Manual Batavus X4 Cross Trainer

Manual

6

OWNER'S MANUAL

•

BATAVUS

If you feel sideway play in the pedal cranks, tighten

the front end shaft nuts until the play disappears.

Mount the device by grasping the fixed handle

support of the device. Place your foot on the foot

plate which is in the lower position and stable.

Dismount the device when the pedal arms have

stopped moving completely. Dismount by grasping

the fixed handle support of the device.

EXERCISE LEVEL

Working out using a crosstrainer is excellent

aerobic exercise, the principle being that the

exercise should be suitably light, but of long

duration. Aerobic exercise is based on improving

the body’s maximum oxygen uptake, which in turn

improves endurance and fitness. The ability of the

body to burn fat as a fuel is directly dependent on

its oxygen uptake capacity. Aerobic exercise should

above all be pleasant. You should perspire, but you

should not get out of breath during the workout.

You must, for example, be able to speak and not

just pant while exercising. You should exercise at

least three times a week, 30 minutes at a time, to

reach a basic fitness level. Maintaining this level

requires a few exercise sessions each week. Once

the basic condition has been reached, it is easily

improved, simply by increasing the number of

exercise sessions. Exercise is always rewarding for

weight loss, because it is the only way of increasing

the energy spent by the body. This is why it is

always worthwhile to combine regular exercise

with a healthy diet. A dieter should exercise daily

- at first 30 minutes or less at a time, gradually

increasing the daily workout time to one hour.

Start your workout with slow tempo and low

resistance. Gradually increase tempo and resistance

according to your own condition. Keep your head

up and neck long in order to avoid stress on your

neck, shoulders and back. Keep also your back

straight. Make sure that your feet are centered on

the foot pedals and that your hips, knees, ankles

and toes are facing forward. Keep your body

weight centered over your lower body regardless of

whether you lean forward or stand upright. Stop

your workout by gradually decreasing tempo and

resistance.

If you wish to strengthen your upper body muscles,

lean slightly forward and focus on working with

your arms. Grab the handles somewhat higher than

normally to enhance the movement, but avoid

getting your shoulders sore. For dual training,

set the resistance sufficiently high and focus on

actively using upper and lower body muscles

simultaneously. You should feel the effects of

training in whole body.

To develop upper body muscles, lean forward

slightly and focus on pulling and pushing the

handle supports with your hands. Grasping the

supports somewhat higher will intensify the

movement, but be careful not to get your shoulders

sore. To develop upper and lower body muscles

simultaneously, increase the resistance slightly and

focus on using the upper and lower extremities

simultaneously so that you feel resistance as they

are both actively working.

HEART RATE

No matter what your goal, you’ll get the best

results by training at the right level of effort, and

the best measure is your own heart rate.

First find your maximum heart rate i.e. where the

rate doesn’t increase with added effort. BATAVUS’s

meter calculates your approximate maximum pulse

level using the following formula:

220 – AGE

The maximum varies from person to person. The

maximum heart-rate diminishes on average by one

point per year. If you belong to a risk group, ask

a doctor to measure your maximum heart rate for

you.

We have defined three different heart-rate zones to

help you with targeted training.

BEGINNER

•

50-60 % of maximum heart-rate.

Also suitable for weight-watchers, convalescents

and those who haven’t exercised for a long time.

Three sessions a week of at least a half-hour each

is recommended. Regular exercise considerably

improves beginners’ respiratory and circulatory

performance and you will quickly feel your

improvement.

TRAINER

•

60-70 % of maximum heart-rate.

Perfect for improving and maintaining fitness.

Even reasonable effort develops the heart and lungs

effectively, training for a minimum of 30 minutes

at least three times a week. To improve your

condition still further, increase either frequency or

effort, but not both at the same time!

ACTIVE TRAINER

•

70-80 % of maximum heart-

rate.

Exercise at this level suits only the fittest and

presupposes long-endurance workouts.

•

The heart rate is measured in three ways:

A) Using the handgrip heart rate sensors

B) Using an ear clip with cable (available as an

optional extra)

C) Using a chest strap (wireless, telemetric),

optional

batavusX4.indd 6batavusX4.indd 6 12.10.2005 12:49:3912.10.2005 12:49:39

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