Powerpeak FSL8246P User manual

-Gebruikt u de Stepper uitsluitend als hij volledig is gemonteerd.

-Wij raden beginners aan de Stepper ter ondersteuning bij een wand, een stoel of in een

deuropening te gebruiken.

-Zet u na elke training de hendel op "fast" om blokkeren van de pedalen te vermijden.

-Zodra u duizelig of misselijk wordt, onderbreekt u de training onmiddellijk en raadpleegt u een

arts.

-Use the Stepper only if it has been assembled completely.

-We advise starters to use the Stepper near a wall, a chair, or in a door opening for support.

-After each training, please set the lever to "fast" to avoid blocking of the pedals.

-As soon as you become dizzy or nauseous, please interrupt the training immediately and

consult a doctor.

-Benutzen Sie den Stepper nur komplett montiert.

-Wir raten Anfängern, den Stepper zur Unterstützung an einer Wand, einem Stuhl oder in

einem Türrahmen zu benutzen.

-Stellen Sie den nach jedem Training den Hebel auf „Fast“ um ein blockieren der Pedale zu

vermeiden.

-Bei auftretendem Schwindelgefühl oder Übelkeit unterbrechen Sie das Training sofort und

konsultieren Sie einen Arzt.

-N'utilisez le Stepper que lorsqu'il est complètement assemblé.

-Nous conseillons aux débutants d'utiliser le Stepper près d'un mur, d'une chaise ou de

l'embrasure d'une porte pour y prendre éventuellement appui.

-Après chaque exercice, mettez la poignée sur « fast » pour éviter le blocage des pédales.

-Dès que vous avez la tête qui tourne ou que vous avez des nausées, arrêtez imédiatement

l'exercice et consultez un médecin.

SAFETY WARNINGS

During design and production of this fitness device a lot of attention has been paid to safety. Despite

this, you should always take the safety regulations into consideration. Make sure you read the entire

instruction manual, before you are going to use it for the first time. Please take the following safety

rules into account:

1. Consult with your physician prior to starting your exercises. A frequent and intensive training

programme should first be approved by your family physician. This is especially important for

individuals above 35 years of age or for those with physical problems. Carefully read through the

entire user manual before you start exercising. We are in no way responsible for personal injury or

physical strains and discomforts that are caused by the use of this equipment and cannot be held

liable in case of their occurrence. Carefully save these instructions. Incorrect or extreme use may lead

to personal injury. Note: the maximum permissible weight on this equipment is 100 kg. Do not use

this device if you are pregnant or if you are under medical treatment.

2. Pay attention to how your body reacts after using the equipment. Dizziness is a sign that you worked

out too intensely. If you feel dizzy, stretch out on the floor and do not try to get back on your feet

until the dizziness has disappeared.

3. Keep children and animals away from the equipment. Children's enthousiasm may well lead to

incorrect use of the equipment. If children are allowed to use the equipment, they should only do so

under supervision and after receiving instructions regarding its proper use. Under no circumstances

should the equipment be used as a toy. This equipment has not been designed to be used as a toy

and must only be used for the purposes described in this manual. Read the instructions below

carefully before using this equipment.

4. Use this equipment only for the purposes as described in this user manual.

5. Do not use parts that were not recommended by the manufacturer.

6. The maximum weight for this product is 100 kg.

7. Batteries can be extremely dangerous if swallowed. Therefore, keep batteries away from the reach of

children. If a battery has been swallowed, seek medical help immediately.

8. Beware that the packaging material is not suitable for children. There is a danger of suffocation.

9. Do not use the product if it is damaged or defective. In this case please contact us.

10.Check the product before every use. Defective parts must be changed immediately as they can impair

the function and the safety of the product.

11. Make sure that no more than one person is using the product at the same time.

12. Use the product only on even and non-slipping surfaces. Never use it near water and keep sufficient

space around it to increase security.

13. Beware of moving parts, which could catch your arms and legs. Do not stick any objects in the

product's openings. Severe injury can result if body parts or fingers are placed under foot pedals or

unit during use.

14.Please do not alter the product. Only use original spare parts. Repairs should only be carried out by

qualified technicians - improper repairs can lead to danger for the user. Use this product only as

described in this manual.

15. Protect the product against splashes, humidity, high temperature and direct sunlight.

16.Be careful when connecting plugs to outlets as pins can bend or break. Watch out for torn cables and

beware of damage to the cables.

ADVICE FOR HANDLING BATTERIES

1. Remove the batteries when they are exhausted or if you do not use the product for an extended

period of time in order to avoid hazards through leaking batteries.

2. Do not recharge batteries nor dissemble or throw then into fire. Danger of explosion!

3. Pay attention to the polarity (+) and (-). Always replace all the batteries; do not mix old and new

batteries, or different battery types.

4. Use preferably alkaline batteries, as they have a longer operation time then usual zinc-coal-batteries.

5. A change of batteries is necessary when the display becomes weaker or completely faded.

ADVICE FOR THE ASSEMBLY

1. The assembly of the product must be done carefully and by an adult. In any doubt, ask a technically

qualified person.

2. Before you start with the assembly, read the instructions carefully and take a look at the assembly

instructions.

3. Remove all packaging materials and lay down all parts on a free space. This gives you an overview

and simplifies the assembly procedure. Protect the assembly space from dirt and scratches, with an

underlay.

4. Now, check with the parts list that no part is missing. Dispose of the packaging material when the

assembly is completed.

5. Beware that when using tools or doing technical work, there is always a riks of injuries. Therefore

assemble the product carefully.

6. Create a danger free environment; for example, do not let tools lay around the workspace. Store the

packaging material in a way that cannot cause any danger. Plastic bags are dangerous for children.

7. After installing product according to the instruction manual, please make sure that all screws, bolts

and nuts are correctly installed and tightened.

8. If needed, lay out an underlay (not included) to protect your floor. The rubber feet of the product can

damage some floors and leave marks.

ASSEMBLY DRAWING

PARTS LIST

No. Description Qty

1Main frame 1

2Link bar with chain 1

3Foot tube bushing 4

4Left foot tube assembly 1

5Right foot tube assembly 1

6STW-19 Circlip 2

7Turnbuckle link bar 1

8Turnbuckle 1

9Outside cone 1

10 Inside cone 1

11 Thrust bearing 1

12 Large nut 1

13 Shaft 1

14 Washer 035 x 0.8 x 3 mm 1

15 C/Sunk bolt M5 x 10mm 3

16 Pan head screw M5 x 15mm 2

17 Front cover 1

18 Front cover plugs 3

19 Foot plug 2

20 Foot plug cap 2

21 Left foot pedal 1

22 Right foot pedal 1

23 Rear cover 1

24 Speed control lever 1

25 Monitor 1

26 60mm PVC Cap 2

27 M8 x 20 mm Pan head bolt 1

28 M6 x 15 mm Socket head bolt 4

29 M6x 20mm Socket head bolt 4

30 Foot pedal plug 4

31 30mm Wave washer 1

32 M4x15mm Pan head screw 10

33 Shaft stop plate 1

34 M6 spring washer 4

35 Chain keeper 1

36 Stopper 2

37 M8 spring washer 2

ASSEMBLY INSTRUCTIONS

Computer

Main unit

Left pedal

Small

rubber foot

Large

rubber foot

Rear

stabilizer bar

Speed control knob

Right pedal

The stepper designed to be easy to assemble and to use.

IMPORTANT: remove all parts from packing and inspect for damage.

Step 1

Remove the four plugs from the left and right ends of the front and rear stabilizers. Discard these plugs.

Step 2

Insert the two large rubber feet into each of the rear stabilizer ends. Align the key on the foot with the

slot in the tube. Ensure that the screw holes are aligned, then fit and tighten one screw in the side of

each foot.

Step 3

Push the two small rubber feet over the left and right ends of the front stabilizer bar. Note: if you have

bought the upper body cords with your unit then please attach these ones to the eyes on the front

stabilizer bar.

Step 4

Insert the battery into the back of the computer. Press the computer into the open hole in the right foot

pedal.

INSTRUCTION MANUAL

IMPORTANT: Place the unit on a flat stable surface. We recommend using a square piece of carpet or

rubber underneath your stepper. This is to protect your floor from any damage due to prolonged use of

the stepper.

ADJUSTING SPEED/RESISTANCE CONTROL:

The speed/resistance control lever:

Controls the speed and amount of resistance. The speed/resistance control lever is located at the rear of

unit. Grasp the ball knob at the end of the lever. Rotate anti clock-wise to unlock the control, then slide

the lever to either the fast or slow position. Rotate clock-wise to lock.

Set the speed according to your ability. The fast position is for beginners since it allows for fast stepping

with little resistance. The slow position provides greater resistance to help tone and strengthen your

lower body musculature. Note: always return the speed control lever to the fast position after your

workout.

If the sportive range is beyond the lever controlling, please adjust the screw of the stepper with the

tools. Turn right is to slow down and turn left is to increase speed.

Speed Control/Resistance

The best way to determine your proper resistance setting depends on your fitness goals. If you are using

the stepper for the first time or if you desire cardiovascular, fat-burning and strength endurance workout

than we recommend that you place the speed control knob in the fast position. This allows you to step

at a fast, easy and steady pace with light pedal resistance.

The stronger your muscles become the more resistance you may need to strengthen your legs and

improve your cardiovascular system. To do this, simply slide the knob towards the SLOW position. Do

not slide the knob more than one half an inch at a time per workout until you reach your desired

resistance.

IMPORTANT: make sure your muscles are strong enough to handle the intense pressing against the

pedals prior to moving the resistance knob towards the advances slow position.

Getting on the stepper:

IMPORTANT: to help establish correct balance and proper form while exercising on the stepper, we

highly recommend that firs time users place the unit between a doorway or position a high back chair in

front of the stepper. Hold onto the doorway or chair back and without getting on the unit, slowly place

one foot on a pedal and push down so that the pedal contacts the base. Now, place this same foot in

the middle of the pedal and step up onto the pedal. Next, place your other foot in the centre of the other

pedal and slowly start stepping up and down with both feet. Keep stepping slowly as you gain both

balance and experience with the stepper's unique bi-directional movement.

Step 1

Stand on the floor at the rear of your trainer. Put your left foot fully on the tread section of the left foot

pedal and push it down until it stops.

Step 2

Place your right foot fully on the tread section of the right foot pedal.

Step 3

Start exercising at a slow tempo with smooth easy steps so that you can become familiar with the

stepper's unique stepping movement. To adjust pedal resistance, dismount from the unit, unscrew the

knob and move it to a new position then retighten. Note: smooth rhythmic stepping is the goal so try

not to hit the stops under each foot pedal.

ADJUSTING PEDAL HEIGHT

The height of the pedals can be adjusted to customize your workout to your fitness level. Increasing the

pedal height increases the range of motion of each step for a more intense cardio workout.

To adjust the pedal height:

Turn the unit over and lay it on the floor so that the bottom is facing upwards. Position yourself at the

rear of the unit so that the turnbuckle adjustment and the link bar are located on the left side.

To increase the pedal height:

Turn the turnbuckle clockwise from left to right. Note: you may want to slightly lift the base of the unit

by lifting the metal frame slightly so that the turnbuckle adjustment is easier.

To decrease the pedal height:

Turn the turnbuckle counter clockwise from right to left.

Threaded chain end

Turnbuckle

Link bar

OPERATION OF THE COMPUTER

IMPORTANT: any input will turn on the computer

The computer displays 4 functions

-Total strokes - Accumulated strokes

-Strokes/Min - stroke rate per minute

-TIME- accumulated workout time

-CALORIES - Kilocalories expended

Total strokes

Displayed in the top half of the LCD.

Mode Button

Displays the other 3 functions in the lower half of the LCD.

-Strokes/Minute

-Time

-Calories

Press the mode button to select function. The small arrow will indicate which function is selected in

accordance with the arrow's position on the LCD, compared to the print below the LCD. To select

function to be permanently displayed, press the mode button to that function.

Scan mode

This option automatically displays Strokes/Min, Time and Calories for 4 seconds each.

Reset

Hold the mode button down for 2 seconds to reset all functions.

Auto shut off

The training computer will automatically shut itself off if it has not received an input signal during the

last 4 minutes. Signals are send via the stepping motion or by touching the mode button.

IMPORTANT ADVICE FOR TRAINING

-Before you start the training, consult your doctor. Ask what kind of training is suitable for you. Wrong

or excessive training can cause health defects.

-Avoid over training. Do not train if you are tired or feeling faint. If you are not used to physical

activity, start the training slowly at the beginning.

-Stop exercising immediately if you feel pain or any other troubles.

-Do not eat 30 minutes before and after training.

-Pay attention to your breathing during training.

-To avoid injuries, begin the training with an extensive warm up and finish it with a cool-down phase.

Use the exercises described in this manual. You can also refer to exercises mentioned in other sports

guides.

-Make sure you drink enough liquids during training. Keep in mind that the recommended amount of

2 litres might increase during physical workout. Liquid should be at room temperature.

-Use the product only with sport clothes and suitable shoes, which are equipped with non-slip soles.

Avoid wide clothes, because they can get caught in moving parts of the product.

WARM-UP/STRETCHING/COOL-DOWN

A successful exercise session begins with warming up exercises and ends with exercises for cooling

down and relaxing. These warming up exercises prepare your body for the subsequent demands made

upon it. The cooling down/relaxation period after the exercise session ensures that you do not

experience any muscular problems. In the following, you will find stretching exercise instructions for

warming up and cooling down. Please pay attention to the following points:

-Carefully warm up every muscle group you will be using in the exercise session for about 5 to 10

minutes. The stretching exercises are carried out correctly if you feel a comfortable tension in the

corresponding muscle.

-Speed does not play a role during the stretching exercises. Fast and jerky movements must be

avoided.

NECK EXERCISES (1)

Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest

in a semi circle and then turn your head to the left. You will feel a comfortable tension in your neck

again. You can repeat this exercise alternately several times.

EXERCISES FOR THE SHOULDER AREA (2)

Lift the left and right shoulders alternately, or lift both shoulders simultaneously.

ARM STRETCHING EXERCISES (3)

Stretch the left and right arms alternately towards the ceiling. Feel the tension in the left and right sides

of your body. Repeat this exercise several times.

EXERCISES FOR THE UPPER THIGH (4)

Support yourself by placing your hand on the wall, then reach down behind you and lift up your right or

left foot as close to your buttocks as possible. Feel a comfortable tension in your front upper thigh.

Maintain this position for 30 seconds if possible and repeat this exercise 2 times for each leg.

INSIDE UPPER THIGH (5)

Sit on the floor and place your feet in such a way that your knees are facing outwards. Pull your feet as

close as possible to your groin. Now press your knees carefully downwards. Maintain this position for

30-40 seconds if possible.

TOUCH TOES (6)

Bend your trunk slowly forwards and try to touch your feet with your hands. Reach down as far as

possible to your toes. Maintain this position for 20-30 seconds if possible.

EXERCISES FOR THE KNEES (7)

Sit on the floor and stretch out your right leg. Bend your left leg and place your foot on your right upper

thigh. Now try to reach your right foot with your right arm. Maintain this position for 30-40 seconds if

possible.

EXERCISES FOR THE CALVES.ACHILLES TENDON (8)

Place both your hands on the wall and support your full body weight. Then move your left and right leg

alternately backwards. This stretches the back part of the leg. Maintain this position for 30-40 seconds if

possible.

EXERCISE INSTRUCTIONS

Workout frequency

We recommend that you start exercising on the stepper al least every other day. Beginners may want to

start with a 5-minute program and advance to 15 minutes then 30 minutes done at the same time or

broken into three 10 minute sessions. If your fitness level is sufficiently high, you may choose to

workout every day, but remember to always listen to your body.

Proper stepping technique

After mounting the stepper, it is important that you make a mental note to where the base of the unit is

compared to the depth of your personal stride. While striding, do not let the pedal stop hit the base

section. Simply shift your weight from one leg to the other prior to each pedal touching the base.

Free swinging step

Easy cardiovascular workout. Step on the lateral thigh stepper. Slowly begin to swing your arms from

side to side as if you were walking normally. You can increase the intensity of your workout by swinging

your arms higher. However only swing your arms at a higher level when you are comfortable with a

gentle and easy swinging motion.

Deep thigh squats

Helps define, strengthen and tone buttocks, hips and thighs.

Lower your buttocks closer to the base of the unit by bending your hips and knees. DO not allow your

knees to go in front of your toes. Do as many repetitions in this position as you can comfortably, then

return to your normal stepping position to give your legs a rest.

Overhead press

Defines your shoulders while it trains your legs. While stepping, position your hands near your

shoulders. Every time your right or left foot is down against the pedal, extend both hands over your head

toward the ceiling, without locking-out your elbows. Next, as you press the opposite foot against the

pedal, slowly lower your arms back to their starting position and repeat.

Bicep curls

Strengthens the biceps muscles while delivering a great cardiovascular workout. While stepping, extend

your arms down by your sides with your palms facing out. Every time you press your right or left foot

down against the pedal, bend your elbows and raise both hands towards your chest. Next, as you press

with your opposite foot slowly lower your arms back to their start.

Tricep kick backs

Strengthens and defines the back of the arms while toning your buttocks, hips and thighs. While

stepping, place both arms with your elbows bent, next to your sides. Every time you press your right or

left foot down against the pedal, bend only at the elbow and extend the lower part of your arms

backwards until your arms are almost extended, without locking out your elbows. Then, as you press

with the opposite foot, return your arms back to their starting position and repeat.

Front deltoid raises

Shapes and sculpts shoulders while getting a great cardiovascular workout. While stepping, place both

arms at your side with the elbows bent. Every time you press your foot down against the pedal, lift one

arm up in front of your body until your hand reaches shoulder height. Then as you press your opposite

foot against the pedal, lower your extended arm back to its starting position while you raise the opposite

arm in front of your body. Continue to alternate your arms every time you step.

Side deltoid raises

Lift up your cardiovascular workout while you train your legs and shoulders at the same time. While

stepping, place both arms at your side with your elbows slightly bent. Each time you press your right or

left foot down against the pedal, slowly raise both arms so they are level with your shoulders. Then, as

you press your opposite foot against the pedal, slowly lower your arms back to their starting position

and repeat.

Upright rowing

Lift up your metabolism while strengthening your shoulders and traps. While stepping, extend both

hands down directly in front of your body with arms slightly bent. Next, every time you press your right

or left foot down against the pedal, slowly lift both elbows out to a horizontal position level with your

shoulders with your hands underneath your chin. As you press your opposite foot against the pedal,

slowly lower your arms back to the starting position and repeat.

Cool down

After exercise or strenuous physical activity, it is important to decrease your body temperature gradually

till your normal body temperature is reached. It is just as important to include stretching moves during

the cool down process to reduce soreness in your muscles the following day. Always drink plenty of

water and try some deep breathing and relaxation techniques to end your work out in a positive frame of

mind and a sense of fulfilment.

MAINTENANCE AND CLEANING

Check the product regularly for damages or abrasion.

Do not use any abrasives cleansers for the cleaning. Use a soft damp cloth to eliminate dirt and dust.

ADVICE FOR THE DISPOSAL

For a proper disposal of the batteries, you can find special disposal containers in specialized battery

shops as well as in municipal collecting facilities. Batteries do not belong to household waste! If you

want to dispose of the products, dispose it according to the actual regulations. Refer to your municipal

institution for further informations.

SOLVING PROBLEMS

Problem Solution

The foot pedals appear to This temporary lock-up problem is usually a result of the unit being used

be stuck in place or are continuously for an extend period of time. The stepping resistance

difficult to move. produces heat which causes the internal disc to become sluggish. To

unlock the pedals, place the resistance lever in the FAST position. While

holding onto a doorframe or chair to secure your balance, use one foot

to tap hard on higher pedal to unlock the internal resistance disc.

Pedal resistance seems Move the resistance level to “Fast” position. Alternatively your unit may

to be too high. require additional grease. Additionally the resistance system of the

stepper can be slightly adjusted from its original settings. T0 do this

gently turn your unit and lay it on its back. See the resistance bolt found

on the bottom of the unit and place the resistance lever in the “Fast”

position and loosen this bolt one full turn counter-clockwise. Turn your

unit over and move the resistance lever from the fast to the slow and

back again to the fast position. Then grasp the pedals and gently move

them from side to side. The unit's resistance has now been set to a lower

level.

The stepper squeals or Make sure all screws and bolts are securely fastened. Also a small

makes noise. amount of lubricant such as WD-40 can be added to reduce friction and

noise. Areas to lubricate are the bushings as well a the sprocket area.

CAUTION: always wipe off excess lubricant so as not to damage or stain

carpets and floor coverings. Never spray lubricant on your stepper

directly after use when resistance mechanism could be hot.

YOUR GUARANTEE CARD

This guarantee card covers your device for a period of 24 months as from the date of purchase as to

service charges and replacement of parts on condition that you have used the device correctly as

described in the directions for use. This guarantee card does not prejudice the national legislation that

may exist in the country of purchase in the field of guarantee obligations. Guarantee is granted and

parts are available in all countries where the product is officially sold.

This device is only intended for domestic use. Damage and / or malfunctions by industrial use are

excluded from guarantee.

You can not make use of the guarantee if:

- You do not possess a valid proof of purchase or this has been changed or made illegible in any way;

- The service form has not been filled in clearly and completely;

- The model or serial number on the product has been changed, removed, deleted or made illegible;

- Repairs have been executed by unauthorized repair workshops or unauthorized persons:

- The damage can be blamed on a cause that is alien to the device, such as:

fire damage, water damage, transport damage, atmospheric discharges, insufficient or improper

maintenance;

- The device requires adjustments to let it function in another country than for which it has been

designed, approved, released and produced, as well as if a defect occurs as a result of such a change

and/or adjustment.

- The device has not been used according to the directions for use that are supplied with the product.

Should your device not function properly despite our careful quality control, then you can appeal to our

service. To appeal to our service we request you to send us a clearly completed service form.

For us to be able to guarantee a quick settlement, we advise you to use the service form at our website:

www.powerpeak.com. Going by your service form we shall contact you as soon as possible.

To prevent any inconveniences, we advise you to carefully read the directions for use prior to contacting

us.

SERVICE FORM VAN DEN BERG PRODUCTS BV

Unfortunately we can NOT handle any service forms that have been completed unclearly or partly.

Therefore please always fill in the service form as clearly and completely as possible!

THE PRODUCT

Article number: FSL8246P

Article description: Powerpeak Stepper

Shop of purchase:................................................................................................................................

Date of purchase:.................................................................................................................................

YOUR DATA

Name:...................................................................................................................................................

Address:................................................................................................................................................

Postal code:..........................................................................................................................................

City:......................................................................................................................................................

Telephone:............................................................................................................................................

Fax:........................................................................................................................................................

E-mail:...................................................................................................................................................

DESCRIPTION OF THE PROBLEM

..............................................................................................................................................................

For us to be able to guarantee a rapid settlement, we advise you to use the same form on our website

www.powerpeak.com. Going by the service form you have completed we shall contact you as soon as

possible.

Postal address: Van den Berg Products BV, Platinawerf 20f, 6641 TL Beuningen,

The Netherlands

Fax: (+31) 24 345 44 29

Powerpeak FSL8246P User manual

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