FITFIU ROB-15 Trainer Pliabe Instruction Manual

FITFIU ROB-15 Trainer Pliabe

INTRODUCTION

Thank you for your confidence in choosing a FITFIU brand product. Whether you are a beginner or an amateur athlete, FITFIU will be your ally in keeping fit or developing your physical condition. Exercising offers multiple benefits and the possibility of doing so on a daily basis will be more accessible thanks to the comfort offered by the home training product. The exercise bike is an excellent way to perform a complete cardiovascular activity, where you can regulate the intensity of exercise easily, while minimizing the impact or overload on your ankles and knees. In this way, it allows the improvement of physical condition, performance and burning of calories (essential to lose weight in association with a diet) without the risk of injury. In addition, it tones the legs, buttocks and lower abdominals. We hope you enjoy your training and that this FITFIU product fully meets your expectations.

IMPORTANT SAFETY INFORMATION

Before using this machine, read all important safety information as well as the instructions manual. Please keep this manual in a safe place for future reference, and if you decide to sell this machine, remember to give it to the new owner.

• See a doctor to check your health, especially for people over 35 and those who have had previous health problems.
• This appliance is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, or lack of experience and knowledge, unless they are supervised or instructed by a person responsible for their safety.
• This appliance is intended for domestic use.
• The maximum weight of the user is 120Kg.
• The device must be placed on a stable, flat and horizontal surface. Do not place it in damp or wet places. Use the product in a ventilated area.
• Before you start using the bike, make sure that the roller is firmly secured to the bike.
• Do not touch the roller after use as it will be extremely hot.
• Keep pets and children away.
• Be sure to warm up before physical activity to avoid muscle injury and to perform a relaxation routine after exercise.

NOTE: FITFIU is not responsible or liable for any injury to the person or damage to property arising from the wrong use of the equipment.

PRODUCT DESCRIPTION

DETAILED DESCRIPTION OF THE PRODUCT

1. Clamp
2. Lock/release knob
3. Resistance adjustment cable
4. Pressure regulating knob
5. Quick release adapter
6. Front wheel lift bracket
7. Resistance roller

TECHNICAL DATA

ASSEMBLY

STEP 1
Unpack the product, fully unfold the legs and place it on a flat, horizontal surface. You can level the legs by adjusting the height of the foot base pad to keep the bike roller stable.

STEP 2
Insert the top of the tyre pressure knob into the slot in the upper buckle of the resistance device and turn it to the lowest position.

STEP 3
If your bicycle axle is not compatible with the roller, remove the rear axle from your bicycle wheel and install the supplied quick release adapter.
NOTE: The quick release adapter is compatible with 5 x 130 mm QR and 5 x 135 mm QR axles. STEP 4
Put your bike on the bicycle roller, turn the black handle to fix the rear wheel and adjust the knob on the other side slightly.

STEP 5
Place the left side of the rear axle into the left mount of the bike trainer, tighten the left knob and then tighten the locking knob to ensure stability of the bike.

STEP 6
Tighten the pressure regulating knob so that it contacts the tyre.

STEP 7
Install the resistance leveler on the handlebar, turn the knob to adjust the pressure.

STEP 8
Place the front wheel of the bicycle on the front wheel lift bracket to prevent the bicycle from accidentally swinging.

HOW TO REMOVE THE BIKE FROM THE ROLLER

1. Remove the resistance leveller from the handlebars
2. Unadjust the pressure regulator so that the roller does not touch the rear wheel.
3. Unscrew the lock/release knob.

NOTE: If you have replaced the rear wheel axle with the quick-release adapter that comes with the product, this adapter is also valid for use on the road.
If you want to leave the bike installed on the roller, we recommend that you undo the resistance adjustment knob so that the wheel is free. This will prevent flat spots on the wheel.

BEFORE USING THIS PRODUCT

WARM UP

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm- up and cool-down exercises:

INNER THIGH STRETCH: Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.

HAMSTRING STRETCH: Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

HEAD ROLL: Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

SHOULDER LIFT: Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder. Repeat this action for a few minutes.

CALF-ACHILLES STRETCH: Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.

SIDE STRECH: Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm.

TOE TOUCH: Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

USING THE PRODUCT

RESISTANCE LEVELER

The roller consists of 6 levels of magnetic resistance. By turning the remote control, you will increase or decrease the resistance level during the exercise.
This allows you to vary the intensity of the exercise.

TRAINING

If you are a beginner, start by training for several days at a gentle pace; don’t push yourself and rest if necessary. Gradually increase the frequency and duration of sessions. Ensure the room in which you are exercising is well ventilated.

STRETCHING/WARMING UP: GENTLE E ORT FOR A MINIMUM OF 10 MINUTES
To maintain tness or for rehabilitation, train every day for at least 10 minutes. This type of exercise provides a good, gentle work-out for muscles and joints and can be used as a warm-up activity before more intense physical exercise. To develop muscle tone in the legs, choose a steeper incline and increase the duration of the exercise.

AEROBIC EXERCISE FOR WEIGHT LOSS: MODERATE E ORT FOR 35 TO 60 MINUTES
This type of training is an e ective way of burning calories. There is no point in pushing yourself unduly; for the best results the most important thing is frequency of exercise (at least 3 times a week) and the duration of the session (35 to 60 minutes). Exercise at average intensity (moderate e ort so you are not out of breath). In order to lose weight, as well as taking regular physical exercise, it’s essential to follow a balanced diet.

AEROBIC TRAINING FOR ENDURANCE: SUSTAINED E ORT FOR 20 TO 40 MINUTES
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3 times a week at a steady pace (rapid breathing). As your training progresses, you will be able to maintain this e ort for longer, and at an improved pace. Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and requires special preparation.

COOL DOWN

After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase helps your cardiovascular and respiratory systems, blood circulation and muscles return to normal. It also helps to eliminate side e ects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps and sti ness).

STRETCHING

Stretching after exercise reduces muscle sti ness caused by lactic acid accumulation and stimulates blood circulation

DECLARATION OF CONFORMITY (CE)

We, PRAT INTERNATIONAL BRANDS S.L., owner of the brand FITFIU Fitness, with headquarters in Calle Blanquers Parcela 7-8, Polígono Industrial de Valls 43800 Valls (Tarragona)- Spain, declare that the bicycle roller ROB-15, from the serial number of the year 2021 onwards, are in accordance with the requirements of the applicable European Parliament and Council Directives:

• Directive 2001/95/EC of the European Parliament and of the Council of 3 December 2001 on general product safety. The product delivered is the same as the copy that underwent the CE type examination.

Valls, 23 February 2021,

Alberto Prat Asensio, CEO (Authorized representative and responsible for technical documentation).

• Manual revisado en julio de 2021
• www.fitfiu-fitness.com

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