34
35
Workout Programs (Continued)
Workout Programs (Continued)
with the number blinking. (WEIGHT = XXX KG” for metric system)
You may press
2.
UP
or
DOWN
keys to adjust the weight
After weight adjustment, the message display will switch to display “PRESS ENTER” to indi-
3.
cate next step. Press
ENTER
to accept and enter the program
Or press the
START/STOP
key to accept current default values and begin the workout
Default time = will be determined by your Heart rate
•
Default Intensity level = will be determined by your Heart rate
•
Age and weight will be what was enter and saved in a previous workout
•
During the Program
Once the Enter or Start key is pressed, the program will start and Warm Up will be skipped. During this
program you MUST maintain the RPMs at 50.
Main Display
As soon as the program will begins, the Dot Matrix will activate, four segments will light up and the 1st
•
segment will start blinking
If there is a valid Heart rate signal being detected a heart shape will start blinking and the Heart rate
•
graph will light up with the percentage of maximum heart rate.
The message “Time” will light up in the date display and the Time will start counting up. To switch the
•
data being displayed press the
DISPLAY
key to select from Time, Calories, Pulse and Distance and
to turn on and off the scan function.
Message/Data Display
There is more than one stage in this program, as soon as the program begins the message display
•
will show the message of “STAGE 1”, as the test progresses and a new stage is started the message
display will indicate that by displaying the stage number it about to start.
The console will detect if there is a valid pulse. If there is none, this program will be stopped. The
•
messages display will scroll “NO HR DETECTED CHECK YOUR PULSE SENSOR” until there is valid
pulse.
After a message is displayed, the message display will show workout data and display four sets of
•
default data: Time, Level, Pulse & Calories and the LED on top of the Data Display key will be lit.
Press the
•
DATA DISPLAY
buttons to switch the display to “RPM, Speed, Distance & Watts”. The
LED on the bottom of the key will light up.
Adjustment
Press
•
UP
or
DOWN
key will do nothing there are no adjust intensity level adjustments during this
program. The console will control the resistance.
Ending the Program
Program will end when in two stages the HR readings are higher than 110BPM.
•
The message display will display “MAX METS = X.X”
•
START/STOP
•
key is pressed, this program will end and Cool Down will be active, but the test will
not be completed and depending on how far along the test you were no Max METs will be displayed.
HR reached 85% of Max. and the test was stopped; depending on how far along the test you were
•
Max METs may not be displayed.
The message display will display “MAX METS = X.X” or if the test was unsuccessfully completed the
•
message display will scroll “UNABLE TO COMPLETE TEST”
The message display will then fl ash a message “PROGRAM ENDED”&”COOL DOWN”. See Cool
•
Down for details.
START/STOP
•
key could be pressed and held for 2 seconds to skip the Cool Down and activate the
Workout Summary immediately.
The “MAX METS” measurement given at the end of the Fitness Test is a value that represents your func-
tional capacity for aerobic exercise. It is expressed in METS, or metabolic units. This value factors in your
body weight, but not your age or whether you are male or female.
The ACSM (American College of Sports Medicine) gives some guidelines about aerobic fi tness and
METS capacity
1
:
Functional Capacity (METS)
Fitness Level*
1.0 – 3.9
Poor
4.0 – 6.9
Low
7.0 – 10.9
Average
11.0 – 13.9
Good
14.0 – 16.0
High
*for 40- year old males
Note that the information given is for a 40-year old male. Depending on your age and sex, these values
can differ.
Knowing your functional capacity can also tell you how diffi cult it may be to perform certain activities. For
example, cycling (for pleasure or to work) generally requires about 3-8 METS, fast cycling at 10MPH re-
quires about 7 METS
1
. So, if your functional capacity is 6 METS it would be diffi cult for you to ride a cycle
at 10MPH for any extended length of time.
For more information about METS capacity or if you have concerns about your fi tness level, consult
ACSM guidelines or a personal trainer.
1
taken from the “ACSM Guidelines for Exercise Testing and Prescription”, 4th Edition.
Pause, Reset, Switch or Save a program
See Console Operating Tips section for details, page 16
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