Sole Fitness UPRIGHT, Owner'S Manual

Page: 16 / 24

16
Fitness Test Programming
1.
Press the Fit-test button and press Enter .
2.
The message window will display Gender Male. The word Male will be blinking. Use
the up and down arrows if you need to change to Female, then press
Enter . The choice
of Gender determines which workload chart will be used for the test.
3.
The message window will ask you to enter your Age . You may adjust the age setting,
using the Up and Down keys then press the Enter key to accept the new number and
proceed on to the next screen
4.
You are now asked to enter your Weight . You may adjust the weight number using the
Up and Down keys then press enter to continue.
5.
Now press
Start
to begin the test or
Enter
to modify your settings.
Before the test
Make sure you are in good health; check with your physician before performing any
exercise if you are over the age of 35 or persons with pre-existing health conditions.
Make sure you have warmed up and stretched before taking the test.
Do not take in caffeine before the test.
Hold the hand grips gently, do not tense up.
During the test
The console must be receiving a steady heart rate for the test to begin. You may use
the hand pulse sensors or wear a heart rate chest strap transmitter.
You must maintain a steady 50 RPM pedal speed. If your pedal speed drops below 48
RPM or goes above 52 RPM the console will emit a steady beeping sound until you
are within this range.
You may scroll through the various data readings in the message window by pressing
the Display button under the Message Window.
6.
The message window will always display your pedal speed on the right side to help you
maintain 50RPM.
7.
The data shown during the test is:
a.
Work in KGM is actually an abbreviated form of kg-m/min. which is a
work measurement of kilogram-force meter/minute
b.
Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
c.
HR is your actual heart rate; TGT is the target heart rate to reach to
end the test. d. Time is the total elapsed time of the test.
After the test
Cool down for about one to three minutes.
Take note of your score because the console will automatically return to the start-up
mode after a few minutes.
WHAT YOUR SCORE MEANS
VO2max Chart for males and very fit females VO2max Chart for females and de-conditioned males
18-25
Years
old 26-35
Years
old 36-45
Years
old 46-55
Years
old 56-65
Years
old 65+
Years
old
excellent >60 >56 >51 >45 >41 >37
good 52-60 49-56 43-51 39-45 36-41 33-37
above
average 47-51 43-48 39-42 35-38 32-35 29-32
average 42-46 40-42 35-38 32-35 30-31 26-28
below
average 37-41 35-39 31-34 29-31 26-29 22-25
poor 30-36 30-34 26-30 25-28 22-25 20-21
very
poor <30 <30 <26 <25 <22 <20
18-25
Years
old 26-35
Years
old 36-45
Years
old 46-55
Years
old 56-65
Years
old 65+
Years
old
56 52 45 40 37 32 excellent
good
47-56 45-52 38-45 34-40 32-37 28-32
above
average 42-46 39-44 34-37 31-33 28-31 25-27
average 38-41 35-38 31-33 28-30 25-27 22-24
below
average 33-37 31-34 27-30 25-27 22-24 19-22
poor 28-32 26-30 22-26 20-24 18-21 17-18
very
poor <28 <26 <22 <20 <18 <17