Ultrasport Foldable Home Trainer User Manual
- June 7, 2024
- Ultrasport
Table of Contents
Ultrasport
Foldable Home Trainer F Bike 150
User Manual
www.ultrasport.net
http://www.facebook.com/Ultrafit.Ultrasport.Ultratec
Manufacturer
Summary Handels- und Dienstleistungs GmbH
Zusestraße 1
25524 Itzehoe
Germany
service.uk@ultrasport.net
www.ultrasport.net
The manufacturer is constantly improving all types and models. Please
understand that changes to the delivered product in terms of form, features
and technology are thus possible at any time. Therefore no claims may be
derived from the information, illustrations and descriptions in this manual.
Reprint, duplication or translation, also of excerpts, is not permitted
without the written permission of the manufacturer. All rights according to
the law or to copyright law are expressly reserved by the manufacturer.
Subject to alterations
Safety Instruction
WARNING : To reduce the risk of injuries be sure to read the safety Instructions before using the ULTRASPORT F BIKE 150.
- Use the ULTRASPORT F BIKE 150 only on a level surface.
- Keep children and pets away from this equipment at all times.
- The ULTRASPORT F BIKE 150 should not be used by persons weighing more than 110 kg.
- The ULTRASPORT F BIKE 150 should be used by only one person at a time.
- Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling the ULTRASPORT F BIKE 150. Loss of balance may result in a fall and serious bodily injury.
- Use the ULTRASPORT F BIKE 150 only as described in the manual. 7. Before engaging in any exercise, always do stretching exercises to properly warm up. 8. Always make sure all bolts and nuts are tightened prior to each use.
WARNING Before starting any exercise or conditioning program you should
consult with your personal
physician to see if you require a complete physical exam. This is especially
important if you are over the age of 35, have never exercised before, are
pregnant, or suffer from any
illness.
Before You Begin
Thank you for choosing the ULTRASPORT F Bike 150. We take great pride in
producing this quality product and hope it will provide many hours of quality
exercise to make you feel better, look better and enjoy life to its fullest.
Yes, it’s a proven fact that a regular exercise program can improve your
physical and mental health. Too often, our busy lifestyles limit our time and
opportunity to exercise. ULTRASPORT F Bike 150 provides a convenient and
simple method to begin your quest on getting your body in the best shape it
can while achieving a healthier lifestyle.
Before reading further, please review the drawing below and familiarize
yourself with the parts that are labeled.
- Read this manual carefully before using the ULTRASPORT F Bike 150.
Assembly Step
Step 1
- Pull the safety-pin (19) as shown
in the picture; insert the safety-pin (19) after completely opening the F Bike
- Attach front/rear stabilizer (5) to main frame (1), tighten with 4 sets
of carriage bolts (15), curve washers (17) and domed nut (16).
Step 2
- The left and right pedal (13/14) are marked “L” and “R”. Connect them to their appropriate crank arm (52/53).
- The right pedal 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 on counterclockwise
Step 3
- Lock seat (10) to seat post (3) with 3 x nuts (12) and flat washers (18), then insert into the main frame (1). Line up the holes and secure the seat 10 in position with the adjustment knob
- The correct height for the seat can be adjusted.
Step 4
- Fix the handlebar (4) to main frame (1) tighten with 2 x allen bolts (9) and insert computer (20) to handlebar (4).
Step 5
- Connect the upper sensor wire (7) to middle sensor wire (8), plug the pulse wire (22) into the hole at the rear of the computer (20).
Recheck
all bolts, nuts and the pedals are tightened securely before use the machine
Computer Function
KEY SPECIFICATIONS
TIME
|
0:00~99:59MIN
|
|
ODOMETER
|
0~9999ML (KM)
---|---|---|---|---
CALORIE
|
0.0~999.9KCAL
|
|
DISTANCE
|
0.0~999.9ML (KM)
SPEED
|
0.0~999.9ML/H (KM/H)
|
|
PULSE
|
40~240BPM
KEY FUNCTIONS
MODE: This key lets you to select and lock on to a particular function you want.
FUNCTIONS
TIME : Press the MODE key until pointer lock in to TIME. The total
working time will be shown when starting exercise.
SPEED : Press the MODE key until pointer lock on to SPEED Display current
speed during working time.
DISTANCE : Press the MODE key until pointer lock on to DISTANCE. The
distance of each workout will be displayed when starting exercise.
CALORIE : Press the MODE key until pointer lock on to CALORIE The calorie
burned will be displayed when starting exercise.
ODOMETER : Automatically accumulates workout distance when starting
exercise.
PULSE : Please press the MODE of health, switch to the “PULSE” function.
Through the heart rate sensor, measuring the number of beats per minute.
SCAN : Display changes according to the next diagram every 4 seconds.
TIME ➨ SPEED ➨ DISTANCE ➨ CALORIE ➨ ODOMETER ➨ PULSE ➨ SCAN
NOTE
- Without any signal coming in 4-5 minutes, the LCD display will be shut off automatically.
- When there is signal input, the monitor automatically turns on.
- If there is a possibility to see an improper display on the monitor, please replace the batteries to have a good result .Make sure to replace both batteries at the same time.
- Please insert the batteries according to the battery compartment label.
Tension Adjustment
For tension adjustment, simply use the tension adjustment knob found beneath the console. To increase tension, turn clockwise (+), to decrease tension, turn anti-clockwise ().
Training Tips
To achieve a considerable improvement of your physical resistance and your health, some aspects of how to find the most efficient amount of training should be followed: if you have not been physically active for a long period of time, please consult your general physician before starting an exercise regimen.
Intensity
To achieve maximum results the right intensity has to be chosen, The heart
rate is used as guideline. As a rule of thumb the following formula is
commonly used: Maximum pulse rate = 220 Age While exercising the pulse rate
should always be between 60% – 85% of the maximum pulse rate. For your
personal training rates please see the pulse rate chart.
When starting to exercise you should keep your rate at 60% of your maximum
pulse rate in the first couple of weeks. With increasing improvement of
fitness the pulse rate should be slowly increased to 85% of your maximum pulse
rate.
Fat burning
The body starts to burn fat at approx. 60% of the maximum pulse rate. To reach
an optimum burning rate. it is advisable to keep the pulse rate between 60%
70% of the maximum pulse rate. The optimum training amount consists of three
workouts per week 30 minutes each. For example:
You are 52 years of age and would like to start exercising. Maximum pulse rate
= 220 52(age) = 168 pulse/min Minimum pulse rate = 168 x 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
During the first weeks it is advisable to start with a pulse rate of 101,
afterwards increase it to 117. With increasing improvement of fitness the
training intensity should be increased to 70% – 85% of your maximum pulse
rate. This can be done by increasing the resistance, a higher frequency or
longer training periods.
Training Organisation
Warm-up : Before every training session you should warm-up for 5-10 minutes. Here you can do some stretching and training with low resistance.
Training session : During the actual training a rate of 70% – 85% of the maximum pulse rate should be chosen.
The time-length of your training session can be calculated with the following
rule of thumb:
Daily training session : approx. 10 min. per unit
2-3 x per week : approx. 30 min. per unit
1-2 x per week : approx. 60 min. per unit
Cool down : To introduce an effective cool-down of the muscles and the metabolism the intensity should be drastically decreased during the last 5-10 minutes, Stretching is also helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will notice that you
constantly have to increase the resistance to reach your optimum pulse rate.
The units will be continuously easier and you will feel a lot fitter during
your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose fixed hours for your training session and do not start training too aggressively.
An old quote among sportsmen says:”The most difficult thing about training is to start it.”
We wish you lots of fun and success with your ULTRASPORT F-Bike Training Pulse Rate Reference Chart
Conditioning Guidelines
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and gradually increase your time on the equipment as your heath improves.
Initially, you may be able to exercise only for a few minutes in your target
zone, however, your aerobic fitness will improve over the next six to eight
weeks. Don’t be discouraged if it takes longer. It’s important to work at your
own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes.
The better your aerobic fitness, the harder you will have to work to stay in
your target zone.
Please remember these essentials :
- Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
- Begin your training program slowly with realistic goals that have been set by you and your doctor.
- Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
- Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate. This is known as your target zone. You can find your target zone in the table below. Target zones are listed for both unconditioned and conditioned persons according to age.
During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle 30 of your target zone as you exercise.
AGE
|
UNCONDITIONED TARGET ZONE (BEATS/MINS)
|
CONDITIONED TARGET ZONE (BEATS/MINS)
---|---|---
20
|
138-167
|
133-162
25
|
136-166
|
132-132
30
|
135-164
|
130-158
35
|
134-162
|
129-156
40
|
132-161
|
127-155
45
|
131-159
|
125-153
50
|
129-156
|
124-150
55
|
127-155
|
122-149
60
|
126-153
|
121-147
65
|
125-151
|
119-145
70
|
123-150
|
118-144
75
|
122-147
|
117-142
80
|
120-146
|
115-140
85
|
118-144
|
114-139
To measure your heart rate, stop exercising but continue 45 moving your legs or walking around and place two fingers on your wrist. Take a six-second heartbeat count 55 and multiply the results by 10 to find your heart rate. For example, if your six-second heartbeat count is your heart rate is 140 beats per minute. (A six-seconds 70 count is used because your heart rate will drop rapidly 75 when you stop exercising.) Adjust the intensity of your 80 exercise until your heart rate is at the proper level.
Warm-Up and Cool-Down
WORKOUT GUIDELINES Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.
Exercise Frequency To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is when exercising becomes a regular and enjoyable part of your life.
Suggested Stretches The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.
1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch With one hand against a wall for balance, reach back
and grasp one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch Sit with the soles of your feet together and your
knees outward. Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
Ultrasport
Foldable Home Trainer F Bike 150
331400000070
Warranty Card
In the event of a warranty claim, please first contact our service hotline or
send us an e-mail.
2-year Warranty
GB
Manufacturer & Service
Summary Handels- und Dienstleistungs GmbH
Service hotline: 00800 880 880 08 Email: service.uk@ultrasport.net
Internet: www.ultrasport.net
Made in China
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