COSTWAY SP37312 Exercise Cycling Bike with Stationary Belt Drive Indoor for Gym Home User Manual

Assembly Instruction

1. Preparation:
A. Before assembling make sure that you will have enough space around the item.
B. Use the present tooling for assembling.
C. Before assembling please check whether all needed parts are available (at the above of this instruction sheet you will find an explosion drawing with all single parts (marked with numbers) which this item consists of.

2. ASSEMBLY INSTRUCTION

FIG.I:
Remove the bolts and nut from the bottom tube, then attach the Front Stabilizer (pt.15) to the Main Frame (pt.16) using two sets of 08 Flat Washers (pt.5), M8 Domed Nut (pt.6) and M845 Carriage bolt (3). Attach the Rear Stabilizer (pt.4) to the Main Frame (pt.16) using two sets of 08 Flat Washers (pt.5), M8 Domed Nut (pt.6) and M845 Carriage bolt (3).
FIG.2:
Slide the Vertical Seat Post (pt.10) into the seat post housing on the main frame (pt.16). Then slide the Seat Post (pt.12) into the Vertical Seat Post (pt.IO). You will have to slacken the knurled section of the Spring Adjustment Knob (pt.7) and pull the knob back and then select and align holes for the desired height. Release the knob and retighten the knurled portion. Now fix the Seat (pt.13) to the Vertical Seat Post (pt.12) as shown, and tighten the bolts around the screws under the seat.
FIG.3:
Slide the Handlebar Post (pt.17) into the handlebar post housing on the main frame. You will have to slacken the knurled section of the Spring Adjustment Knob (pt.7) and pull the knob back and then select and align holes for the desired height. Release the knob and retighten the knurled portion. Then fix the Handlebar (pt.18) and the Computer Holder (pt.64) with two sets of08 the Spring Washer (pt.19) and M8* 15 the Bolt (pt.20). ATTENTION: YOU SHOULD FIX THE HANDLEBAR TIGHTLY Slide the Computer (pt.65) onto the Computer Holder (pt.64) connect the plug (Al&A2),
FIG.4:
The Pedals (pt.I L & pt.I R) are marked “L” and “R” -Left and Right. Connect them to their appropriate crank arms. The right crank arm is on the right- hand side of the cycle as you sit on it. Note that the Right pedal should be threaded on clockwise and the Left pedal anticlockwise.

ADJUSTMENT

•  To adjust the seat height, slacken the spring knob on the vertical post stem on the mainframe and pull back the knob. Position the vertical seat post for the desired height so that holes are aligned, then release the knob and retighten it.
•  To move the seat forward in the direction of the handlebar or backwards away from it, loosen the adjusting knob and washer and pull the knob back. Slide horizontal seat post into desired position. Align holes and then retighten the adjusting knob.
• To adjust the handlebar height, slacken the spring knob and pull both knobs back. Slide the handlebar post along the housing on the mainframe to the desired height and, with the holes aligned correctly, tighten the spring adjusting knob.

EXERCISE INSTRUCTIONS

Using your SPINNING BIKE provides you with several benefits, it will improve your physical fitness, tone muscle and in conjunction with calorie controlled diet help you lose weight.

1.   The Warm Up Phase
   This stage helps get the blood flowing around the body and the muscles working properly. It will also 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.

2. The Exercise Phase
   This is the stage where you put the effort in. After regular use , the muscles in your legs will become Stronger. Work to your pace but it is very important to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into the target zone shown on the graph below.

3. HEART RATE
   This stage should last for a minimum of 12 minutes for most people This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated, again remembering not to force or jerk your muscles into the stretch. As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if possible space your workouts evenly throughout the week.

4. MUSCLE TONING
   To tone muscle while on your SPINNING BIKE you will need to have the resistance set quite high. This will put more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness you need to alter your training program. You should train as normal during the warm up and cool down phases, but towards the end of the exercise phase you should increase resistance, making your legs work harden than normal. You may have to reduce your speed to keep your heart rate in the target zone.

5. WEIGHT LOSS
   The important factor here is the amount of effort you put in. The harder and longer you work the more calories you will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the goal.

6. USE
   The tension control knob allows you to alter the resistance of the pedals. A high resistance makes it more difficult to pedal, a low resistance makes it easier. For the best results set the tension while the bike is in use.

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