FLOW FITNESS DCT2000i Glider Cross Trainer User Manual

FLOW FITNESS DCT2000i Glider Cross Trainer

Specifications

• Brand: Flow Fitness
• Model: Glider DCT2000i Cross trainer
• Usage: Home
• Surface: Flat surface

Product Usage Instructions

Important Information
Health Before using the product, carefully read the manual and follow the instructions

• Consult a professional to determine the appropriate training level for you.
• If you experience dizziness, nausea, or any discomfort during training, stop immediately and consult a doctor.
• Monitor your heart rate during training and stop if values deviate significantly.
• Perform warm-up and cool-down exercises for 5-10 minutes before and after using the product to gradually increase and decrease your heart rate and prevent muscle soreness.
• Check if the product is functioning correctly before each use. In case of malfunction, stop training and contact your dealer.

Safety
Ensure safety while using the product

• Do not use the product if it is defective.
• Use the product on a flat surface.
• Avoid inserting objects into any openings of the product.
• Keep children and pets away from the product.
• If disabled, seek medical approval and supervision before using the product. Do not place hands or feet under the product.
• Maintain normal breathing pace during training based on intensity.

Fitness

Training on Heart Rate
Monitor your heart rate during workouts to ensure you are within your target zone for effective training.

Warming Up and Cooling Down
Perform warm-up exercises for 5-10 minutes before starting your workout to prepare your body. After exercise, cool down with gentle movements to help your heart rate return to normal.

Use

Assembly
Follow the assembly instructions provided in the manual to set up the cross trainer correctly.

Using the Computer
Learn how to use the computer interface to track your workout data and adjust settings as needed.

Training with Apps
If applicable, connect compatible fitness apps to enhance your training experience.

Maintenance
Maintain the cross trainer by regularly checking for loose screws or bolts and tightening them as necessary. Follow maintenance guidelines provided in the manual.

Frequently Asked Questions (FAQ):

• Q: Can I use the cross trainer for commercial purposes?
  A: No, the product is designed for home use only.

• Q: How often should I perform maintenance on the cross trainer?
  A: Regularly check for loose parts and perform maintenance as needed, following the guidelines in the manual.

Manual
www.flowfitness.com/en

Important information

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.

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 140 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 feet’s under the product.
• 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.

Introduction

Thank you for purchasing the Glider DCT2000i. 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.
This manual contains all information necessary for the use and operation of the cross trainer. This guide also contains tips and a advice on how to exercise.
Flow Fitness wishes you successful and enjoyable training sessions.

Contents of package

Assembly set
All parts needed to assemble the Glider DCT2000i are combined into one set. Below you find a overview of fasteners needed in every step of assembly.

Important parts

 Specifications

• Length: 146,5 cm
• Height: 161 cm
• Width: 61,5 cm
• Weight: 51,3 kg

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.

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.

Age| Weight loss (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.

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.
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.
Knee bend
Set your feet shoulder-width apart and your stretched your hands out. Lower yourself no more than 10cm by bending your knees. Come back up again and repeat several times.
Lower back stretch
Begin on all fours. Stretch your arms out in front of you, allowing your face to lower to a position near the floor. Gently sit back. Rest your glutes just above your heels. Ease back and feel the gentle stretch in your lower back.
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.

Assembly

Use

Step 2

1. Slide the upper protective cover (78) onto the handlebar post (10) as displayed in figure (a) on the next page.
2. Connect the upper computer cable (24) with the lower computer cable (101) as displayed in figure (b).
3. Assemble the handlebar post (10) onto the main frame by fastening washers (6), spring washers (7), and Allen bolts (9) as displayed in figure (c).
4. Assemble the movable arms (12L & 12R) to the moveable supporting tube (12) by fastening washers (6), spring washers (7) and Allen bolts (9).
5. Connect the hand pulse cables (97) and (103) for the left and right arm.
6. Assemble the protective covers (66) on both sides by fastening screws (44).

step 3

1. Connect the upper computer cable (29) to the back of the computer (64).
2. Feed the cables trough the handlebar post as illustrated in the image below.
3. Assemble the computer (64) to the handlebar post (10) by fastening the cross screws (27).

step 4

1. Assemble the left and right fixed handlebar (72L & 72R) on the handlebar post (10) by fastening the Allen bolt (16), curved washer (6), spring washer (7) and the self locking nut (90).
2. Connect cables 24, 117 and 118.

step 5

1. Assemble the front computer bracket (31) and rear computer bracket (32) onto the handlebar post (10) by fastening screws (44) and the bolts (22).
2. Connect the adapter (106) to the back of the cross-trainer.

Use of the Computer

Display Values

• TIME Your elapsed or remaining time depending on the setting.
• SPEED Your current speed in KPH.
• RPM Your current Rotations Per Minute. The RPM value is displayed in a chart on the left side of the screen above the speed value.
• DISTANCE Your elapsed or remaining distance depending on the setting.
• CALORIES An indication of you burned calories.
• PULSE Display of your heart rate in BPM (Beats Per Minute). This value is only visible when wearing the optional Flow Fitness Bluetooth chest belt or by holding the hand pulse sensors in the handlebar. The PULSE value is also displayed in a chart on the right side of the screen.
• WATT The current output in WATT

• Power up
  Connect the adapter to the Cross-trainer and outlet for powering up the screen as displayed below. When powering up the computer will give a sound signal.

• Setup user profile
  You are able to setup for different user profiles. After powering up you can select between U1-U4 with the selection knob. Confirm your selection by pressing the selection knob. User specific values like Gender, Age (A), Height (H), and Weight (W) can be setup.
  The data in the user profile will be used for the Recovery and Body Fat test. The data is also used in calculating your maximum heart rate for the heart rate controlled programs. Therefore it is important to fill out the user profile date correctly. For every user profile it is also possible to save one user program.

• Chose program
  After selecting the user profile you will enter the main menu. In this menu you have the following options.

• manual: Manual program

• program:12 preprogrammed workouts

• HRC: Heart Rate Controlled program

• User: User program

• Watt constant: Constant WATT

Rotate the selection knob to browse between workouts. ENTER (press the selection knob) to select the workout. After entering the values press START / STOP to start the training session. The computer will automatically start in SCAN mode. The values RPM, SPEED TIME, DISTANCE, CALORIES, WATT and PULSE are displayed for a few seconds in main window of the screen. By pressing ENTER the current value can be fixed inside the main window. You can switch between values by pressing ENTER until the desired value appears in the main window. All the values are displayed at the bottom of the screen.

Manual program
Select ‘M” in the main menu by rotating the selection knob. Press the selection knob to enter the manual program setup menu.
QUICKSTART : By pressing START/STOP the workout will start directly with all values at

zero.
It is also possible to preset the following values TIME, DISTANCE, CALORIES, PULSE (Heart

Rate), LEVEL (Resistance) by rotating and pressing the selection knob. Press START/STOP to start the training session.

During a training session you are able to adjust the resistance by rotating the selection knob.
When the training is started all values will decrease and the training is finished when one of the values reaches zero. With the START/STOP button you can pause the training session. Press START/STOP again to resume the training or RESET to go back to the main menu.
Programs
Choose one of the 12 preprogrammed programs. When you have selected a training the resistance path is displayed on the screen.

1. When you have selected the preferred workout press the selection knob to confirm the selection.
2. Set the desired resistance level.
3. Select the training duration (max. 99 minutes) and the resistance level with the selection knob.
4. Press START/STOP to start your training session.
   The training is finished when the set training time has elapsed. With the START/STOP button you can pause the training session. Press START/STOP again to resume the training or RESET to go back to the main menu.

Heart Rate Controlled
Select the heart icon for a heart rate controlled program in the main menu. With the heart rate controlled training you are able to train at a percentage of your maximum heart rate or set a desired heart rate. The computer will automatically calculate your maximum heart rate by using information from your user profile. The maximum heart rate is a calculation of 220 minus your age. The heart rate will be measured by a optional chest belt or by holding the hand heart rate sensors within the handlebar for the trainings duration.

1. You’re able to choose between three different percentage of your maximum heart rate: 55%, 75%, 90% or select TA (TARGET) where you can set a specific heart rate. Press the selection knob to ENTER.
2. When you have select the TA in the previous step you are now able to set the desired heart rate in Beats Per Minute.
3. Select the training duration (TIME) with the selection knob.
4. Press START/STOP to start the training session.

The training is finished when the set training time has elapsed. With the START/STOP

button you can pause the training session. Press START/STOP again to resume the training or RESET to go back to the main menu.

Constant Watt Program
Select the ‘W’ icon from the main menu for the constant watt program. With the WATT program the computer will automatically adjust the resistance to maintain the set output. Your pedaling speed (RPM) and resistance level determine your output in WATT.

1. Select the output (Watt) with the selection knob. Press the selection knob to ENTER.
2. Select the training duration (TIME) with the selection knob.
3. Press START/STOP to start the training session.

During a training session you are able to adjust the Watt level by rotating the selection knob.
The training is finished when the set training time has elapsed. With the START/STOP button you can pause the training session. Press START/STOP again to resume the training or RESET to go back to the main menu.
User programmed workout
In the workout menu select the ‘U’ icon for a user program. With the user program you can make your own training program. For every user profile one user program can be saved.

1. The program is built on 8 segments. Of each segment the resistance (level) can be set. Switch between segments by pressing the selection knob and adjust the level by rotating the selection knob.
2. When you have setup the segments press and hold the selection knob for 4 seconds.
3. Select the training duration (TIME) with the selection knob.
4. Press START/STOP to start the training session.

During a training session you are able to adjust the resistance of the current segment by rotating the selection knob.
When the training is started all values will decrease and the training is finished when one of the values reaches zero. With the START/STOP button you can pause the training session.

Press START/STOP again to resume the training or RESET to go back to the main menu.

Body Fat Test
Press the Body Fat button to start a body fat test. After pressing the body fat key directly grab bot hand pulse sensors firmly. The computer will start a measurement for about 8 seconds. First the current user profile will be displayed on the screen. During the test bars

will appear and move on the screen. As displayed in the image below.
After the measurement is completed the computer will display your BMI and Body Fat

percentage. Press the body fat key again to return to the main menu.
Important
The body fat test works only from the main menu and not during a training session. This

test will use the data stored in the user profile. If you want to enter your user data again press and hold the Body Fat key for two seconds. Now you are able to set your gender, age, length and weight again.
When a test is unsuccessful an error code will appear on the display. Below the error codes that can appear during a body fat test.

E1 No heart rate has been measured trough the hand pulse
sensors.
E4 The body fat percentage and BMI exceed the measurable

scale of 5 to 50 units.

Recovery Test
By pressing the RECOVERY button a fitness test will start directly. Firmly grab both hand pulse sensors on the handlebar after pressing the recovery button (when not wearing a chest belt). A countdown will start form 00:60 to 00:00. During this time hold the hand pulse sensors firmly or keep your chest belt on.
After the test is finished a code between F1 and F6 will appear on the screen. The code

responds to the fitness level displayed below.
F1: Excelled

• 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 an intense workout of at least 150 BPM.

Training with apps
With the Glider DCT2000i Cross-trainer you are able to train using your smartphone or tablet. The following Smartphones and Tablets are supported.

Follow the steps below to connect your mobile device with the DCT2000i using a Bluetooth connection.

1. Go to the settings on your mobile device and turn Bluetooth on.
2. Follow the instructions of the supported apps.

For training with smartphone or tablet you need to download one of the apps. The apps compatible with the Glider DCT2000i Cross-trainer are listed below. If new apps will become available they will be listed on our website; www.flowfitness.com.

Console+ Training
The iC+ training app lets you control the Glider Cross-trainer with your smartphone or tablet. You can also log your training results or train virtually anywhere in the world using the google maps and street view Download the iC+ training app in the app or play store by searching for ‘iC+ training’ in the app store / ‘console+ training’ in the play store or follow one of the links below.

• Apple iOS App store
  https://itunes.apple.com/us/app/ic-training/id1347028353?mt=8

• Google Android Play Store
  https://play.google.com/store/apps/details?id=com.changyow.icp4th

• For further support please visit:
  https://www.flowfitness.com/manual/iconsole.html

Kino map
Choose a geotagged video on Kino map and go! Your position is shown in the video and icon on the map and in the altitude graph: your goal is to keep pace with the original video. A multiplayer mode is also available up to 10 players can train on the same video. Download the Kino map app in the app or play store by searching for ‘Kino map Fitness’ or follow one of the links below.

• Apple iOS App store
  https://itunes.apple.com/nl/app/kinomap/id611177969?mt=8

• Google Android Play Store
  https://play.google.com/store/apps/details?id=com.kinomap.training

• For further support please visit
  https://www.flowfitness.com/manual/kinomap.html

Zwift
Zwift blends the fun of video games with the intensity of serious training, helping you get faster. Level up in the virtual worlds of Zwift with a community that motivates you every minute. Choose from training plans, group rides, races, and more. You’ll get fitter and stronger. Download the Zwift app in the app or play store by searching for ‘Zwift’ or follow one of the links below.

• Apple iOS App store
  https://apps.apple.com/us/app/zwift-ride-and-run/id1134655040

• Google Android Play Store
  https://play.google.com/store/apps/details?id=com.zwift.zwiftgame&hl=en

• For further support please visit
  https://www.flowfitness.com/manual/zwift.html

 Maintenance

The metal and plastic parts of the product can be cleaned by using Flow Fitness shine and protect 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.

General Information

Training Schedule
Introduction Schedule

Training schedule to improve stamina (follow-up to introduction training schedule)

Training schedule to lose weight (follow-up to introduction training schedule)

Exploded View

Troubleshooting

Problem
During a training the Cross-trainer makes beeping or scratching noises.
Solution
Beeping or scratching noise are mostly caused by the plastic cover hitting or scratching the metal frame. The solution to this problem is to spray this components with PTFE spray or Flow Fitness Treadmill Lotion. PTFE is available in hardware stores.
Problem
De computer doesn’t or badly reads your heart rate.
Solution
Receipt of the heart rate with use of the handle bar sensors is not consistent. Sweat, movement or even hand crème can have a negative effect on the connection. We advise you to use a Bluetooth chest belt while training a heart rate controlled exercise program. The handle bar sensors are primarily used for occasionally checking the heart rate during a training excises. When there is no heart rate reception when using a Bluetooth chest belt check the following

• Check if the screen of your Flow Fitness device is still active and your Flow Fitness Device is not connected to a smartphone or tablet.
• Check if you Bluetooth chest belt is not connected to any other device like your smartphone or tablet.
• Have you read the chest belt’s manual? It is important that the sensors are made moist for a better contact with the skin.
• Is there a full and correctly placed battery?
• Is the chest belt worn tight enough?

Problem
iConsole doesn’t show in the list of Bluetooth devices on my smartphone or tablets settings menu.
Solution
You must connect to the device yourself from within the app. Turn on the device and also the Bluetooth on your tablet / smartphone. Open the iConsole app, create an account if necessary and start a training. The app then shows the devices that you can connect.
Problem
My tablet / smartphone can’t get a Bluetooth connection with the iConsole.

Solution

1. The Bluetooth function only supports one connection. Make sure your not connected to an other device while trying to connect to iConsole.
2. The connection can be disrupted by external factors. Turn off the Bluetooth function on your tablet or smartphone. Then turn Bluetooth back on again and make a connection with the iConsole.

In case your problem is not resolved or not described, consult the fitness dealer where you purchased this product.

Warranty

The warranty is provided by the Flow Fitness distributor of your country and the reseller where you have purchased your product. Please check https://www.flowfitness.com/en/dealers/ for contact information.
www.flowfitness.com

References

• Tness.com is for sale - PerfectDomain.com
• Tness.com is for sale - PerfectDomain.com
• ‎Kinomap: Ride Run Row Indoor in de App Store
• ‎iC+Training on the App Store
• Reseller - Flow Fitness
• Video Handleiding iConsole door Flow Fitness
• Video Handleiding Kinomap door Flow Fitness
• Video Handleiding Zwift door Flow Fitness
• Video Handleiding iConsole door Flow Fitness
• Video Handleiding Kinomap door Flow Fitness
• Video Handleiding Zwift door Flow Fitness

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