9
8
C5x CoNSolE dESCRIPTIoN
WORKOUT KEYS:
Simple program view and selection buttons.
GO:
One touch start.
ENTER:
To confirm each program setting.
uP / DoWn leVel
: Easy information and level selection.
UP / DOWN TIME:
Easy information and time adjustment.
stoP
: Ends workout and shows workout summary data.
NUMBER KEYPAD:
Workout data input for workout setup. Level adjustment during workout.
COOL DOWN:
Puts the Climb Mill into Cool Down Mode.
FAN:
Allows for fan speed selection (fan has 3 operating speeds).
TOGGLE DISPLAY:
Changes information displayed from top row to bottom one.
LANGUAGE:
Select language.
4.1 CoNSolE dESCRIPTIoN
CHAPTER 4: CoNSolE oVERlAy ANd woRkoUT dESCRIPTIoN
To set up a workout, choose the program wanted, then press ENTER.
Follow the prompts to begin your workout.
Go
- Press to immediately begin a workout. Workout, resistance level,
and time will automatically go to default settings. All energy expenditure
values will be calculated using the default weight measurement.
manual
-
Manual allows the user to input more information while
defining their own workout. Calorie expenditure will be more accurate
when inputting information in Manual than by pressing GO.
rollinG Hills
- The Rolling Hills program is a level based
program that automatically adjusts the resistance level to simulate real
terrain.
interVals
- The Intervals program is a level based program that
automatically adjusts the resistance of the machine from low to high
intensity settings at regular intervals to burn calories.
Goal traininG
- The Goal Training program is designed to help
users burn a target number of calories.
Calorie traininG -
The Calorie Training program is designed
to help users burn a target number of calories.
Constant Watts -
The Constant Watts program allows
you to vary your cadence or SPM and the machine's resistance will
adjust according to your selected goal. The quicker you step, the less
resistance for the goal selected.
Fat burn -
The Fat Burn program is a level based workout that is
designed to help users burn fat through various resistance changes.
tarGet Heart rate
- The Matrix Climb Mill comes with
standard digital contact heart rate sensors and are POLAR telemetry
compatible. The heart rate control workout mode allows the user
to program their desired heart rate zone, and the Climb Mill will
automatically adjust the level based upon the user's heart rate. The
heart rate zone is calculated using the following equation: (220-Age)*% =
target heart rate zone. The user must wear a POLAR telemetric strap or
continually hold onto the contact heart rate grips for this workout.
Locate the metal sensors on the handlebars of the Climb Mill. Notice
that there are two separate pieces of metal on each grip. You must be
making contact with both pieces of each grip to get an accurate heart
rate reading. You can grab these sensors in any program to view your
current heart rate.
FITNESS TEST (WFI)
- The WFI (Wellness Fitness Initiative)
protocol is a test used by firefighters in a series of intervals lasting a
maximum of 16 minutes, where the speed is increased every minute
until the Target Heart Rate is exceeded for 15 seconds. When the
test is complete, the display provides a summary of V)2max, Highest
SPM, Elapsed Time, and Target Heart Rate. The test requires constant
monitoring of the user's heart rate, so the use of a telemetric heart rate
strap is highly recommended.
CPAT
The Candidate Physical Ability Test (CPAT) is a new minimum requirement
for the position of Firefighter. The job of a Firefighter is one of the most
physically demanding jobs in North America. Participants wear a 50-pound
(22.68-kg) vest to simulate the weight of self-contained breathing
apparatus (SCBA) and firefighter protective clothing. An additional 25
pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate
a high-rise pack (hose bundle), is added to your shoulders for the stair
climb event. The candidate must maintain 60 SPM (steps per minute) for
3 minutes.
FITNESS TEST (SUBMAXIMAL) -
The Submaximal test
measures cardiovascular fitness and provides an estimated Sub-maximal
VO2 max result. This assessment is a 4 stage test lasting 3-5 minutes
where the speed is increased until your Heart Rate is between 115 - 150
bpm for 2 of the stages. When the test is complete, a Fitness Rating is
displayed as High, Good, Average, Fair, or Low along with your age and
VO2 max. The test requires constant monitoring of the user's heart rate,
so the use of a telemetric heart rate strap is highly recommended.
fITNESS RATINg NoRMS (V02 MAx)
AgE
20-29
30-39
40-49
50-59
60+
MEN
HIGH
51.4+
50.4+
48.2+
45.3
42.5+
GOOD
51.3-46.8
50.3-44.6 48.1-41.8 45.2-38.5 42.4-35.3
AVERAGE 46.7-42.5
44.5-41.0 41.7-38.1 38.4-35.2 35.2-31.8
FAIR
42.4-39.5
40.9-37.4 38.0-35.1 35.1-32.3 31.7-28.7
LOW
39.4 OR
LESS
37.3 OR
LESS
35.0 OR
LESS
32.2 OR
LESS
28.6 OR
LESS
woMEN
HIGH
44.2+
41.0+
39.5+
35.2+
35.2
GOOD
44.1-38.1
40.9-36.7 39.4-33.8 35.1-30.9 35.1-29.4
AVERAGE 38.0-35.2
36.6-33.8 33.7-30.9 30.8-28.2 29.3-25.8
FAIR
35.1-32.3
33.7-30.5 30.8-28.3 28.1-25.5 25.7-23.8
LOW
32.2 OR
LESS
30.4 OR
LESS
28.2 OR
LESS
25.4 OR
LESS
23.7 OR
LESS
4.2 woRkoUT SETUP STEPS
CHAPTER 4: CoNSolE oVERlAy ANd woRkoUT dESCRIPTIoN
