vorm of op welke wijze dan ook zondervoorgaande
schriftelijke toestemming van Flow Fitness B.V.
All rights reserved. Nothing in this instruction manual may be used or reproduced in
any form or way without the express written permission of Flow Fitness B.V.
Inhoud
4
2. Introductie
6
3. Fitness
9
1.1 Gezondheid
1.2 Veiligheid
3.1 Trainen op hartslag
3.2 Warming up en cooling down
4
4
7
8
8
9
11
4. Gebruik
12
5. Algemene informatie
24
6. Garantie
29
5.1 Training schema’s
5.2 Exploded view
5.3 Probleemoplossen
6.1 Garantie
12
19
23
24
26
28
29
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 3
4 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
WAARSCHUWING
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 5
2. Introductie
6 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
2. Introductie
2.1 Inhoud verpakking
1
52L&52R
10
x1
2
19
X1
38
X1
X1
X1 X1
X1
M10
M10
M12
M12
M8
M8
(MM)
X1
2. Introductie
Weerstandsknop
Hoofdframe
Pedaal L+R
2.3 Specificaties
Lengte:
Hoogte:
Breedte:
Gewicht:
106 cm
150 cm
58 cm
42 kg
8 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
3. 3. Fitness
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 9
3. Fitness
Gewicht verliezen
(slagen per minuut)
60%
20 -24
120 - 118
170 -167
25 - 29
117 - 115
166 - 163
30 - 34
114 - 112
162 - 158
35 - 39
111 - 109
157 - 154
40 - 44
108 - 106
153 - 150
45 - 49
105 - 103
149 - 145
50 - 54
102 - 100
144 - 141
55 - 59
99 - 97
140 - 137
96 - 94
136 - 133
3. Fitness
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 11
4. Gebruik
A
3
3
6
D22*D8.5
6
D22*D8.5
7
D15.4*D8.2
8
M8x15L
1
2
8
4
12 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
19
7
6
6
3
4. Gebruik
B
18
(x2)
17
(x2)
10
(b)
a-1
a-2
97
a
(a)
10
49
17
c-1
c-2
97
98
97
29
98
30
d-2
c-3
c-4
17
d-1
18
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 13
4. Gebruik
D
9
M8*1.25*20L (x4)
7
D15.4*D8.2*2T(x4)
6
D22*D8.5*1.5T(x4)
40
M8*1.25*25L (x2)
D15.4*D8.2*2T (x2)
7
52L
52R
66
D25*D8.5*2T (x2)
47
D26*D19.5*0.3T(x2)
23 M8
9
6
7
47
47
10
23
23
40
7
66
68
12
47
D29*21
10
Step-3
14 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
47
52L
68
23
(x2)
4. Gebruik
D
9
M8*1.25*20L
7
D15.4*D8.2*2T(x6)
6
D22*D8.5*1.5T(x6)
(x6)
10
6
49
7
12
9
Step-4
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 15
4. Gebruik
13 29
72
6
7
9
38
E
Step-5
16 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
9
M8*1.25*20L (x2)
7
D15.4*D8.2*2T (x2)
6
D22*D8.5*1.5T(x2)
4. Gebruik
64
F
106
29
M5*10L
(x4)
13
10
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 17
4. Gebruik
G
20
M6*1*45L (x4)
73
D14*D6.5*0.8T (x4)
77
D40*M6*12 (x4)
21R
20
21L
74
73
77
11
M12
18 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
M10
75
4. Gebruik
4.2 Gebruik computer
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 19
4. Gebruik
20 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
4. Gebruik
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 21
4. Gebruik
22 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
4. Gebruik
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 23
5. Algemene informatie
5.1 Training schema’s
Introductie trainingsschemas
Warming up 5 - 10 minuten.
Warming up 5 - 10 minuten.
Train 4 minuten.
Train 5 minuten.
Rust 1 minuut.
Rust 1 minuut.
Train 2 minuten.
Train 3 minuten.
1 minuut rustig bewegen.
1 minuut rustig bewegen.
Cooling down 5 minuten.
Cooling down 5 minuten.
5. Algemene informatie
Warming up 5 - 10 minuten.
Warming up 5 - 10 minuten.
Train 7 minuten.
Rust 1 minuut.
Train 5 minuten.
1 minuut rustig bewegen.
Cooling down 5 minuten.
Train 10 minuten.
Rust 1 minuut.
Train 10 minuten.
Herhaal training 2 a 3 keer.
1 minuut rustig bewegen.
Cooling down 5 minuten.
Warming up 5 - 10 minuten.
Warming up 5 - 10 minuten.
Train 7 minuten.
Rust 1 minuut.
Train 5 minuten.
1 minuut rustig bewegen.
Cooling down 5 minuten.
Train 10 minuten.
Rust 1 minuut.
Train 10 minuten.
Heraal training 2 a 3 keer.
1 minuut rustig bewegen.
Cooling down 5 minuten.
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 25
5. Algemene informatie
6
7
9
38
54
13
15
65
72
26 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
99
73
77
11
20
21R
62
93
44
82
75
88
74
51
57
63
28
17
18
5.2 Exploded view
5. Algemene informatie
No
1
2
3
4
5L
5R
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21L
21R
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36L
36R
37
38
39
40
41
42
43
44
45
46
47
48
QTY
1
1
4
2
1
1
20
18
4
12
1
2
2
2
14
2
2
2
2
1
4
1
1
2
2
2
6
2
1
2
1
1
16
8
2
9
1
1
1
1
1
2
2
1
2
2
2
1
2
1
No
49
50
51
52L
52R
53
54
55
56
57
58
59
60
61
62
63
64
65
66
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
92
93
94
95
96
97
98
99
105
106
Description
Bovenste afdekkap
Fixeer plaat voor magneet
Bout M10*1.5*58L
Linker arm
Rechter arm
Schuim voor arm 500L
Schuim voor arm 600L
Arm afdekkap
Veer D3*D19*67L
Platte ring D24*D13.5*2.5T
Bout M6*1.0*15L
Bout M8*1.25*50L
Gegolfde ring D26*D19.5*0.3T
Crank as
Ronde magneet
Eindkap
Computer
Hand pulse kabel
Platte ring D25xD8.5x2T
Bewegende as Voorste pedaalas Fixeerplaat voor stationeer wiel
Gebogen ring D21xD16.2x0.3T
Arm set
Platte ring D14xD6.5x0.8T
Bout afdekking (M12)
Bout afdekking (M10)
Plastic kapje
Verstelknop
Veer D1.0*55L
Nylon moer M6*1*6T
Buffer
Binnenbuis
Nylon moer M10*1.5*10T
Inbusbout M8*1.25*30L
C-ring S-16(1T)
Bout M6*65L
Moer M6*1*6T
Platte ring D13*D6.5*1.0T
Scharnier
Moer M8*1.25*6T
Gegolfde ring D27*D21*0.3T
Bus D29*D11.9*9T
Fixeermoer D15*13L
Nylon ring D6*D19*1.5T
Platte plastic ring D10*D24*0.4
Bovenste weerstandskabel
Onderste weerstandskabel
Schroef kruiskop M5*0.8*10L
Schroef kruiskop ST4x1.41x20L
Schroef kruiskop M5*10
QTY
1
1
2
1
1
2
2
2
1
2
16
1
4
1
1
4
1
2
2
1
2
1
1
1
4
2
2
1
4
1
1
4
1
2
1
1
1
1
1
2
2
1
4
1
1
2
1
1
1
2
4
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 27
5. Algemene informatie
28 - Gebruiksaanwijzing Glider DCT125 Crosstrainer
6. 6. Garantie
Gebruiksaanwijzing Glider DCT125 Crosstrainer - 29
Manual
www.flowfitness.nl/en
Content
1. Important information
32
2. Introduction
34
3. Fitness
37
4. Use
40
5. General information
52
6. Warranty
57
1.1 Health
1.2 Safety
2.1 Contents of package
2.2 Important parts
2.3 Specifications
3.1 Training by heart rate
3.2 Warming up and cooling down
4.1 Assembly
4.2 Use of the computer
4.3 Maintenance
5.1 Training schedule
5.2 Exploded view
5.3 Troubleshooting
6.1 Warranty
32
32
35
36
36
37
39
40
47
51
52
54
56
57
Manual Glider DCT125 Crosstrainer - 31
1. Important information
1.1 Health
Important:
read this instruction manual first and follow the instructions
carefully before using the product.
-- Consult an expert to determine the training level that is most suitable for you.
-- If you experience any dizziness, nausea or any other physical discomfort while
training, cease the training immediately and consult a physician.
-- Watch your heart beat during the training and immediately stop training when
values are inconsistent.
-- We advise you to do warming up and cooling down exercises during five to ten
minutes before and after use of the product. This way your heart rate can increase
and decrease gradually and you can prevent painful muscles.
1.2 Safety
-- Only use this product as described in this instruction manual.
-- Before using this product check that the product functions as it should. In case of
malfunction or a defect stop training immediately and contact your vendor.
-- Do not use the product when there is a malfunction.
-- The product is only meant for use in the home and it has to be positioned on a flat
surface.
-- The product can only be used by one person at the time.
-- The product can be used by persons with a body weight of up to 135 kilos.
-- Always make sure that there is at least one meter of free space in all directions
around the product when you are training.
-- Don’t stick any objects in any opening of the equipment.
-- Keep children and pets away from the product.
-- Handicapped persons should get consent from a medical expert and follow their
directions for training with the product.
-- Do not place hands or feets under the product.
32 - Manual Glider DCT125 Crosstrainer
1. Important information
-- Never hold your breath during a training session. Your breathing should be at a
normal interval depending on the intensity of the training.
-- Start your training schedule slowly and build it up gradually.
-- Always wear appropriate clothing during training. Don’t wear anything that’s too
loose and can get caught between moving parts of the equipment.
-- When moving the equipment always use the appropriate lifting techniques to
prevent back injury.
-- Check screws and bolts regularly and fasten them if they are loose.
-- The owner of the product is responsible for all users to be aware of the warnings
and instructions as mentioned in this instruction manual.
-- This product is intended for use in a clean and dry environment. Storage in cold
and / or moist areas could lead to problems with the product.
-- This product is not suitable for therapeutic supports / or professionally use in
physical therapy.
WARNING
Have your physical condition checked by a licensed physician before you start
training. This is particularly important for persons over 35 years old or persons
who have any problems with their health. Read all instructions before using the
equipment. Flow Fitness is not responsible for any personal injury or damage to
property caused by the use of this equipment.
This product is not suited for rental or use in a commercial or
professional environment.
Manual Glider DCT125 Crosstrainer - 33
2. Introduction
Thank you for purchasing the Glider DCT125 Crosstrainer. We are convinced that this
product will meet your expectations. You will have had several different reasons for
purchasing this Flow Fitness product. This Flow Fitness product can be purchased
for several reasons. Whatever yours may be, improve stamina, lose weight,
rehabilitation or just because you like to exercise, we are convinced this product will
meet your requirements.
With the Glider DCT125 Crosstrainer you can set different training values to reach
your goal. The heart rate is recorded by the hand sensors or by an optional chest
belt. The magnetic braking system of the Glider DCT125 Crosstrainer is manually
adjustable and gives a smooth, even resistance for a pleasant and responsible
training. Manually you can choose 8 different training levels.
In this instruction manual you will find all information necessary to use the
crosstrainer. Also you will find tips and advice on how to make the most of your
training sessions.
We advise you to carefully read this instruction manual before using the Glider
DCT125 Crosstrainer, so that you can use it safely and benefit from it maximally.
Flow Fitness wishes you successful and enjoyable training sessions.
34 - Manual Glider DCT125 Crosstrainer
2. Introduction
2.1 Contents of package
1
52L&52R
10
x1
2
19
X1
38
X1
X1
X1 X1
X1
M10
M10
M12
M12
M8
M8
(MM)
X1
Manual Glider DCT125 Crosstrainer - 35
2. Introduction
2.2 Important parts
Movable handlebar
Fixed handlebar with hand pulse sensors
Computer
Smartphone, tablet and book holder
Resistance knob
Main frame
Pedal L+R
2.3 Specifications
Length:
Height:
Width:
Weight:
106 cm
150 cm
58 cm
42 kg
36 - Manual Glider DCT125 Crosstrainer
3. Fitness
What is fitness? In general a fitness exercise can be described as an activity that
makes your heart pump more oxygen from your lungs to your muscles by means of
circulating the blood. The more strenuous the training, the more fuel (oxygen) the
muscles need and the more work the heart has to do to pump oxygen rich blood to
the muscles. If you are in good physical shape your heart can pump more blood to
the muscle with each contraction. This means the heart doesn’t have to contract as
many times to transport the necessary oxygen to your muscles. Your resting heart
beat and heart beat when exercising will therefore decrease.
3.1 Training by heart rate
While training it is important to monitor your heart rate. The heart rate is essential for
the result of your training. Your best training heart rate depends firstly on your age.
Your maximum heart beat can be determined by this. Secondly the most effective
heart rate depends on your training goals. If your training goal is to lose weight, then
the most effective training is at 60% of your maximum heart rate. If your training goal
is to improve your stamina, then you should train at 85% of your maximum heart rate.
The body stores energy in two forms: carbohydrates and fat. When we exercise we
use a combination of these two energy supplies. If the training intensity is at a high
level the body will mostly choose the energy that burns fast: carbohydrates. Since
there is a limited supply of these carbohydrates you can’t continue this for a long
period of time. When training at a low intensity the body will mostly choose to use a
long lasting source of energy: fat. Since this is stored in large quantities in the body,
you can continue this kind of training for a longer time.
Below you will find a schedule allowing you to calculate the best heart rate for
your training. In this schedule each age category has a range that your heart rate
should be in during your training. The middle column has the values you should try to
maintain if you want to lose weight. If you want to improve your stamina you should
try to maintain the rates in the right column.
Manual Glider DCT125 Crosstrainer - 37
3. Fitness
Age
Weight lost
(beats per minute)
60%
Improve stamina
(beats per minute)
85%
20 -24
120 - 118
170 -167
25 - 29
117 - 115
166 - 163
30 - 34
114 - 112
162 - 158
35 - 39
111 - 109
157 - 154
40 - 44
108 - 106
153 - 150
45 - 49
105 - 103
149 - 145
50 - 54
102 - 100
144 - 141
55 - 59
99 - 97
140 - 137
60 and older
96 - 94
136 - 133
For each individual the best way to start training is different. If you have not
exercised in some time or are overweight, you should start your training schedule
slowly and gradually increase the level of activity.
In the last chapter of this instruction manual you will find several different training
schedules (chapter 5. general information). You can use these schedules to reach
your training goals. The schedules are divided in two phases. The first phase can
be used for beginners or persons who start training after a long period of inactivity.
During this phase the level of intensity is built up gradually. After six weeks the
second phase begins. You can then choose a training schedule to lose weight or
improve your stamina.
At www.flowfitness.nl/en you can calculate your progress.
38 - Manual Glider DCT125 Crosstrainer
3. Fitness
3.2 Warming up and cooling down
A good training schedule starts with a good warming up and ends with a cooling
down of the muscles. This will prevent painful muscles and injury. Below you will
find some suitable exercises.
Head Roll
Tilt your head to the right. Hold this for one second, so that you feel a little
pull in the muscles on the left side of your neck. Do the same for the other
side, front and back. Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far as you
can and hold the position for ten seconds. Repeat this two or three times.
Shoulder Lift
Lift your right shoulder and turn it clockwise two times. Then turn it
counter clockwise two more times. Relax and do the same exercise with
your left shoulder. Repeat this three or four times.
Calf Stretch
Place two hands against a wall. Place one foot about thirty centimetres
behind its original position and put your foot flat on the floor. Bend your
forward leg and lean against the wall. Stretch your back leg and feel the
muscle in your calf stretch. Hold this position for five seconds and repeat
with your other leg. Repeat this two or three times
Side Stretch
Extend both your arms up in the air and reach as high as you can with
your right arm. Lean a bit to the left so that the muscles in the right side
of your torso are stretched. Hold this position for one second. Relax and
make the same motion on the other side of your body. Repeat this three or
four times.
Inner Thigh Stretch
Sit down on the floor and bend your legs. Place the soles of your feet
against each other. Keep your back straight and bend forward over your
feet. This stretches the muscles on the inside of your upper legs. Keep
this position for five seconds, relax and repeat it three or four times.
Hamstring Stretch
Sit down on the floor with your right leg extended in front of you and
place the sole of your left foot on the inside of your right upper leg. Bend
forward in the direction of your right foot and hold this position for ten
seconds. Relax and then do the same with your other leg. Repeat two or
three times.
Manual Glider DCT125 Crosstrainer - 39
4. Use
4.1 Assembly
Step 1
Assemble the front (2) and rear (4) stabilizer to the main frame (1) by fastening the
Allen bolts (3), curved washers (6), spring washers (7) and nuts (8).
For a correct assembly it is important to first place the curved washer, then the
spring washer and the nut.
Note: The crosstrainer can be levelled by turning the wheels in the end covers of the
rear stabilizer.
A
3
3
6
D22*D8.5
6
D22*D8.5
7
D15.4*D8.2
8
M8x15L
1
2
8
4
40 - Manual Glider DCT125 Crosstrainer
19
7
6
6
3
4. Use
Step 2
1. Place the resistance knob (97) onto the handlebar post (10) and feed the
adjustment cable (97) downwards. Fasten the Screw with a washer a-1.
2. Slide the oval cover (49) over the handlebar post (10). As displayed in fig. b.
3. Connect the upper adjustment cable (97) with the lower adjustment cable (98)
as displayed in figure c-1. Pull the red plastic rotatable tube of the upper cable
back and downwards. The end of the red tube should be placed as displayed
within figure c-4. By rotating the read tube the minimum resistance can increased
or decreased. Rotate clockwise to decrease the resistance and rotate counter
clockwise to increase the resistance.
4. Check if the cables are connected correctly by rotating the resistance knob. The
end of the upper cable (97) should increase or decrease tension in the lower
cable (98). Connect the upper (29) and lower (30) computer cable.
5. Assemble the left pedal and right pedal, first place cover (17) on the pedal axle
and then fasten Allen bolt (18) as displayed in fig d-1 and d-2
B
18
(x2)
17
(x2)
10
(b)
a-1
a-2
97
a
(a)
10
49
17
c-1
c-2
97
98
97
29
98
30
d-2
c-3
c-4
17
d-1
18
Manual Glider DCT125 Crosstrainer - 41
4. Use
Step 3
1. Assemble the lower parts of the movable handlebar (12) by sliding axle (68) trough
these parts. Make sure to place the waved washer (47) between the handlebar
and handlebar post (10).
2. Fasten bolt (40) with spring washer (7) and flat washer (66) onto the both sides.
3. Press cover (23) over the hex bolt (40) on both sides.
4. Assemble the left and right upper part of the movable handlebar (52L&R) by
fastening Allen bolt (9) with spring washer (7) and curver washer (6).
D
9
M8*1.25*20L (x4)
7
D15.4*D8.2*2T(x4)
6
D22*D8.5*1.5T(x4)
40
M8*1.25*25L (x2)
D15.4*D8.2*2T (x2)
7
52L
52R
66
D25*D8.5*2T (x2)
47
D26*D19.5*0.3T(x2)
23 M8
9
6
7
47
47
10
23
Step-3
42 - Manual Glider DCT125 Crosstrainer
23
40
7
66
68
12
47
D29*21
10
47
52L
68
23
(x2)
4. Use
Step 4
1. Fasten the handlebar post (10) with Allen bolt (9), spring washer (7) and curved
washer (6) as displayed in fig. D.
2. Slide the oval cover (49) onto the main frame.
D
9
M8*1.25*20L
7
D15.4*D8.2*2T(x6)
6
D22*D8.5*1.5T(x6)
(x6)
10
6
49
7
12
9
Step-4
Manual Glider DCT125 Crosstrainer - 43
4. Use
Step 5
1. Assemble the handlebar (72). First feed the hand pulse wires (13) trough the hole
in the handlebar post (10) as displayed below.
2. Fasten the handlebar (72) with Allen bolt (9), spring washer (7) and washer (6).
3. Press cover (38) over the the handlebar (72).
13 29
72
6
7
9
38
E
Step-5
44 - Manual Glider DCT125 Crosstrainer
9
M8*1.25*20L (x2)
7
D15.4*D8.2*2T (x2)
6
D22*D8.5*1.5T(x2)
4. Use
Step 6
1. Connect the hand pulse (13) and computer cables (29).
2. Fasten the computer (64) with screws (106).
64
F
106
29
M5*10L
(x4)
13
10
Manual Glider DCT125 Crosstrainer - 45
4. Use
Step 7
1. Assemble the left and right pedals (21L&R) by fastening bolt (20), washer (73) and
knob (77). The pedals can be placed in 3 different positions. Assemble the pedal in
your preferred position.
2. Place the bolt covers (75) and (74) onto the bolt as displayed below.
G
20
M6*1*45L (x4)
73
D14*D6.5*0.8T (x4)
77
D40*M6*12 (x4)
21R
20
21L
74
73
77
11
M12
46 - Manual Glider DCT125 Crosstrainer
M10
75
4. Use
4.2 Use of the computer
Holder
Holder for
smartphone,
tablet or book.
Recovery
Checks your stamina
trough your heart rate
recovery.
Body Fat
Checks your BMI and
body fat percentage.
Scroll wheel
1. Rotate to select
training mode.
2. Rotate clockwise
to increase training
value
3. Rotate counter
clockwise to
decrease training
value
4. Press to confirm /
enter
Reset
To clear the setup value
Press and hold for 2
seconds to clear all
values
Total Reset
Reboots the computer
Manual Glider DCT125 Crosstrainer - 47
4. Use
First / General use
Install the two AA batteries at the back of the console. Now the screen will light up
and you will hear a sound signal. The computer will go into standby modus after 4
minutes of inactivity. Press any button to activate the console from standby mode.
Follow the next steps after inserting the batteries or after a total reset.
1. Select your gender by rotating the SCROLL WHEEL. Male or female will be
displayed by icon on top of the screen. Confirm by pressing the SCROLL WHEEL.
2. Set your height by rotating the SCROLL WHEEL and confirm by pressing.
3. Set your weight by rotating the SCROLL WHEEL and confirm by pressing.
4. Set your age by rotating the SCROLL WHEEL and confirm by pressing.
Values and Functions
RPM / SPEED: 1. RPM: Displays the pedaling Rotations Per Minute.
2. SPEED: Displays you current speed.
The RPM / SPEED window will switch between speed and RPM every 6 seconds.
TIME: 1. Use the scroll wheel to set a target time. If you have set a target time this value
will countdown for the set time to zero.
2. If no target time has been entered this value will measure your training time from
zero.
DISTANCE: 1. Use the scroll wheel to set a target distance. If you have set a target distance this
value will countdown for the set distance to zero.
2. If no target distance has been entered this value will measure your elapsed
distance.
CALORIES:
1. Use the scroll wheel to set a target burned calories. If you have set a target
calories to be burned, this value will countdown for the set distance to zero.
2. If there is no target burned calories setup this value will count the burned
calories.
The burned calories is just an indication of the calories you will burn during the
exercise.
48 - Manual Glider DCT125 Crosstrainer
4. Use
SCAN: Displays all display values for a few seconds in the main window. The order of
appearance is: TIME > DISTANCE > CALORIES > PULSE > RPM/SPEED.
MANUAL TRAINING
The computer is able to track and display your progress or our able to set training
targets values.
When starting a training session the computer automatically starts into SCAN mode.
Press the SCROLL WHEEL to select a value for the main window. Press again to
switch between values in the main window. Go back to scan mode by pressing the
SCROLL WHEEL until the SCAN buttons displays on the screen.
During a training session you are able to change the resistance by rotating the
resistance knob.
1. Manual training without targets
You are now able to start exercising. All values on the computers display will start
counting.
2. Manual training with target values
For a manual training with entered target values:
1. Set the target time by rotating the SCROLL WHEEL and confirm by pressing the
SCROLL WHEEL.
2. Set the target distance by rotating the SCROLL WHEEL and confirm by pressing
the SCROLL WHEEL.
3. Set the target calories by rotating the SCROLL WHEEL and confirm by pressing
Manual Glider DCT125 Crosstrainer - 49
4. Use
the SCROLL WHEEL.
4. Set the target heart rate pulse by rotating the SCROLL WHEEL and confirm by
pressing the SCROLL WHEEL..
You are now able to start your training session. All set values will start counting
down. The training is finished when one of the values reaches zero. At the end of a
training session the computer will start beeping for 8 seconds.
BODY FAT TEST:
This function only works in the main menu. Press BODY FAT and follow these steps:
1. After pressing BODY FAT hold both hands directly on the hand pulse sensors.
2. The console will display “-” “--““---” “----“ for about 8 seconds.
3. The display will know show your BMI and Fat percentage. These values will
switch every 3 seconds.
RECOVERY TEST:
By pressing the RECOVERY button after a training session the recovery fitness test
will start directly:
1. Firmly grab both hand pulse sensors on the handlebar directly after pressing the
recovery button.
2. The display shows the values PULSE and TIME and starts counting down form
00:60 to 00:00. At the same time a heart icon will flash next to your heart rate value
in beats per minute. If you press recovery during the countdown the computer will
abort the test and goes back to the main menu.
3. After the test is finished a code between F1 and F6 will appear on the screen this
code responds your fitness level explained on the next page.
50 - Manual Glider DCT125 Crosstrainer
4. Use
Fitness Result:
F1: Excellend
F2: Good
F3: Average
F4: Below average
F5: Bad
F6: Very bad / no correct measurement
Important:
1. The RECOVERY stamina test will only start when a heart rate is detected. For a
correct measurement you need to hold the hand sensors firmly without moving.
2. Your stamina is based upon the time in which your heart rate returns to rest level.
Therefor the RECOVERY program can only be done after a intense workout of at
least 150 BPM.
4.3 Maintenance
The metal and plastic parts of the product can be cleaned by using standard
cleaning products. However, make sure that all parts are completely dry before they
are used again.
Flow Fitness advises to fasten nuts and bolts, check and fasten pivot points once
every six weeks. For fastening use the tool supplied with the product.
To prevent unnecessary wear, the product can only be used indoors and in a dry
environment.
Manual Glider DCT125 Crosstrainer - 51
5. General information
5.1 Training schedule
Introduction schedule
Schedule week 1 and 2
Schedule week 3 and 4
Train at 60% of your maximum heart rate.
Max. 3 times a week.
Train at 60% of your maximum heart rate.
Max. 4 times a week.
Warming up 5 - 10 minutes.
Warming up 5 - 10 minutes.
Train 4 minutes.
Train 5 minutes.
Rest 1 minute.
Rest 1 minute.
Train 2 minutes.
Train 3 minutes.
Calmly train 1 minute.
Calmly train 1 minute.
Cooling down 5 minutes.
Cooling down 5 minutes.
Schedule week 5 and 6
Train at 60% of your maximum heart rate.
Max. 5 times a week.
Warming up 5 - 10 minutes.
Train 6 minutes.
Rest 1 minute.
Train 4 minutes.
Calmly train 3 minutes.
Cooling down 5 minutes.
52 - Manual Glider DCT125 Crosstrainer
After completing the introduction
training schedule for six weeks,
you can choose the follow-up
training schedule that is best
suited to your needs. You can
choose a schedule that will
maximize your weight loss, or one
that will improve your stamina.
Both training schedules are on the
next pages.
5. General information
Training schedule to improve stamina
(follow-up to introduction training schedule)
Schedule week 7 and 8
Schedule week 9 and beyond
Train at 85% of your maximum heart rate.
Max. 6 times a week.
Train at 85% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Warming up 5 - 10 minutes.
Train 7 minutes.
Rest 1 minute.
Train 5 minutes.
Calmly train 1 minute.
Cooling down 5 minutes.
Train 10 minutes.
Rest 1 minute.
Train 10 minutes.
Repeat training 2 or 3 times.
Calmly train 1 minute.
Cooling down 5 minutes.
Training schedule to lose weight
(follow-up to introduction training schedule)
Schedule week 7 and 8
Schedule week 9 and beyond
Train at 60% of your maximum heart rate.
Max. 6 times a week.
Train at 60% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Warming up 5 - 10 minutes.
Train 7 minutes.
Rest 1 minute.
Train 5 minutes.
Calmly train 1 minute.
Cooling down 5 minuten.
Train 10 minutes.
Rest 1 minute.
Train 10 minutes.
Repeat training 2 or 3 times.
Calmly train 1 minute.
Cooling down 5 minutes.
Go to flowfitness.nl/en and check your progress.
Manual Glider DCT125 Crosstrainer - 53
5. General information
6
7
9
38
54
13
15
65
72
54 - Manual Glider DCT125 Crosstrainer
99
73
77
11
20
21R
62
93
44
82
75
88
74
51
57
63
28
17
18
5.2 Exploded view
5. General information
No
1
2
3
4
5L
5R
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21L
21R
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36L
36R
37
38
39
40
41
42
43
44
45
46
47
48
Description
Main frame
Front stabilizer
Allen bolt M8*1.25*75L
Adjustable cap
Left moveable cap
Right moveable cap
Curved washer D22xD8.5x1.5T
Spring washer D15.4xD8.2x2T
Domed nut M8x1.25x15L
Allen bolt M8x1.25x20L
Handlebar post set
Pedal set
S. Tube for moveable handlebar
hand pulse cable
Bushing
Half ball cap
Bearing #99502
Ste
Allen screw M8*1.25*16L
Rear stabilizer
Square neck boltM6*1*45L
Left pedal
Right pedal
cross screw ST4x1.41x10.L
screw cover
Anti-loosen nut M10*1.25*10T
Pin
C-clip D22.5*D18.5*1.2T
round ring for chain cover
pedal axle
Upper computer cable
Lower computer cable
Flat washer D14*D6.5*0.8T
C-clip D21.5xD17.5x1.2T
Crank set
cross screw ST4.2x1.4x20L
Belt
Left chain cover
Right chain cover
Fly wheel
protective cover
Side cover
Hex bolt M8x1.25x25
Hex bolt M8*52L
Round cover
Bearing #6004-2RS(C0)
Flat washer D20*D11*2.0T
Nylon nut M8*1.25*8T
Flat washer D28*D8.5*3T
Waved washer D26*D19.5*0.3T
Flat washer D24*D16*1.5T
QTY
1
1
4
2
1
1
20
18
4
12
1
2
2
2
14
2
2
2
2
1
4
1
1
2
2
2
6
2
1
2
1
1
16
8
2
9
1
1
1
1
1
2
2
1
2
2
2
2
1
2
1
No
49
50
51
52L
52R
53
54
55
56
57
58
59
60
61
62
63
64
65
66
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
92
93
94
95
96
97
98
99
105
106
Description
QTY
Upper protective cover
1
Fixing plate for the magnet
1
Ladder bolt M10*1.5*58L
2
Left handlebar
1
Right handlebar
1
Foam 500L
2
Foam 600L
2
handlebar cap
2
spring D3*D19*67L
1
Flat washer D24*D13.5*2.5T
2
Hex bolt M6*1.0*15L
16
Hex bolt M8*1.25*50L
1
Waved washer D26*D19.5*0.3T 4
Crank axle
1
Round magnet
1
end cap
4
Computer ST-6577-67
1
Handle pulse cable
2
Flat washer D25xD8.5x2T
2
moveable axle 1
Front pedal axle
2
Fixing plate of idle wheel
1
curved washer D21xD16.2x0.3T 1
handlebar set
1
Flat washer D14xD6.5x0.8T
4
screw cover (M12)
2
screw cover (M10)
2
Plastic cover
1
Club knob
4
Spring D1.0*55L
1
Nylon nut M6*1*6T
1
Buffer
4
Inner tube
1
Nylon nut M10*1.5*10T
2
Allen bolt M8*1.25*30L
1
C-clip S-16(1T)
1
Hex bolt M6*65L
1
Hex nut M6*1*6T
1
Flat washer D13*D6.5*1.0T
1
Joint
2
Hex nut M8*1.25*6T
2
Waved washer D27*D21*0.3T 1
Bushing D29*D11.9*9T
4
Fixing nut D15*13L
1
Nylon washer D6*D19*1.5T
1
Flat plastic washer D10*D24*0.4 2
upper tension cable
1
lower tension cable
1
cross screw M5*0.8*10L
1
cross screw ST4x1.41x20L
2
cross screw M5*10
4
Manual Glider DCT125 Crosstrainer - 55
5. General information
5.3 Troubleshooting
Problem:
During a training the crosstrainer makes squeaky noises
Solution:
Beeping or scratching noises are mostly caused by a plastic cover hitting the metal
frame or post. You can easily solve this problem to spay WD40 oil onto these parts.
In case your problem is not resolved or not described, consult the fitness reseller
where you purchased this product.
Problem:
The computer is not responding correctly.
Solution
Remove the batteries from the back of computer and re-install them. If the problem
continuous please contact your reseller.
Problem:
It isn’t possible to connect the upper and lower resistance cables and complete
assembly step 41.
Solution:
Set the resistance knob on the highest level, this results into the longest setting for
the upper cable. Now it is easier to place the hook into the metal holder as displayed
on page 41. If necessary use a pair of tweezers.
Problem:
The starting resistance is to hard or easy.
Solution:
Behind the handlebar post there is a connection between the upper and lower
resistance cable. To access this connection the handlebar post needs to be removed
from the main frame. See page 41. The connection contains a red tube that can be
rotated to adjust the tension within the resistance cable. Rotate this tube to increase
or decrease the starting resistance.
In case your problem is not resolved or not described, consult the fitness reseller
where you purchased this product.
56 - Manual Glider DCT125 Crosstrainer
6. Warranty
6.1 Warranty
The warranty is provided by the Flow Fitness distributor of your country and the
reseller where you have purchased your product. Please check
http://www.flowfitness.nl/en/dealers/locations.php
for contact information.
Manual Glider DCT125 Crosstrainer - 57
Notities / Notes
58 - Glider DCT125 Crosstrainer
Notities / Notes
Glider DCT125 Crosstrainer - 59
Glider DCT125 Crosstrainer
www.flowfitness.nl
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