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Table of Contents
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Summary of Contents for Beny Sports VFit
- Page 1 Micra Aerobic Stepper Assembly & User Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain for future use PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor...
- Page 2 PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor...
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Page 3: Table Of Contents
Contents Section Page General Information ..4 Before you start ..5 Safety ....6 Exercise Information . -
Page 4: General Information
Quality Guarantee This exercise product has been designed and Beny Sports Co. UK Ltd. guarantee's its product range for manufactured to comply with the latest (BS EN 957) DOMESTIC USE ONLY for a period of 1 YEAR from the British and European Safety Standards. -
Page 5: Before You Start
Before you Start Tools If required, most of our products are supplied with basic tools, which will enable you to successfully assemble your product. However, you may find it beneficial to have a soft-headed hammer and perhaps an adjustable spanner handy as this may help. Prepare the Work Area It is important that you assemble your product in a clean, clear, uncluttered area. -
Page 6: Safety
Safety Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor. Frequent strenuous exercise should be approved by your doctor and proper use of your product is essential. Please read this manual carefully before commencing assembly of your product or starting to exercise. -
Page 7: Exercise Information
Exercising Information Beginning How you begin to exercise will vary from person to person. If you have not exercised for a long period of time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing your exercise time gradually, by perhaps only a few minutes for each session per week. - Page 8 Exercising Information Warm Up A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down. Never start a training session without warming up. Never finish one without cooling down correctly. Perform between five and ten minutes of stretching before starting your workout to prevent muscle strains, pulls and cramps.
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Page 9: Cool Down
Exercising Information Target Zone (con't) USERS UNCONDITIONED CONDITIONED TARGET ZONE - A TARGET ZONE - B (Years) (Beats per Minute) (Beats per Minute) 20-24 145 - 165 155 - 175 25-29 140 - 160 150 - 170 30-34 135 - 155 145 - 165 35-39 130 - 150... - Page 10 Exercising Information Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count. Relax then repeat for the left shoulder. Repeat 3 - 4 times. Calf / Achilles Stretch Turn towards the wall and place both hands on it. Support yourself with one leg while the other is placed behind you with the sole flat on the floor.
- Page 11 Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine we suggest that you try the following. Remember, breathe correctly, exercise at your own pace and do not over-train as injury may result. Week 1 & 2 Exercise 4 minutes at 'A' Rest 1 minute Warm Up 5 - 10 Minutes Exercise 2 minutes at 'A'...
- Page 12 Exercising Information Please refer to Page 13 overleaf for Assembly and Initial Set-Up before using your Micra Stepper TRAINING PROGRAMME To begin using your Micra Stepper, carefully place one foot centrally on each Step Arm. Adopt a comfortable position, placing your hands slightly forwards of your chest or down by the sides of the Note thigh to aid balance.
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Page 13: Assembly And Initial Set-Up
Assembly and Initial Set-Up FINAL ASSEMBLY For security and stability your Micra Stepper has a factory welded frame and is over 99% assembled. To complete the assembly and set the Step Arms for initial exercise simply fit the Step Arm Height Adjustment Knob (18) into the hole in the front of the welded frame and turn CLOCKWISE "+"... - Page 14 Assembly and Initial Set-Up LEVELLING THE STEPPER Your Micra Stepper has a factory-welded frame and should not need any adjustment. However in the interest of safety, please always ensure that your Micra Stepper is positioned and used on a solid flat surface. If necessary, use a rubber mat underneath to reduce the possibility of slipping during use.
- Page 15 Assembly MASTER PARTS & ACCESSORY LIST PART No. DESCRIPTION ....QTY STEP ARM SUPPORT BUSHING ..4 MAIN FRAME ....ROUND PLASTIC DOME END CAP .
- Page 16 Beny Sports Co. UK Ltd. Unit 8, Riparian Way, The Crossings, Cross Hills, West Yorkshire BD20 7BW CUSTOMER SUPPORT is open from 9.00am to 5.00pm from Monday to Friday Tel: 0871 222 0881 Fax: 01535 637722 E-mail: support@benysports.co.uk Copyright Beny Sports Ltd. 2007...
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