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versa climber CL-108H, Руководство по эксплуатации

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Page  23

50

60

70

80

90

100

110

120

130

140

150

22
20
18
16
14
12
10

MLS/LB

MIN

MLS/LB = 0.1336 (Feet Per Minute Climb Rate) + 3.1219

200

195

190

185

180

175

170

165

160

155

170

166

162

157

153

149

145

140

136

132

T R A I

N I N G

  Z O N E

140

137

133

130

126

123

119

116

112

109

Maximum Heart Rate

85% of Maximum Heart

Rate

75% of Maximum Heart

Rate

AGE

65     60       55     50 

45 

40 

35

30 

25 

20

100%

85%

70%

Heart

Rate

Beats

Per

Minute

TRAINING HEART RATES

1. Find your age at the bottom of the chart.

2. Beginners follow the column to 70% of your maximum heart rate.

3. Advanced follow the column to 85% of your maximum heart rate.

4. Exercise at your appropriate heart rate.

OXYGEN CONSUMPTION

ACTIVITY

SPEED

CALORIES BURNED IN

30 MINUTES OF EXERCISE

Walking

3.0 mph

114

Bicycling

9.4 mph

192

Swimming

2.0 mph

243

Running

7.4 mph

396

VersaClimbing

1.3 mph (115 ft/min.)

420

FT / MIN

Climb Rate

Содержание CL-108H

Страница 1: ...108 H HP Operational Manual 108 H HP Manual...

Страница 2: ...el l V Ve er rs sa aC Cl li im mb be er r C CL L 1 10 08 8H H C CL L 1 10 08 8H HP P ph 714 850 9716 800 237 2271 fx 714 755 5749 3190 E Airport Loop Costa Mesa CA 92626 versaclimber com email heartr...

Страница 3: ......

Страница 4: ...19 Heart Rate Monitoring Instructions 20 22 Oxygen Consumption 23 Training Heart Rates 23 Calorie Burn Rate Chart 24 Strength Exercises 25 Working The Upper Lower Body Separately 25 27 Interval Traini...

Страница 5: ......

Страница 6: ...oncentrate the work on the lower body By having a stair stepper and climber all in one machine you can change your workouts easily to keep you motivated and exercising toward your fitness goals The fo...

Страница 7: ...imb too fast and take too long of a stroke step Until you become thoroughly familiar with the VersaClimber it is suggested that the user take short slow steps 4 6 inches Increase the step rate and ste...

Страница 8: ...oid dehydration it is important to maintain replace body fluids before during and after exercising 7 To lose weight eat sensibly while maintaining a regular VersaClimbing schedule Decrease your calori...

Страница 9: ...ER RC CI IS SE E A AN ND D T TA AR RG GE ET T H HE EA AR RT T R RA AT TE E Exercise guidelines include the type intensity duration frequency and progression of physical activity These five components...

Страница 10: ...n intensity which is approximately equal to a jog An advanced athlete may want to begin at an intensity that is approximately equal to a run The CL 108H VersaClimber model does not have internal heart...

Страница 11: ...nd comfortable with their workout level before increasing the intensity and duration While some people may be considered to be in good condition because they are already engaging in an exercise progra...

Страница 12: ...ght to Climb 3ft 6 inches and taller Climber s Weight 70 300lbs Age and Sex Any Level of Fitness Beginner to Elite Athlete MODULE FUNCTIONS Switch On or Off Battery Saver Turns off in 2 minutes Exerci...

Страница 13: ...Page 8 Display Module CL 108 H...

Страница 14: ...nitoring system to help you control the intensity of the workout To test display functions press and hold the ON OFF function on the key pad The alpha numeric panel should read all zeros 22 digit LCD...

Страница 15: ...of the key pad 6 The computer will ask you to ENTER WEIGHT in pounds Enter your weight by pressing the numbers on the key pad A tone will sound each time a value is entered Weights from 70 300lbs can...

Страница 16: ...readout has been replaced with HEART RATE It is based in per hour figures and will display from 1 to 999 calories burned For calorie burn rates over 1 000 only the last three digits will be displayed...

Страница 17: ...nute that is comfortable If you press DISPLAY TOTAL AVERAGES after your work out an aver age of your total feet per minute will be displayed When first selecting a program level your average feet per...

Страница 18: ...tion on the CL 108HP model is located in the lower left of the keypad A tone will sound as START EXERCISE is pressed 9 Below is an example of the CL 108H PROGRAM readout On the CL 108HP model the HEAR...

Страница 19: ...play The total calories burned will be displayed for 2 seconds and then revert to the previous values displayed 12 To get an average of your stroke length and feet per minute press DISPLAY AVER AGES A...

Страница 20: ...be selected Press ENTER If the weight value entered is too low or too high the computer will tone four times and the display will read value too low or value too high 5 Press ENTER PERSONAL INFO A ton...

Страница 21: ...ain a fixed speed while increasing your stroke length or increase your speed and your stroke length simultaneously 10 Your calorie burn rate is displayed in the upper middle digits This rate is depend...

Страница 22: ...ous values selected 12 To get an average of your stroke length and feet per minute press DISPLAY AVERAGES A tone will sound as these values are flashed in the lower window of the display DISPLAY AVERA...

Страница 23: ...230 35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240 40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250 35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240 30 35 40 45 50 55 60 65 105...

Страница 24: ...Page 19 Module Display CL 108 HP...

Страница 25: ...life and warranty are the same as that of the manufacturer of the strap HEART RATE CONTROL MODE The HEART RATE CONTROL mode of the VersaClimber will guide you through a work out which slowly increase...

Страница 26: ...get heart rate is entered the computer will respond with ENTER TIME Enter the number of minutes you wish to exercise by pressing the key pad and press ENTER The first 8 to 10 minutes of the time you e...

Страница 27: ...values are flashed in the lower window of the dis play DISPLAY AVERAGES may be viewed in any mode and will appear for 2 sec onds and return to the previous values displayed 9 TO CHANGE MODES DURING A...

Страница 28: ...Heart Rate AGE 65 60 55 50 45 40 35 30 25 20 100 85 70 Heart Rate Beats Per Minute TRAINING HEART RATES 1 Find your age at the bottom of the chart 2 Beginners follow the column to 70 of your maximum...

Страница 29: ...40 pounds divide your weight in half and follow the above 3 steps Double the calories per hour figure to get your total calorie burn rate based on your climbing speed feet per minute and weight For mo...

Страница 30: ...ack of arms Both sets of muscle groups front and back can also be worked simultaneously by changing grips from the reverse to the forward hand grip positions palms facing away from you WORKING THE UPP...

Страница 31: ...e of the Versaclimber start with short steps and gradually increase to the maximum comfortable stroke THE KNEES MUST STRADDLE THE MACHINE and the arms must be bent to maintain the body weight within t...

Страница 32: ...n the pedals will allow you to focus the work on specific muscle groups To concentrate the work in your ankles and calves climb on your toes See photo C Quad work can be accentuated by climbing with t...

Страница 33: ...to the bottom walking and breathing deeply At first the work intervals should consist of short sprints 3 5 seconds followed by a long recovery period To recover a short 4 6 inch step height is taken a...

Страница 34: ...cal capabilities of older adults and it is important to always listen to your body If you feel dizzy faint chest pain short ness of breath or any other physical discomfort stop climbing immediately Si...

Страница 35: ...t a rate of 5 every 6 to 8 weeks until your maximal target heart rate is achieved See TARGET HEART RATE CHART page 23 Start slow and gradually increase the intensity and workout time only after you fe...

Страница 36: ...da 1 815 feet Record the time it takes to climb these towers and work towards climbing them faster When you can climb these towers with ease Tackle these mountains These mountain ous goals may be achi...

Страница 37: ...objects that might restrict your motion while setting up A FLAT LEVEL NON SLIP SURFACE IS NECESSARY TO ENSURE ITS STABILITY It is suggested for safety reasons that two able body persons assemble the m...

Страница 38: ...or tightly secure base plate to post 3 Preassemble the left side and the right side hand rails Each hand rail consists of one straight 13 and one curved section 11 12 By hand screw the two straight ha...

Страница 39: ...hand rail to the receiving end on the post Tighten bolt 47 nut 48 together 6 Assemble the brace 16 to the floor tie 22 by screwing adjusting bolt into the brace Screw the adjusting bolt in about halfw...

Страница 40: ...ghten securely 9 Position the machine on a solid flat surface Do not place the machine on a plastic sheet throw rug or anything that may cause the machine to slip when in use 10 When you select a loca...

Страница 41: ...hine All threaded holes on the left side of the machine are right handed threads 11 Screw the left right pedal shaft into one of the three foot pedal holes NOTE left side pedal tightens clockwise righ...

Страница 42: ...he foot pedals into the lower holes and the hand grips into the holes that locate the hand grips at about shoulder height The foot pedal can also be raised to a higher hole locations for shorter adult...

Страница 43: ...s made of extruded alu minum The post has two rectangular slots that run through the full length of the machine The post is supported by a base plate 26 and brace 16 and floor tie 22 that provide supp...

Страница 44: ...revent the painted surfaces from rusting or corroding LUBRICATION There are 4 slide and roller bearing units that slide up and down inside of the vertical post structure to which the handgrips and foo...

Страница 45: ...residue RELUBING It s not necessary to relube after the first cleaning if after the second cleaning or at any time thereafter the slide surfaces become completely dry relube with 3 In One High Perfor...

Страница 46: ...Page 41...

Страница 47: ...Page 42...

Страница 48: ...Page 43...

Страница 49: ...ht Rail 14 00076 Screw 3 8 16 x 1 3 4 15 00039 Nut 3 8 16 Lock 16 060 01 002 Brace Assembly 19 00031 Snap Ring 22 060 01 003 Tie Assembly 23 00081 Nut 5 16 18 Lock 24 00001 Nut 3 8 16 Lock 24A 00083 B...

Страница 50: ...0 00070 Pulley Bottom 44 00073 Spring 1 YEAR WARRANTY PARTS DRAWING NO PART NO PART DESCRIPTION 2 062 02 000 Encoder PCB Assembly 5 060 21 001 Triple Sheave Top Pulley 8 060 21 003 Velcro Loop 1 x 30...

Страница 51: ...ILS BASE PLATE 3 YEARS HANDLES 3 YEARS FOOT PEDALS 2 YEARS ROLLERS AND SLIDES 2 YEARS DISPLAY ELECTRONICS 1 YEAR ELECTRONICS 1 YEAR HAND GRIPS 1 YEAR FOOT PEDAL STRAPS 1 YEAR 5 During the first year a...

Страница 52: ...______ Purchase Date _______________________From HRI Dealer Other Dealer Name __________________________________________________________ Dealer Address ________________________________________________...

Страница 53: ......

Страница 54: ...Visit us online at www versaclimber com A trusted name in fitness for nearly 30 years Proudly made in USA since 1981 To learn more about other great VersaClimber accessories and options to enhance yo...

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