ST 330 - Domyos
Contents
1. for injury or for damages suffered by any persons or property arising from the normal or abnormal use of this product by the purchaser or by any other person valid only in the United States Do notstore the productin a humid place edge of swimming pool bathroom Keep your back straight when using the product Do not arch your The product is intended for domestic use only Do notuse the product back in a commercial rental or institutional context Maintain a continuous smooth motion when exercising Always keep your feet on the pedals when stepping or the pedals may become separated from the resistance cylinders causing serious Use the product indoors away from moisture and dust on a level injury surface and in a clear area Be sure there is enough space for safe access and passage around the product Cover the floor beneath the product for protection The product should only be used by one person at a time Care should be taken when getting on and off the product The resistance cylinders may become hot after a period of use Itis the user s responsibility to regularly examine the product to detect Allow the cylinders to cool before touching them any wear or damage and to immediately replace any defective ele ment by an origin part supplied by the DECATHLON After Sales Service and to keep it out of service until it is repaired Do not let setting devices protrude Immediately replace any used or d2. progressi ve effort from 10 minutes For training aimed at keeping you in shape or physiotherapy you can use the machine daily for about 10 minutes This type of exer cise will aim to wake up your muscles and articulations or may be used as a warm up for physical activity To increase muscle tone in the legs choose higher resistance and increase exercise time Of course you can vary running speed throughout your session Aerobics work for getting fit mode rate effort for quite a long time 35mm to 1 hour If you want to lose weight this type of exerci se associated with a diet is the only way to increase the quantity of energy consumed by the body Doing this it is pointless forcing beyond your own limits Regular training will provide the best results Choose a relatively low running speed and exercise at your rhythm but for a minimum of 30 minutes This exercise should produce light sweating on the skin that should not wear you out The duration of exercise over a slow rhythm will require your body to draw is energy from your fat as long as you pedal more than 30 minutes at least three times a week Aerobic training for endurance intense effort for 20 to 40 minutes This type of training aims to significantly strengthen the cardiac muscle and improve breathing work Resistance and or running speed is increa Sed so as to improve breathing during exer cise Effort is more intense than for fitness Work Throug
3. sessions and hope that this DOMYOS item be a source of pleasure for you PRESENTATION IB The stepper is a staircase simulator that uses hydraulic pumps for doing these exercises on the spot The stepper is a cardio training machine Using cardio training aerobics exercise principles it improves your endurance maximum oxygen absorption capacity and your physical condition and helps you burn calories control and lose weight in association with a diet plan Beyond the cardio vascular and breathing benefits of exercise the stepper strengthens the bottom hips and calves with an impact free movement Pedal M A XI A djustment knob 100 kg 220 Ibs WARNING Keep away from this area Counter WARNING The arm and the cylinder may become hot during use Do not touch Keep children away WARNING The arm and the cylinder may become hot during use Do not touch Keep children away WARNING Misuse of this product may result in serious injury Read user s manual and fol low all warnings and opera ting instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Keep hands feet and hairs away from moving parts WARNING Keep away from this area 520 x 320 x 200 cm 204 x 126 x 78 inch SETTINGS Warning you should get off the stepper to make any adjustm
4. 6 01 04 8 34 Page 13 Noir Process Black CARDIO TRAINING CARDIO TRAINING EXERCISE Cardio training exercise is a form of aerobics conditioning the body in the presence of oxygen and allows you to improve your cardio vascular capacity To be more precise you will improve the tonicity of the heart and your blood vessels Cardio training exercise carries the oxygen breathed in from the air to your muscles It is the heart that pumps this oxygen through the body and in particular to the muscles being exercised CONTROLLING YOUR HEARTBEAT It is vital to measure your pulse periodically in order to control your degree of exercising If you do not have an electronic measuring device follow this procedure To take your pulse position two fingers on the neck or below the ear or at the inside wrist beside the thumb Do not press too hard excessive pressure reduces the blood flow and can slow down the heartbeat After counting the pulsations for 30 seconds multiply by 2 to obtain the number of pulsations per minute Example 75 pulsations counted in 30 seconds corresponds to a heart beat of 150 pulsations per minute PHASES OF A PHYSICAL ACTIVITY Training TRAINING is the main phase of your physical activity You can improve your phy sical condition by REG ULAR training Anaerobie exercice to develop endurance Aerobic exercice to develop cardio pulmonary resistance Q Warm up phase progressive effort Warming
5. ST330 QXD 6 01 04 8 34 Page 1 Noir Process Black fi NOTICE D UTILISATION ISTRUZIONI PER LUSO OPERATING INSTRUCTIONS GEBRUIKSHANDLEIDIN G 9 MODO DE EMPLEO MANUAL DE UTILIZACAO GEBRAUCHSANWEISUNG INSTRUKCJA UZYTKOWANIA BUB BABA PTTL ST330 QXD 6 01 04 8 34 Page 52 Noir Process Black Notice a conserver Keep these instructions Bitte bewahren Sie diese Hinweise auf Istruzioni da conservare Conservar instrucciones Bewaar deze handleiding Instru es a conservar Bevar vejledningen Zachowaj instrukcj W C38 Pt ff b BH J DECATHLON 4 Boulevard de Mons 59665 Villeneuve d Ascq France d decathlon com DOA YO S decathlon creation R f pack 660 038 Made in Taiwan o R alisation EVOLUTION 32 69 88 87 89 ST330 QXD 6 01 04 8 34 Page 3 Noir Process Black E ST330 QXD 6 01 04 8 34 Page 9 Noir Process Black fi You have chosen a DOMYOS fitness machine and we wish to thank you for the trust you place with us We created the DOMYOS brand to enable all sports aficionadoes to remain at peak fitness This item was designed by sportsmen for sportsmen and women We would very much appreciate receiving any of your comments and suggestions about DOM YO S products To this aim the staff at your local store and the DOMYOS design department are at your disposal If you wish to write to us you can send us email at the following address domyos decathion fr We wish you enjoyable training
6. eater efficiency and to protect your articulations ST330 0XD 6 01 04 8 34 Page 11 Noir Process Black COMPUTER ST 330 FUNCTION OF COMPUTER Press to select each function and hold on the button for 3 seconds all value will be rest to zero SCAN automatically scan each function in sequence TIME counts from zero up to 99 59 in one second increment CALO RIES accumulates the calorie consumption during exercice This is a rough guide only and should be used as a comparison over several exercice session COUNT accumulates the numbers of stride during work out session STRIDES MIN displays strides in every time NOTE 1 To turn on the power just press any button or start exercice 2 With no signal transmitted to the computer for 4 minutes the computer will shut off the LCD display automatically PRECAUTIONS Do not expose to sunlight Do not put in contact with water Warning the calculation of calories burned is an estimate and should not be considered as a medical fact We advise you to consult your doctor or your dietician to establish the nourishment and energy intake appropriate to your physical condition and to the sports activities that you are considering doing REPLACING THE BATTERY Install the LR6 AA 1 5V battery in the compartment at the rear of the meter Make sure the battery is correctly put in place and respect the polarities If however the display does not or only partia
7. efective parts Care should be taken when mounting dismounting the product Stop exercising progressively User s maximum weight 100 kg 220 lbs 10 Always wear athletic shoes for foot protection while exercising Always wear appropriate clothing when exercising DO NOT wear loose clothing that could become caught in the machine Remove all jewelry 11 Tie long hair so that it does not get in the way when exercising WARNING Consult your doctor before starting an exercise program This is particularly important for people over 35 or having had health problems and if you have not practiced any sport for several years Read all the instructions before use MAINTENANCE The stepper only needs minimum maintenance clean with a sponge soaked in soapy water and dry with a dry cloth The stepper is fitted with pedals that are dependent on each other The braking system will therefore depend on the speed that you apply during training To increase the anaerobic intensity of the exercise set the distance in a lower position but do the exercise quicker minimum training 30 minutes Use this type of exercise three times a week To increase muscle tone set the pistons to a harder position and do the exercise as a series broken down with moments of rest You can use this type of exercise every other day Always start by warming up slowly with low resistance for several minutes GO BACK UPWARDS BEFORE THE STEPS IMPACT THE BASE pour gr
8. ents To set movement resistance loosen or tighten the knob to adjust the height and inter step distance If you reduce the distance of the steps from the ground movement will be easier Increasing the height will make movement more difficult ST330 QXD 6 01 04 8 34 Page 10 Noir Process Black SECURITY Warning to reduce the risk of serious injury please read the important precautions below before using the pro duct Read all the instructions in this manual before using the product Use this product only in the way described in this manual Keep this manual during the product s service life An adult should do the assembly of the appliance This appliance is in compliance with European and Chinese stan dards related to fitness products for domestic and non therapeutic use EN 957 1 and 8 classes HC GB17498 lt is up to the owner to make sure that all of the products users are If you feel pain or dizziness while exercising stop immediately rest a while and consult your doctor Keep children and pets away from the product at all times Keep hands and feet away from moving parts Do not tinker with your ST330 In the event of damage to your ST330 bring the appliance back to properly informed on all the user precautions your Decathlon store and do not use the ST330 before it is com pletely repaired O nly use Decathlon spare parts DOMYOS disclaims all responsibility concerning claims
9. hout your training you will be able to hold this effort for longer with better rhythm and better breathing You can use this type of TRADE WARRANTY training atleast three times a week Training more intensely anaerobic work and red zone work is reserved for athletes and requires properly adapted preparation After each training session jog for several minutes reducing speed and resistance to come to a halt and return the body progres sively to rest DECATHLON guarantees this product for parts and labor under normal conditions of use for 5 years for the structure and 2 years for wear parts and labor starting on the date of purchase confirmed by the date on the sales ticket DECATHLON S obligation in compliance with this warranty is limited to the products replacement or repair at DECATHLO N S convenience All the products for which the warranty is applicable shall be accepted by DECATHLON in one of its authorized service centers sent postage paid together with the proof of the purchase This warranty cannot be applied in the following cases Damage caused during transport Misuse or abnormal use Repairs done by people not authorized by DECATHLON The commercial use of the product concerned This trade warranty does not exclude the legal guarantee s applicable according to countries and or provinces DECATHLON 4 BOULEVARD DE MONS BP299 59665 VILLEN EUVE D ASCQ France ST330 0XD
10. lly appears remove the battery wait 15 seconds and put it back in place Display values are automatically reset to zero when you remove the battery If you do not use the meter for a long time remove the battery to avoid the oxidation of contacts harmful to the appliance s correct operation To protect the environment discard worn out batteries in a unit provided for this purpose ST330 0XD 6 01 04 8 34 Page 12 Noir Process Black EXERCISES For consistent exertion of the legs and thighs make sure you keep an absolutely vertical position basic position However with the ST330 you can focus on specific muscle groups 1 BASIC POSITION absolutely vertical position back straight abdominals flexed hips tipped forward push on your heels arms bent 2 TARGETING ON THE MUSCLES AT THE BACK OF THE THIGHS the muscle located at the back of the thigh is used when bending the leg thus bringing the heel back towards the thigh On the ST330 all you have to do therefore is reproduce this movement bringing the heel to the thigh To do so bend down slightly whilst keeping your trunk upright so as to reach a half sitting position without leaning over entirely GENERAL CARDIO TRAINING PRINCIPLE If you are a beginner start training for a few days with a low resistance and peddling speed without forcing and taking the rest time necessary Progressively increase the number and duration of the sessions Maintenance Warm up
11. per minute 100 BGO 5100 EE Exercise from 80 to 90 and beyond Anaerobic zone and red zone reserved for high perfor mance and specialised athletes WARNING TECHNICAL INSET WARNING TO USERS You must work towards getting fit in a controlled manner Exercise of 70 to 80 of the maximum cardiac rate Endurance exercise Do no hesitate to consult a doctor before any physical activity especially if you have not practiced any sports activities in recent years Age Exercise from 60 to 70 of the maximum cardiac rate Getting fit favourable consumption of fat Exercise from 50 to 60 of the maximum cardiac rate Maintenance Warm up you are more than 35 years old you are not sure about your health you are following medical treatment CONSULT A DOCTOR BEFORE PRACTISING ANY SPORT
12. up is a preparatory phase before any activity It puts the person IN TO OPTIMUM CONDITION S for carrying out his or her favorite sport Itis a METHOD OF PREVENTING ACCIDENTS TO TENDONS AND MUSCLES There are two aspects WAKING UP THE MUSCULAR SYSTEM GENERAL WARMIN G UP 1 The muscular system is prepared in a SPECIAL STRETCHING SESSION which PREPARES FO R EACH ACTIVITY each group of muscles is used joints are used Q Slowing down This is the continuation of an activity at low intensity the gradual return to rest phase SLOWING DOWN brings the cardiovascular and respiratory system the blood flow and muscles back to normal eliminating the counter effects of an exercice such as lactic acids the accumulation of which is one of the major cau ses of muscular pains such as cramps and stiff muscles Q Stretching STRETCHIN G must follow the slowing down phase while joints are still warm in order to reduce risks of injury Stretching after an activity minimizes MUSCULAR STIFFN ESS due to an accumulation of LACTIC ACIDS stimulates BLOOD CIRCULATION 2 Global warming up gradually brings the cardiovascular and respiratory sys tem into action improves irrigation of the muscles and prepares for making efforts It must be sufficiently long 10 min for a leisure sport activity 20 min for a competition sport activity Note that warming up must be longer after 55 years old in the morning Exercise range Beats
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