versa climber VC 108 SRM, Operational Manual

Page: 7 / 19

15. SPECIALTY MODES
Press this button to select HEART RATE CON-
TROL MODE or RACE YOUR NEIGHBOR (an
optional feature that will be available in the
future).
SELECTING EXERCISE TIME
If you are not already warmed up, a warm up period
of at least 5 to 10 minutes should be included in
each VersaClimber workout. Taking a short step
at a slow climbing speed during the warm up
period is the key to a great workout. The first time
user can easily climb for 15 to 20 minutes by
including a slow 5 minute warm up and a 3 to 5
minute cool down period. With repetitive use it is
possible to build up to longer climbs at higher
speeds.
Many individuals enjoy 60 minutes or more of
uninterrupted climbing. After each workout, note
exercise time, climbing speed and height climbed
for establishing a goal for future sessions. Use
heart rate and perceived exertion to determine if
you are at a comfortable exercise level.
Remember that work intensity and calorie burn
rate is based on climbing speed. If the exercise is
too hard, slow down.
LEVEL OF CONDITIONING
CLIMBING FOR 15 MINUTES
SPEED DISTANCE
FEET/MIN FEET
1. BEGINNER 35 525
2. INTERMEDIATE 65 975
3. COMPETITOR 95 1425
4. CHAMPION 120 1800
5. ELIMINATOR 160 2400
6. OLYMPIAN 200 3000
SELECTING AN OPPONENT
The opponent you select will climb at the average
speed listed above. If you are not able to keep
up with the opponent you selected, slow down
and finish the 15 minute race. Select a slower
opponent for the next workout.
USING HYDRAULICS TO CONTROL SPEED
Beginners and individuals who are deconditioned
may use the hydraulics to control their climbing
speed, rather than working against the resist-
ance. The hydraulic control knob is located at
the bottom of the control console.
Clockwise rotation
of the control knob,
(to the right), slows
the rate of motion
(easier). Counter-
clockwise rotation of
the control knob, (to
the left), increases
the rate of motion
(harder). The rate of
motion, (slower/faster), may be changed without
stopping any time during exercise. Start with the
speed control knob fully rotated clockwise and
gradually increase the climb rate to the desired
speed by turning the control knob in the counter-
clockwise direction. Climb at the speed set by the
resistance.
Climbing uses many more muscles than jogging,
pedaling , stepping or elliptical exercises and is
therefore performed at a slower cyclic rate and
speed. Speed in “Feet Per Minute” is an accurate
guide for the amount of work being done.
A reasonable starting rate for a person in good
condition would be about 80 to 110 feet per
minute. After a few minutes of exercise, heart
rate should be checked and the climb rate
increased or decreased appropriately to bring the
user to their target heart rate zone.
SELECTING A LANDMARK
There are 6 landmarks from 554 feet to 9731 feet
high to choose from.
LANDMARK HEIGHT
1. Washington Monument 554
2. Eiffel Tower 984
3. Moscow Tower 1,762
4. El Capitan 3,297
5. Vesuvius 3,900
6. Mount Olympus 9,731
Page 7