Sunny SF-B1004 User Manual

FOLDING RECUMBENT AND UPRIGHT BIKE

SF-B1004

Assembly & User Manual

Please read this manual carefully before attempting to assemble or
use your new prodct, and retain for future use.

For Customer Service, please contact: [e-mail]

Tools

Before You Start

If required, most of our products are supplied with basic tools,
will enable you to successfully assemble your product. However,
you may find it beneficial to have a soft-headed hammer and perhaps

adjustable spanner handy as these may help.

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Prepare the Work Area

It is important that you assemble your product in a clean, clear,
uncluttered area. This will enable you to move around the product
while you are fitting components and will reduce the possibility of
injury during assembly.

Work with a Friend

You may find it quicker, safer and easier to assemble this product with
the help of a friend as some of the components may be large, heavy
or awkward to handle alone.

Open the Carton

Carefully open the carton that contains your product, taking note of
the warnings printed on the carton to ensure that the risk of injury is
reduced. Be aware of sharp staples that may be used to fasten the
flaps as these may cause injury. Be sure to open the carton the right
way up, as this will be the easiest and safest way to remove all the
components.

Unpack the Components

Carefully unpack each component, checking against the parts list that
you have all the necessary parts to complete the assembly of your
product.

Please note that some of the parts may be pre-fitted to major
components, so please check carefully before contacting our
customer support team.

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Safety

Before you undertake any program of exercise that will increase
cardiovascular activity please be sure to consult with your physician.
Frequent strenuous exercise should be approved by your phydician.

Proper use of your product is essential. Please read this manual

carefully before commencing assembly of your product or starting to
exercise.

*Please keep all children away from exercise equipment when in
use. Do not allow children to climb or play on them when they
are not in use.

*For your own safety, always ensure that there is at least 3 feet
of free space in all directions around your product while you are

exercising.

*Regularly check to see that all nuts, bolts, and fittings are

securely tightened. Periodically check all moving parts for
obvious signs of wear or damage.

*Clean only with damp cloth, do not use solvent cleaners. If you

are in any doubt, do not use your product.

*Before use, always ensure that your product is positioned

on a solid, flat surface. If necessary, use a rubber mat
underneath to reduce the possibility of slipping during use.

*Always wear appropriate clothing and footwear such as training

shoes when exercising. Do not wear loose clothing that could
become caught or entangled during exercise.

Storage and Use

Your product is intended for use in clean dry conditions. You
should avoid storage in excessively cold or damp places as this may
lead to corrosion and other related problems that are outside our
control.

Weight Limit

Your product is suitable for users weighing:
220 LBS or Less.

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Exercising Information

Beginning

How you begin to exercise will vary from person to person. If you
have not exercised for a long period of time, have been inactive for a
while, or are severely overweight you must start slowly, increasing
your exercise time gradually, by perhaps only a few minutes for each
session per week.

Combine a carefully structured nutritious diet with a simple but
effective exercise routine and this can help make you feel better, look
better and will almost certainly enable you to enjoy life more.

Aerobic Fitness

Aerobic exercise is simply defined as any sustained activity that
increases the supply of oxygen to your muscles via the blood pumped
by your heart. With regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery rate i.e. the time
taken for your heart to reach its normal resting level, will also
decrease.

Initially you may only be able to exercise for a few minutes each day.
Do not hesitate to breathe through your mouth should you need more
oxygen. Use the "talk test". If you cannot carry on a conversation

while exercising, you are working too hard! However, aerobic fitness
will be gradually built up with regular exercise, over the next six to
eight weeks.

Do not be discouraged if it takes longer than this to begin to feel less
lethargic, everyone is different and some will achieve their targets
quicker than others. Work at your own, comfortable pace and the
result will come. The better your aerobic fitness the harder you will
have to work to stay in your target zone.

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Exercising Information

Warm Up

A successful exercise program consists of three parts, Warm Up,
Aerobic Exercise and Cool Down. Never start a training session
without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting
your workout to prevent muscle strains, pulls and cramps.

Aerobic Exercise Session

Those new to exercise should exercise no more than every other day
to start with.

As your fitness level increases, increase this to 2 in every 3 days.

When you are comfortable with your routine, exercise for 6 days per
week. Always take at least one day off per week.

Exercising in Y our Target Zone

To ensure that your heart is working in its exercise target zone, you

need to be able to take your pulse. If you do not have a pulse monitor,

you will need to locate the pulse in your carotid artery. This is

situated in the side of the neck and can be felt by using the index and
middle fingers. Simply count the number of beats you feel in 10

seconds and then multiply by six to get your pulse rate. This should
be taken before you start to exercise for easy reference.

People who have a greater aerobic fitness, have a lower resting pulse
level and will also be able to exercise with a higher pulse level.

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Exercising Information

Cool Down

To decrease fatigue and muscle soreness, you should also cool down
by walking at a slow relaxed pace for a minute or so, to allow your
heart rate to return to normal.

Warm Up and Cool Down Exercises

Hold each stretch for a minimum of ten seconds and then relax.
Repeat each stretch two or three times. Do this before your Aerobic
Exercise session and also after you have finished.

Head Roll

Rotate your head to the right for one count, feeling a slight pull on the
left side of your neck. Next, rotate your head back for one count,
stretching your chin. Then rotate your head to the left for one count,
feeling a slight pull on the right side of your neck. Lastly, drop your
head to your chest for one count. Repeat 2 to 3 times.

Toe Touch

Slowly bend forward from your waist, letting your back and shoulders
relax as you lower your trunk. Gently stretch down as far as is
comfortable and hold for 10 seconds.

Shoulder Lift

Rotate and lift your right shoulder up towards your ear for one count.
Relax then repeat for the left shoulder.
Repeat 3 - 4 times.

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