PROGRAMMABLE CROSSTRAINER USER`S MANUAL
Contents
1. WATT can be preset under MANUAL mode only PULSE Preset area is form 30 to 240 each increment is 1 BPM Exclude in TARGET H R control mode Step Five Press START STOP button to start training Training Mode Instruction To start your training As soon as you press START STOP button without any presetting functions and programs the computer starts working under Manual mode Training without preset Time If you do not preset TIME each unit of the profile switches forth to another per 0 1 km or ml in counting up no preset DISTANCE or counting down has preset DISTANCE Training with preset Time If you have preset TIME each unit of the profiles switches forth to another per preset TIME divided by 16 Tension difficulty adjustment You may adjust the tension load from 1 to 16 during training under Manual mode if you did not preset Watt function If you have preset WATT tension load will be auto adjusted depends on the current speed and watt values you are working out There will be four different symbols showes up to help your training A You need to slow down the training speed You need to speed up the training This is to remind the current WATT is OVER SPEC and you need to speed up or slow down training speed accordingly When the WATT is over spec computer has Bi Bi Bi second to remind you If you keep training under this mode for over 3 minutes the computer has an ALARM with 6 beeps sounds for 30 seconds2. and the computer system STOP automatically at this moment LOAD is down to 1 and preset WATT data is zero During the ALARM period you can stop ALARM by pressing any function buttons Training with 12 profiles You can select from P1 to P12 profiles for training also you can adjust training levels any time during training Training with USER You can preset your personal training profiles under this mode During training you can also adjust training levels any time Training in TARGET H R control The tension difficulty will be auto adjusted according to the current heart rate figure If your heart rate figure is under the target pulse the tension difficulty will be up adjusted one level per 30 seconds up to the maximum level 16 As soon as your heart rate figure is achieved at the target pulse tension difficult will be down adjusted one level immediately and keep down adjusted one level per 15 seconds until level 1 If your current heart rate is still over or equal to the target pulse for 30 seconds when tension is level 1 the computer system will STOP and ALARM for 6 beeps to remind you as the training protection You may select fixed preset target heart rate percentage or input your personal traning target heart rate figures Target Pulse with different percentage selected You may use UP or DOWN to have the TARGET HEART RATE figure be zero and press ENTER button At this moment you may select the percentage of the hear
3. 4 seconds 3 If the LCD display is improper please remove the power connection and connect it again 4 The monitor can be power on with an AC adaptor input 500MA 6V 11 Training Instructions To achieve a considerable improvement of your physical resistance and your health some aspects of how to find the most efficient amount of training should be followed If you have not been physically active for a longer period of time and also to avoid health risks you should consult your general physician before starting to exercise Intensity To achieve maximum results the right intensity has to be chosen The heart rate is used as guideline As a rule of thumb the following formula is commonly used Maximum pulse rate 220 Age While exercising the pulse rate should always be between 60 85 of the maximum pulse rate For your personal training rates please see the attached pulse rate chart on page 15 When starting to exercise you should keep your rate at 60 of your maximum pulse rate in the first couple of weeks With increasing improvement of fitness the pulse rate should be slowly increased to 85 of your maximum pulse rate Fat burning The body starts to burn fat at approx 60 of the maximum pulse rate To reach an optimum at burning rate it is advisable to keep the pulse rate between 60 70 of the maximum pulse rate The optimum training amount consists of three workouts p
4. 4 17mm 57 1 Assembly Instruction GB Step 3 Step 1 1 Connect the upper computer cable 18 with the lower computer cable 17 securely 2 Unscrew the pre assembled 4 hex bolts 49 Then put the handlebar post 4 into the main frame 1 fix it with 4 hex bolts 49 and washers 71 1 Fasten front stabilizer 2 with 2 carriage bolts 31 from the underside of stabilizers Sesure with 2 washers 33 amp capnuts 32 to main frame 1 Step 4 Step 2 1 Fasten rear stabilizer 3 with 2 carriage bolts 31 1 Pull the upper computer cable 18 out of the from the underside of stabilizers Secure with 2 handlebar post 4 washers 33 amp capnuts 32 to main frame 1 2 Plug the upper computer cable 18 to jack at back of computer 15 Attach and fix computer 15 onto bracket of handlebar post 4 by 4 x bolt 68 Step 5 Step 7 1 Place oval fix post 5 to metal parts under computer 15 on handlebar post 4 secure with 2 bolts 55 tightly 2 Plug hand pulse sensor wire 14 to jack at back of computer 15 1 Attach the end of the right pedal bar 9 to axle of cross bar 10 with washer 75 Secure with 1 x bolt 34 with washer 35 tightly 2 Do the same for the left pedal bar 9 Step 6 Step 8 1 Attach right swing bar 6 to axle of handlebar post 4 with sleeve 23 8 washer 74 secure eac
5. In IN IN Ja Ja a Ja 36 Washer for pedal 12 Carriage bolt for pedal 6 38 Nut for pedal 6 39 Carriage bolt for pedal bar 2 40 Nut for pedal bar 41 Carriage bolt for u plate 42 Nut for u plate 43 Plastic sleeve for belt wheel 44 Washer for flywheel 45 Nut for belt adjuster 46 Bolt for motor 47 Screw for cross bar 48 Screw for chain cover 49 Bolt for handlebar post 50 Screw for hand pulse sensor 51 Washer for belt adjustor amp pedal par 52 Belt adjuster O gt F D gt e e lt 9 go I 54 Disk 55 Bolt for oval fix post 56 Allen key wrench 5 Srcew driver 58 Ring for handlebar post 59 DC wire Fixture for sensor wire 61 Washer for cross bar 62 Belt 63 Foam grip for swing bar pair 64 Foam grip for oval fix post 65 Belt wheel Washer for cross bar 67 Magnet Bolt for computer Washer for cross bar a Screw for chain cover 71 Washer for handlebar post amp swing bar 72 Nut for cross bar Cap for disk 74 Washer for swing bar 75 Washer for cross bar 76 Sleeve for U plate 71 Washer for U plate 78 Adaptor 79 End cap for front post End cap for middle post 81 Front stabilizer cap 14 of IA IA NP NIN NP JO A j FR JA JH j fe j j In NP INJA IN O E 0 0 MY IN IN IN N Training Pulse Rate a a Eu Seen Pulse 15 The owner s manua
6. PROGRAMMABLE CROSSTRAINER USER S MANUAL This quality products is designed manufactured tested and certified for enhanced Fitness Training Dear Customer We want to thank you for having chosen a programmable CROSSTRAINER product and wish you a lot of fun and success during training Please note and follow the enclosed safety and assembly instructions carefully If you have questions please do not hesitate to contact us Table of Content Q Ina RN Safety Instructions nn P 2 Exploded drawing wn P 3 Hardware Package P 4 Assembly Instructions P 5 Computer Instructions nn P 8 Training Instructions P 12 Parts LISI Ane P 13 Training Pulse Rate P 15 Safety Instructions Before you start training on your home PROGRAMMABLE CROSSTRAINER please read the instructions carefully Be sure to keep the instructions for information in case of repair and for spare part delivery HM 6006M is made for home use only and tested up to a max body weight of 100 kg Follow the steps of the assembly instructions carefully Use only original parts as delivered For assembly use only suitable tools and ask for assistance with assembly if necessary Place the bike on an even non slippery surface Because of possible corrosion the usage of the home exercise bikes in moist areas is not recommended Check before the first training and every 1 2
7. e If you hold on pressing the RESET button for Buttons ST STOP ENTER ENCODER UP ENCODER DOWN RESET RECOVERY Functions TIME SPEED DISTANCE CALORIES PULSE 2 seconds all datas including personal datas will be total reset To start or stop training To select each function of Time Distance Pulse Watt for preseting To up adjust datas To down adjust datas 1 To reset each function of Time Distance Pulse Watt function figures 2 To reset program setting and back to initial selection mode with Manual Program user or Target Heart Rate all blinking display To have pulse recovery function work Count Up The computer starts counting up from 00 00 up to 99 59 during training Count Down The computer will count down from the preset Time to 00 00 Displays the current SPEED from 0 0 to maximum 99 9 km or ml Count Up The computer accumulates total workout distance from 0 00 to the max 99 90 km or ml during training Count Down The computer will count down from the preset Distance to 0 00 Count Up The computer accumulates the calories comsuption from 0 to the max 990 cal during training Count Down The computer will count down from the preset Calories to 0 This data is a rough guide for comparison of different exercise sessions that can not be used for medical treatment The monitor can detect your handpulse You may preset target pulse between 30 to 240 bpm to assist the training T
8. er week 30 minutes each Example You are 52 years of age and would like to start exercising Maximum pulse rate 220 52 age 168 pulse min Minimum pulse rate 168 x 0 6 101 pulse min Highest pulse rate 168 x 0 7 117 pulse min During the first weeks it is advisable to start with a pulse rate of 101 afterwards increase it to 117 With increasing improvement of fitness the training intensity should be increased to 70 85 of your maximum pulse rate This can be done by increasing the resistance a higher frequency or longer training periods Training Organization Warm up Before every your training you should warm up for 5 10 minutes Here you can do some stretching and training with low resistance Training session During the actual training a rate of 70 85 of the maximum pulse rate should be chosen The time length of your training session can be calculated with the following rule of thumb e daily training session approx 10 min per unit e 2 3 x per week approx 30 min per unit e 1 2 x per week approx 60 min per unit Cool down To introduce an effective cool down of the muscles and the metabolism the intensity should be drastically decreased during the last 5 10 minutes Stretching is also helpful for the prevention of muscle aches Success Even after a short period of regular exercises you will notice that you constantly have to increase the resistance to reach your optimum pulse
9. h with 1 cap 24 washer 71 8 bolt 34 2 Do the same to left swing bar 7 Attach the end of right swing bar 6 to the front of pedal bar 9 secure with 1 bolt 39 washer 51 8 nut 40 tightly 2 Do the same for the left swing bar 7 Step 9 1 Attach adaptor 78 to DC wire 59 at back of main frame 1 2 Now your machine is ready for use Computer Instructions Programable Trainging Computer SM3105 20 Initial operating process After the computer is power on with adaptor installed Step One You may use UP or DOWN to select training mode in MANUAL or PROGRAM 12 different profiles or USER or TARGET HEART RATE control 4 different options for training If you select training with Target Heart Rate control mode you need to input AGE data and switch to next procedure Step Two You may use UP or DOWN to adjust the training LOAD DIFFICULTY level from 1 to 16 under MANUAL PROGRAM and USER mode Exclude TARGET HEART RATE CONTROL mode Step Three You may use UP or DOWN to preset training function datas when each function data has been preset press ENTER Available preset training functions TIME Preset area is from 00 00 to 99 00 each increment is 1 00 minute DISTANCE Preset area is from 0 00 to 99 90 each increment is 0 10 km or ml CALORIE Preset area is from 0 to 990 each increment is 10 cal WATT Preset area is from 10 to 350 each increment is 10 watt
10. he options you may have are as the following Alarm If you preset the target pulse under training with Manual or other target the computer will alarm to remind as soon as your current heart rate is achieved at the preset figure Load tension adjustment If you preset the target heart rate or select different target heart rate percentage the load resistance will be auto adjusted according to your actual heart rate figure compared with the preset heart rate which is heart rate control program 10 RECOVERY After exercising for a period of time keep holding on grips and press RECOVERY button all function display will stop except Time Time starts counging down from 00 60 00 59 00 58 to 00 00 As soon as 00 00 is reached the bottom area of LCD will show your heart rate recovery status with the grade F1 F2 F6 Fl is the best and F6 is the worst You may keep exercising to improve the heart rate recovery status day by day from F up to F1 Press the RECOVERY button again to return the main display WATT After training for a while the monitor will display current workout watt Note 1 When there is no signal been transferred into the computer for 4 minutes the LCD display will shutt off automatically and all previous training datas will be stored You may press any button to have the computer restart working 2 The monitor has the same result as abovementioned point 2 if you press and hold on RESET button for
11. l is only for the customer reference 16
12. months that all connecting elements are tight fitting and are in the correct condition Replace defective components immediately and or keep the equipment out of use until repair For repairs use only original spare parts In case of repair please ask your dealer for advice Avoid the use of aggressive detergents when cleaning the home exerciser Ensure that training starts only after correct assembly and inspection of the item For all adjustable parts be aware of the maximum positions to which they can be adjusted tightened to The home exerciser is designed for adults Please ensure that children use it only under the supervision of an adult Ensure that those present are aware of possible hazards e g movable parts during training Consult your physician before starting with any exercise programme He can advise on the kind of training and which impact is suitable Warning incorrect excessive training can cause health injuries Please follow the advice for correct training as detailed in training instructions The load work level can be adjusted by turning the UP DOWN knob on the computer Exploded drawings Ol OU Ol 8 16 1 5mm 33 4 10 19 1 5mm 51 2 8x 21 2mm 71 2 8 23 2mm 35 2 OP 09 OC im M8 32 4 M10 40 2 16 2 25 0 5mm 75 2 M8 18mm 34 4 DO 19 5 38 0 5mm 74 2 1938mm 23 2 838mm 24 2 5mm 56 1 M8 85mm 31 4 M10 80mm 39 2 10 1
13. rate The units will be continuously easier and you will feel a lot fitter during your normal day An old quote amongst sportsmen says The most difficult thing about training is to start it For this achievement you should motivate yourself to exercise regularly Wish you have a los of fun and success with your Choose fixed hours for your training session and do not elliptical trainer start training too aggressively Parts List Description Main frame Quantity 1 Front stabilizer Rear stabilizer Handlebar post Oval fix post Swing bar right Swing bar left U plate for pedal bar Pedal bar pair oo IN O 01 A JW 4 o Cross bar Cap for flywheel 12 Rear stabilizer cap 13 Pedal L 8 R 14 Hand pulse sensor wire 15 Computer 16 Handpulse sensor 17 Computer cable lower 18 Computer cable upper 19 Sensor wire 20 Tension control cable 21 End caps pair for swing bar 22 Fastener for swing bar Sleeve for swing bar Caps for swing bar Sleeve for pedal bar Square cap for pedal bar Flywheel 28 Bearing for cross bar 29 Bearing for swing bar 30 Washer for cross bar 31 Carriage bolt for stabilizer 32 Cap nut for stabilizer 33 Washer for stabilizer amp U plate 34 Bolt for pedal bar amp swing bar 35 Washer for pedal bar rm a fo as se m A In In A In Jr fa Ja Ja Ja In In
14. t rate that you will achieve in the training The computer provides 3 different percentage of the maximum heart rate which is calculated by the CPU according to the AGE data you inputed Remark S5 MAXH R If you input age in 30 the figure will be 104 this figure is 55 of the max heart rate figure which is 190 the proper figure calculated by the CPU compared the age of 30 The same formula can be used to have the result for 75 and 90 Target Pulse figure input by yourself You may preset your target pulse figure by pressing UP and DOWN buttons As soon as you have preset the target pulse figure the level will be fixed on level 1 and you may only start training from level 1 When your actual heart rate has reached over the target the computer starts to alarm to remind you and it stops when your heart rate comes under the target To stop your training Training with PRESET function datas As soon as the preset function datas counting down to zero pulse figures excluded 9 the computer has 8 beep sounds and remind you At this moment the computer will stop working You may press START STOP button to start the computer working and counting up from the previous datas Interupt training You may press START STOP button to stop computer working during training any time To reset program You may press RESET button to reset the PROGRAM and select the training mode and tension load or difficulties under STOP mod
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