Exercise Instruction - Kettler Side Stepper Manual

GB
COMPUTER
Functions
Press to select each function and hold on the button for 3 seconds, all value will be rest to
zero.
SCAN:
Automatically scan each function in sequence.
TIME: Counts from zero up to 99:59 in one second increment.
CNT: Accumulates the numbers of stride during work-out session.
REPS/MIN:
Displays strides in every time.
CALORIES: Accumulates the calorie consumption during exercise. This is a rough guide
only and should be used as a comparison.
Batteries must not be disposed of in the household waste!
This symbol shows that batteries are not to be disposed of with the normal household waste.
The letters Hg (mercury) and Pb (lead) under the crossed out rubbish bin furthermore indicate that the battery con-
tains a percentage of more than 0.0005 % of mercury or 0.004 % of lead. Incorrect disposal harms environment
and health, material recycling saves valuable raw materials. Remove all batteries with every shutdown of the pro-
duct and hand them in at a receiving office for recycling. You will receive information on the corresponding re-
ceiving offices from your local authority, waste management company or the selling point of this device. Almost all batte-
ries contain chemicals which are harmless for the skin, but they should nevertheless be treated like any other chemical. Al-
ways take precautions in case of batteries have leaked and thoroughly clean the device area. The leaked battery has to
be disposed of properly. Protect your hands with gloves and afterwards wash them properly. If battery acid has been swal-
lowed or comes into contact with the eyes, please visit a doctor immediately.

Exercise Instruction

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Please adjustment the high of pedals before use the machine at first time. Using the adjusting knob to adjusting the high of pedals.
a. Turn to front to increase in height of pedals.
b. Turn to back to down in height of pedals.
■
Face the digital display and feet on the pedals.
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Perform a stepping action while maintaining your balance. NOTE: If you lose your balance, steady yourself by placing a hand on the
supports or a wall before counting to exercise.
■
Rest for 5-10 minutes after exercising for 20-30 minutes before continuing to exercise.
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Stop exercising immediately if you fell unwell. Consult your family doctor and follow medical advice.
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Do not allow children to approach the machine while it is in use.
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Use a stepping motion only with this machine. Do not attempt other forms of exercise.
Important Safety Precaution:
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Before beginning this or any exercise program consult your physician.
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Always use this stepper on a clean, level surface.
■
Do not wear flowing clothing that could become caught in stepper.
■
Keep small children away from the stepper during use.
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Tighten all nuts and bolts.
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Keep hands away from moving parts.
■
Place stepper on a flat surface before using the stepper.
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Do warm up exercise before using the stepper.
■
Do not touch cylinder after using stepper.
The Right Way to Exercise
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Never begin training unprepared. Warm up your muscles with gymnastic exercises before training and before each set of practices.
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Training methods will depend on your own personal goal:
a) Fitness training gives you strength and endurance. The individual exercises should be practiced with the same resistance for 3 series
of 15-20 repeats.
b) Between each series you ought to have a pause of one minute, during which limbering-up exercises should be done.
HOW OFTEN AND HOW LONG SHOULD YOU EXERCISE?
Regular training is adviced to enable you to get into shape. By training only occasionally, the right effect will not be achieved. By
training 1-2 times a week your fitness-level will stay the same. If, however, you train 3 times a week your fitness-level will improve
markedly. Many professionals maintain that 3 times a week is best. Do not exaggerate your training in the beginning. But add on
gradually for each time until you reach a level which will give the wanted progress towards your goal. When you can feel your fitn-
ess increasing you ought to train for 30 minutes. Time used for warm and limbering-ups are added to this. If a slimming effect is wan-
ted you ought to train for longer than 30 minutes. If you at any time during exercises feel faint, sick or in pain, stop at once.
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