Sole Fitness UPRIGHT, Owner'S Manual

Page: 15 / 24

15
6.
Now the first column will be blinking and you are asked to adjust the level for the
first segment of the workout. When you finish adjusting the first segment, or if you
don’t want to change, then press
Enter to continue to the next segment. The next
segment will show the same level as the previously adjusted segment. Repeat the
same process as the last segment then press
Enter . Continue this process until all
twenty segments have been set.
7.
The message window will then tell you to start to begin (and save the program) or
Enter
to modify the program. Pressing
Stop
will exit to the start up screen.
8.
If you want to increase or decrease the workload at any time during the program
press the
Up
or
Down
key. This will only affect the resistance for the present
column in the profile. When the profile changes to the next column it will return to
the preset work level.
9. During the
Custom
program you will be able to scroll through the data in the message
window by pressing the Display key.
10. When the program ends the message window will show a summary of your workout. The
summary will be displayed for a short time then the console will return to the start-up
display.
FITNESS TEST PROGRAM
The fitness test is based on the YMCA protocol and is a sub-maximal test that uses
pre-determined, fixed work levels that are based on your heart rate readings as the test
progresses. The test will take anywhere between 6 to 15 minutes to complete, depending
on your level of fitness. The test ends when your heart rate reaches 85% of maxi- mum at
any time during the test or your heart rate is between 110 bpm and 85% at the end of two
consecutive stages. At the end of the test a VO2max score will be given. VO2max stands
for Volume of Oxygen uptake which is a measurement of how much oxygen you need to
perform a known amount of work. The YMCA protocol uses two to four, 3 minute stages of
continuous exercise (see charts below). You will be asked to choose either, Male or
Female at the beginning of the test. This choice determines which test parameters will be
used during the test as show in the charts below. The only caveats are that if you are a
very de-conditioned Male you need to choose option Female. If you are a very conditioned
female you need to choose option Male.
Workload chart for male or very fit female:
1
st
Stage
300
kgm/min
HR <90 90-105 >105
2
nd
stage
900
kgm/min
750
kgm/min
600
kgm/min
HR HR<120 HR120-135 HR>135 HR>120 HR120-135 HR>135 HR>120 HR120-135 HR>135
3
rd
stage
1350
kgm/min
1200
kgm/min
1050
kgm/min
1200
kgm/min
1050
kgm/min
900
kgm/min
1050
kgm/min
900
kgm/min
750
kgm/min
Workload chart for female or de-conditioned male
1
st
Stage 150 kgm/min
Heart Rate HR<80 HR: 80-90 HR: 90-100 HR>100
2
nd
Stage 750 kgm/min 600 kgm/min 450 kgm/min 300 kgm/min
3
rd
Stage 900 kgm/min 750 kgm/min 600 kgm/min 450 kgm/min
4
th
Stage 1050 kgm/min 900 kgm/min 700 kgm/min 600 kgm/min