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Cybex 530S Owner’s Manual
Sport/Fitness Activities
METs
Activities of Daily Living
METs
Treadmill 3 mph, 4% incline
3.5
Cooking, standing
2.0
Treadmill 5 mph, 0% incline
3.5
Cleaning gutters
5.0
Golf, walking and carrying clubs
4.5
Watching television
1.0
Cybex Arc Trainer™, incline 5,
Gardening w/ heavy
resistance 50, 100 strides/min.
12.5
power tools
6.0
Soccer,
competitive
10
Mowing
lawn
5.5
Ice Skating, 9 mph or less
5.5
Fire fighter, general
12.0
Skiing, general
7.0
Shoveling, > 16 lb./min.
9.0
Skiing, cross county, > 8.0 mph
14.0
Carrying small children
3.0
Yoga
2.5
Using
crutches
5.0
Circuit training, minimal rest
8.0
Walking up stairs
4 - 7
Mountain biking
8.5
General housework
3 - 4
Program Overview
The Heart Rate Control program is interactive. By selecting a predetermined heart rate, the stepper will
adapt the speed to keep the user’s heart rate at that level. The stepper increases and decreases the
speed to maintain constant power as it attempts to meet and hold your target heart rate.
This program is exceptionally useful for those individuals just starting out as well as the athlete. By
maintaining the predetermined heart rate, the user is less likely to over or under exert themselves thereby
ensuring they get all they should out of their training. Over time, the user will notice that as their fitness
level improves and using a given time and heart rate that they will see more ground covered, more calories
burned and a higher MET level during the program.
The Fitness Test is based on the Dickson protocol and should be used with a Polar
®
compatible heart rate
transmitter.
The Fitness Test starts at 30 feet per minute, then increases the speed by five feet each minute, up to 45
feet per minute for males and 50 feet per minute for females. After the test, 530S Stepper calculates and
displays your fitness score. The score is an estimate of your VO2 Max (it measures the rate at which you
can supply oxygen to your cells). The table at the end of this section will help you interpret your score.
Your score will be an accurate measure of your condition only if your heart rate is at its resting level when
you begin.
1.
Make sure you are wearing a Polar heart rate transmitter and it is working properly.
2.
Hold the handrails to steady yourself while you step onto the pedals.
3.
Press
the
Fitness Test
key.
4.
The display will show “LBS” or “KGS”, adjust your weight using the
and
arrow keys and press
Enter
.
NOTE:
The 530S Stepper uses your weight to calculate your score, b
e sure to allow for your clothing and
shoes. In general, add about five pounds (2.7 kgs.) to your base weight to get an accurate reading.
5.
The display
will show
“M
4
” (male) or “F
3
” (female)
. Select “
M
4
” or “
F
3
” by using the
and
arrow keys and press
Enter
.
Operation
Page 3-9
Fitness Test
Heart Rate Control
Summary of Contents for 530S
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