cecotec DRUMFIT INDOOR 7000 MAGNO Manual De Instrucciones página 20

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Step 4. Fig. 5
Attach the bottle holder (18) to the handlebar (4) as shown on the right.
3. USER GUIDE
Adjusting the bicycle
Adjusting the handlebar height
- Use one hand to loosen the crank handle on the main frame and pull it outwards, while
holding the centre part of the handlebar with the other hand to lift (or press down) to
adjust it to the desired position.
- Loosen the crank and move it gently up and down.
- Move the handlebar stem to allow it to readjust automatically (a click is heard, indicating
that it has slipped into the hole in the stem) and then turn the crank until it is tight. (Fig. 6)
Adjust the height and position of the saddle
- Use one hand to loosen the crank handle on the main frame and pull it outwards, while
holding the centre part of the handlebar with the other hand to lift (or press down) to
adjust it to the desired position.
- Loosen the crank and move it gently up and down.
- Move the seat post so that the spring automatically readjusts (a "click" is heard,
indicating that the crank has slipped into the hole in the seat post), then screw the crank
in until it is tight.
- Loosen the knob on the crank under the saddle, slide the saddle back and forth, adjust it
to the desired position and turn the crank until it is tight. (Fig. 7)
Adjusting the main body
There are four adjustment feet distributed under the front and rear anti-roll bar Loosen the
feet to bring it closer to the ground until there is no vibration. (Fig. 8)
Adjusting the resistance
Turn the resistance adjustment wheel clockwise to increase the resistance and
counterclockwise to decrease the resistance. (Fig. 9)
Moving the bicycle
Hold the front stabilising bar of the main frame with your feet first, grasp the handlebars with
both hands and press down firmly on the front of the bike. After lifting the rear stabilising bar,
you can move the bike. (Fig. 10)
38 DRUMFIT INDOOR 7000 MAGNO
Information about training
Using your indoor bike will provide you with several benefits, it will improve your physical
fitness, tone up your muscles, and, together with a calorie-controlled diet, it will help you
lose weight.
Muscle toning
To tone up your muscles while on your exercise bike, you will need to set the resistance level
quite high. This will put more strain on your leg muscles, and you may not be able to train for
as long as you would like. If you are also trying to improve your fitness, you need to change
your training programme. You should train normally during the warmup and cool down
phases, but you should increase the resistance level towards the end of the exercise phase,
in order to make your legs work harder. You will have to reduce your speed to keep your heart
rate in the target zone, showed later on.
Weight loss
The important factor here is the amount of effort you put in. The harder and longer your work
out, the more calories you will burn. The process is the same one as when you are trying to
improve your fitness.
Use
The tension control knob allows you to alter the resistance level of the pedals. A high
resistance makes it more difficult to pedal, while a low resistance makes it easier. For best
results, set the tension while the bike is in use.
Warm up phase
This stage helps get the blood flowing around the body. It will reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds; do not force or jerk your muscles into a stretch,
if it hurts, stop.
Exercising phase
- This is the stage where you have to put effort into. After regular use, the muscles in your
legs will become more flexible. Work out at your own pace, but it is very important to
maintain a steady tempo throughout.
- This stage should last for a minimum of 12 minutes, although most people start
at about 15-20 minutes.
Cool down phase
This stage lets your muscles and cardio-vascular system rest. It consists of a series of warm
up exercises, e.g., reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated; remember not to force or jerk your muscles. As you get
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DRUMFIT INDOOR 7000 MAGNO 39