BLADEZ U500i Bedienungsanleitung

IJ500i

Bladez Fitness I 20155 Ellipse, Foothill Ranch, California 92610 I p.949.206.0330 I f.949.206.0013 I www.BladezFitness.com

TABLE OF CONTENTS

Title

Introduction

Safety Information

Exercise Instruction

Training Guidelines

Suggested Stretches

Assembly Instructions

Exploded View Drawing

Parts List

Console Operations

Maintenance and Cleaning

Warranty

Page

CONGRATULATI ONS

Congratulations on your purchase of Bladez Fitness equipment. We hope you appreciate

the style, quality, and value that exercisers around the world have come to expect from

Bladez Fitness.

If you have any questions, concerns or product issues please call our Customer Service

Team at 1-866-325-2339 or email us at [email protected].

Carefully read through the instructions contained in this manual. _hey provide you

with important information about assembly, safety, fitness and use of the machine.

Please read ALL the safety information contained on the following page.

SAFETY INFORMATION

PRECAUTIONS

_his equipment has been designed and constructed to provide maximum safety.

Nevertheless, certain precautions should be taken when using exercise equipment.

Read the whole manual before assembling and using the machine. Please observe the

following safety precautions:

1. Keep children and pets away from this equipment at all times. DO NOT leave them unsupervised in the

room where the machine is kept.

2. If you experience dizziness, nausea, chest pains or any other symptom while using this machine STOP the

exercise. SEEK IMMEDIATE MEDICAL ATTENTION!

3. Use the machine on a level and solid surface. Adjust the feet for stability.

4. Keep your hands away fi:om any of the joints and moving parts.

5. Wear clothing suitable for doing exercise. Do not wear baggy clothing that might get caught in the machine.

Always wear athletic shoes when using the machine and tie the laces securely.

6. This machine must only be used for the purposes described in this manual. DO NOT use accessories that

are not recommended by Bladez Fitness. Read manual prior to use and follow all warnings and instructions.

7. Do not place sharp objects near the machine.

8. Any person with physical or coordination limitations should not use the machine without the assistance of

a qualified person or doctor. Misuse of this machine may result in serious injury.

9. Do warm-up stretching exercises before using the equipment.

10. Do not use the machine if it is not working correctly.

11. Before using the machine, thoroughly inspect the equipment for proper assembly.

12. Keep a perimeter of 3 feet (1 meter) around the machine before operating the equipment.

13. Use only authorized and trained technicians if a repair is needed.

14. Please follow the advice for correct training, as detailed in the Training Guidelines.

15. Use only the tools provided to assemble this machine.

16. Replace warning labels if damaged, illegible or removed.

17. This machine was designed for a maximum user weight of 300 lbs (136 kgs)

18. The machine can only be used by one person at a time.

Caution: Consult your doctor before beginning to use the machine or any exercise program. Read all

of the instructions before using any exercise equipment.

KEEP THESE INSTRUCTIONS SAFE FOR FUTURE USE.

EXERCISE INSTRUCTION

Use of the machine offers various benefits; it can improve fitness, muscle tone and when

used in conjunction with a calorie controlled diet, it can help you lose weight.

1. Consult your doctor before starting any exercise program. It is advisable to

undergo a complete physical examination.

2. Work at the recommended exercise level. Do not over exert yourself.

3. If you feel any pain or discomfort, stop exercising immediately and consult your

doctor.

4. Wear appropriate clothing and footwear for the exercise; do not wear loose

clothing; do not wear leather soled shoes or footwear with high heels.

5. It is advised that you do warm-up stretches before working out.

6. Get on the equipment slowly and securely.

7. Select the program or workout option that is most closely aligned with your

workout interests.

8. Start slowly and work your way up to a comfortable pace.

9. Be sure to cool down after your workout.

TRAINING GUIDELINES

Exercise is one of the most important factors in the overall health of an individual.

Listed among its benefits are:

* Increased capacity for physical work (strength endurance)

* Increased cardiovascular (heart and arteries/veins) and respiratory efficiency

* Decreased risk of coronary heart disease

* Changes in body metabolism, e.g. losing weight

* Delaying the physiological effects of age

* Reduction in stress, increase in self-confidence, etc.

_here are several components of physical fitness and each is defined below.

S TRENG TH

The capacity of a muscle to exert a force against resistance. Strength contributes to power and speed.

M US CUZA R END URA NCE

The capacity to exert a force repeatedly over a period of time, e.g. it is the muscular endurance of

your legs to carry you 10 km without stopping.

FLEXIBILITY

The range of motion of your joints. Improving flexibility involves the stretching of muscles and

tendons to maintain or increase suppleness, and it provides increased resistance to muscle injury or

soreness.

CARD I0- RESI IRA TO R I7END URANCE

The most essential component of physical fitness, is the el_cient functioning of the heart and lungs.

AEROBIC FITNESS

Is an exercise of relatively low intensity and long duration, which depends primarily on the aerobic

energy system. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic

or energy-generating process. Many types of exercise are aerobic, and by definition are performed at

moderate levels of intensity for extended periods of time.

ANAEROBIC TRAINING"

Is an exercise intense enough to trigger anaerobic metabolism. This means "without oxygen" and

is the output of energy when the oxygen supply is insul_cient to meet the body's long term energy

demands. (For example, a 100 meter sprint.)

OXYGEN UPTAKE

The effort that you can exert over a prolonged period of time is limited by your ability to deliver

oxygen to the working muscles. Regular vigorous exercise produces a training effect that can increase

your aerobic capacity by as much as 20 to 30%. An increased VO2 Max indicates an increased ability

of the heart to pump blood, of the lungs to ventilate oxygen, and of the muscles to take up oxygen.

THE TRAINING" THRESHOLD

This is the minimum level of exercise which is required to produce significant improvements in any

physical fitness parameter.

0 VERLOAD

This is where you exercise above your comfort level. The intensity, duration and frequency of exercise

should be above the training threshold and should be gradually increased as the body adapts to the

increasing demands. As your fitness level improves, the training threshold should rise. Working

through your program and gradually increasing the overload factor is important.

PROGRESSION

As you become more fit, a higher intensity of exercise is required to create an overload and therefore

provide continued improvement.

SPECIFICS

Different forms of exercise produce different results. The type of exercise that is carried out is specific

to the muscle groups being used and to the energy source involved. There is little transfer of the

effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to

have an exercise program tailored to your specific needs.

REVERSIBILITY

If you stop exercising or do not do your program often enough, you will lose the benefits you have

gained. Regular workouts are the key to success.

WARM- UP

Every exercise program should start with a warm-up where the body is prepared for the effort to

come. It should be gentle and preferably use the muscles group to be involved later. Stretching

should be included in both your warm-up and cool down, and should be performed after 3-5

minutes of low intensity aerobic activity or calisthenic type exercise.

WARM DOWN OR (200L DOWN

This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large

supply of blood remains in the working muscles. If it is not returned promptly to the central

circulation, pooling of blood may occur in the muscles.

HEART RATE

As you exercise, your heart beat increases. This is often used as a measure of the required intensity of

an exercise. You need to exercise hard enough to condition your circulatory system, and increase your

pulse rate, but not enough to strain your heart.

Your initial level of fitness is important when developing an exercise program for you. When starting,

you can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If'you are

more fit, you will need a higher threshold of stimulation.

To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your

maximum. If'you find this is too easy; you may want to increase it, but it is better to lean on the

conservative side.

As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your

heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness

improves. The following table is a guide to those who are "starting fitness."

Age Target Heart Rate 25 30 35 40 45 50 55 60 65

10 Second Count 23 22 22 21 20 19 19 18 18

Beats per Minute 138 132 132 126 120 114 114 108 108

PULSE COUNT

The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done

for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds

is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are

exercising. Since heart rate slows as you recover, a longer count isn't as accurate.

The target is not a magic number, but a general guide. If you're above average with your fitness, you

may work comfortably a little above that suggested for your age group. The following table is a guide.

Age Target Heart Rate 25 30 35 40 45 50 55 60 65

10 Second Count 26 26 25 24 23 22 22 21 20

Beats per Minute 156 156 150 144 138 132 132 126 120

DoNt push yourself too hard to reach the figures on this table. It can be very uncomfortable if you

over exercise. Let it happen naturally as you work through your program. Remember, the target is a

guide, not a rule, a little above or below is just fine.

Two final comments: (1) don't be concerned with day to day variations in your pulse rate, being

under pressure or not enough sleep can affect it; (2) your pulse rate is a guide, don't become a slave

to it.

MUSCLE SORENESS

For the frst week or so, muscle soreness may be the only indication you have that you are on an

exercise program. This, of course, does depend on your overall fitness level. A confrmation that you

are on the correct program is a very slight soreness in most major muscle groups. This is quite normal

and will disappear in a matter of days.

If you experience major discomfort, you may be on a program that is too advanced, or you have

increased your program too rapidly:

If you experience PAIN during or after exercise, your body is telling you something. Stop exercising

and consult your doctor.

WHAT TO WEAR

Wear clothing that will not restrict your movement in any way while exercising. Clothes should be

light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you

normally would gives you no advantage. The extra weight you lose is body fluid and will be replaced

with the next glass of water you drink. Always wear a pair of athletic shoes.

BREA THING" D URING EXERCISE

Do not hold your breath while exercising. Breathe normally as much as possible. Remember,

breathing involves the intake and distribution of oxygen, which feeds the working muscles.

REST PERIODS

Once you start your exercise program, you should continue through to the end. Do not break off

halfway through and then restart at the same place later on without going through the warm-up stage

again. The rest period required between exercises may vary from person to person.

SUGGESTED STRETCHES

Head Rolls

Rotate your head to the right for one count while feeling the stretch

up the left side of your neck. Next, rotate your head back for one

count, stretching your chin to the ceiling. Rotate your head to the

left for one count, and finally; drop your head to your chest for one

count.

Shoulder Lifts

Lift your left shoulder up toward your ear for one count. Then lift

your right shoulder up for one count as you lower your left shoulder.

Side Stretches

Open your arms to the side and continue lifting them until they are

over your head. Reach your left arm as far upward as you can for one

count. Feel the stretch up your left side. Repeat this action with your

right arm.

Quadriceps Stretch

With one hand against a wall for balance, reach behind you and pull

your left foot up. Bring your heel as close to your buttocks as possible.

Hold for 15 counts and repeat with right foot up.

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