HS 3.1 EL User Manual - The Fitness Generation
Contents
1. Safety Instructions Before you start training on your exerciser please read the instructions carefully Be sure to keep the instructions for information in case of repair and for spare part delivery This exerciser is made for home use or semi commercial use only and tested up to a max body weight of 150 kg Follow the steps of the assembly instructions carefully Use only original parts as delivered Before the assembly be sure to check if delivery is complete by using the included parts list For assembly use only suitable tools and ask for assistance with assembly if necessary Place the exerciser on an even non slippery surface Because of possible corrosion the usage of any exerciser in moist areas is not recommended Check before the first training and every 1 2 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 Ensure that training starts only after correct assembly and inspection For all adjustable parts be aware of the maximum positions to which they can be adjusted tightened to This exerciser is designed for adults Please ensure that children use the exerciser only under the supervision of an adult Ensure that those present are awa2. Next the display shows MANUAL PROGRAM H R C age USER and WATT Use UP DOWN to select the appropriate program Press MODE to confirm selection Function buttons MODE Press to select any function to be displayed on the main screen ST STOP RECOVERY Press this button for recovery function After exercising while the LCD is still active press recovery button and hold both sensors or wear the chest transmitter The computer will run a time down for 60 seconds after which your recovery rate will be displayed grades 1 up to To start or stop the exercise program Time Displays time function by pressing the MODE button marking flashes in TIME LCD window For countdown enter rate in minutes by turning the up down button Speed Displays speed function by turning the MODE button marking flashes in SPEED LCD window Distance Displays distance function by pressing the MODE button marking flashes in DISTANCE LCD window For countdown enter rate in km by turning the up down button Displays calorieburn function by pressing the MODE button marking flashes in CALORIE LCD window For countdown enter rate by turning the up down button Watt Displays power value function by pressing the MODE button marking flashes in WATT LCD window Pulse Hold firmly both sensors on the handgrip please wipe sensors and hands before starting measuri
3. 15 4P M8 4AP M8 28 2P M8 38 2P M6 O M8 20 2P M8 4P M8 2P M8 2P M5 10 4P M8 38 2P mm IIS SCA 7 JIA M8 65 2P 10X13X14x15 QU S O K Q M5 10 4P A O gt O o gt gt i i M4 20 1P OO M5 10 1P V SD X IN AV l4 a K S YA SI N DAT gt Cae Part List z o DESCRIPTION DESCRIPTION TURNING PLATF COVER TURNING PEDAL ROUND END CAP FOR22 2TUBE PLUG AXLE SUPPORT BUSHING M8 70mm ALLEN HEAD SCREW BUSHING FOOT COVER ROUND END CAP FOR42TUBE ROLLER MOVING WHEEL BEARING lt 6001ZB gt BEARING lt 6004ZZ gt BEARING lt 6203ZB gt CLIP C12 CLIP C17 CLIP C20 ADJSUT FEET ROUND SCREW FOR ADJ HEIGH PULLEY SENSOR BRACKET MAGNET FRONT CAP FOR CHAIN COVER L FRONT CAP FOR CHAIN COVER R FRONT SLEEVE HEAD TUBE MIDDLE COVER FRONT HANDLEBAR COVER BACK HANDLEBAR COVER SWIVEL PIVOT COVER FRONT SWIVEL PIVOT COVER BACK SW PEDAL PIVOT COVER L SW PEDAL PIVOT COVER R PEDAL FOAM GRIP FOR HANDLEBAR FOAM GRIPS FOR FIX HANDLEBAR END CAP FOR HANDLEBAR SPRING BIG SPRING WIRE ROD BELT CONSOLE M5 12MM PHILIPS HEAD SCREW SENSOR WIRE DC WIRE HAND PULSE SENSOR HAND PULSE WIRE UPPER UPPER COMPUTER CABLE LOWER COMPUTER CABLE MOT
4. Fu CALORIES m b LED q D g WATT uj mV amy amy rust To achieve a considerable improvement of your physical resistance and your health some aspects of how to achieve the most efficient training should be followed Intensity To achieve maximum results the right intensity has to be chosen The heart rate is used as guideline As a rule of tnumb 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 When starting to exercise you should keep your rate at 70 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 18 This is a personal orientation value Consult your physician for professional advise before adapting a heart rate recovery program Fat burning The body starts to burn fat at approx 65 of the maximum pulse rate To reach an optimum at burning rate it is advisable to keep the pulse rate between 70 80 of the maximum pulse rate The optimum training amount consists of three workouts per 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 16
5. 0 TIME is flashing follow the procedure as described above in manual mode for presetting target values e Ifyou selected THR 100 is flashing use UP and DOWN button to set target heart rate e Confirm your selection by pressing MODE e Start exercising by pressing the ST STOP button e Upon entering rate in Bpm Beats per minute the load tension will be controlled by current heart rate The resistance will be auto adjusted according to current heart rate figure If your heart rate figure is under the target pulse the tension will be up adjusted one level every 30 seconds up to the maximum level 16 As soon as your heart rate figure has achieved the target pulse tension will be down adjusted one level immediately In case of over spec the level will be down adjusted one level immediately and keep down adjusting each 15 seconds until your heart rate figure has achieved the target pulse e Select WATT use UP and DOWN to set target watts programmable between 10 up to 360 Watt confirm selection by pressing MODE e The tension difficulty will be auto adjusted according to the Watt figure If the figure is under the target value the tension difficulty vvill be up adjusted one level every 30 seconds up to the maximum level 16 As soon as you achieved the set value tension difficulty will be down adjusted one level immediately In case of over spec the level will be down
6. 8 x 0 7 117 pulse min Highest pulse rate 168 x 0 85 143 pulse min During the first weeks it is advisable to start with a pulse rate of 117 afterwards increase it to 143 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 pedalling resistance by using a higher pedalling frequency or with longer training periods Training Organisation Warm up Before every training session you should warm up for 5 10 minutes Some stretching and pedalling with low pedalling resistance will get you started Stretch or flexibility training is vital for a fit and healthy physique By training your body to become more supple you will improve circulation and help keep your muscles mobile The warming up program allows you to achieve a supple and well toned form If you have not focused on stretch training before start with gentle stretches and increase the length or time of the stretch as you become more flexible over time Prior to exercise make sure you warm up thoroughly to protect against injury and prepare yourself for the activity to come Warm up for 8 to 10 minutes by walking or jogging lightly on the spot or use a treadmill bike or elliptical strider Try to include some similar movements that make up your workout include stretches to target your tighter muscles The duration of the warm up activity will depend on th
7. OR ADAPTOR M8 65mm HEX HEAD BOLT M6 NUT M6 WASHER M6 WASHER COVER TOOL TOOL TOOL TOOL JOINT PEDAL TUBE NUT M8 SCREW M16 PLASTIC BUSH FOR JOINT PEDAL TUBE BASE FRAME UPRIGHT TUBE FIX HANDLEBAR L FIX HANDLEBAR R UPPER SWIVEL HANDLE BAR L UPPER SWIVEL HANDLE BAR R LOWER SWIVEL HANDLE BAR L LOWER SWIVEL HANDLE BAR R PEDAL TUBE L PEDAL TUBE R OUTER PEDAL POST L OUTER PEDAL POST R FRONT FOOT MIDDLE FOOT CROSS BAR OF RAIL RAIL CROSS FRAME MAGNETIC HOLDER BRACKET JOCKEY WHEEL BRACKET AXLE FOR PULLEY AXLE SUPPORT MAGNETIC HOLDER WASHER FOR PEDAL ADJUST FEET BRACKET AXLE FOR ROLLER FLYWHEEL FLYWHEEL AXLE BUSHING M5 20mm SCREW M5 10mm SCREW M6 10MM SCREW M3 10MM SCREW M4 20MM SCREW M5 10MM SCREW M5 50MM SCREW 8 16MM SCREW M8 18MM SCREW M8 55MM SCREW M8 15mm ALLEN HEAD SCREW M8 25mm ALLEN HEAD SCREW M8 20mm ALLEN HEAD SCREW M8 56mm ALLEN HEAD SCREW M8 118mm ALLEN HEAD SCREW M8 15mm HEX HEAD BOLT M8 52MM HEX HEAD BOLT M6 18MM HEX HEAD BOLT M8 25MM HEX HEAD BOLT M8 CURVE WASHER M10 24 0 3T NYLON WASHER M5 19 1 5 WASHER M8 16 1 2 WASHER M8 16 1 2 WASHER M8 22 1 5T WASHER M8 28 2 0T WASHER M8 38 2 0TWASHER M10 21 2 0T WASHER M10 22 1 5T WASHER M5 SPRING WASHER M6 SPRING WASHER M8 SPRING WASHER M8 SPRING WASHER M10 SPRING WASHER NYLOC NUT M6 NYLOC NUT M8 M8 WASHER 3 8 9T WH NUT PLUG AXLE SUPPORT 66 3 8 7T
8. WH NUT 131 HAND PULSE WIRE LOWER X gt c Q gt gt gt gt S I gt gt S gt gt gt S B S S S gt gt S gt gt gt S S S S gt l gt gt s l lt Do lel lels e l gt lBIs sl lsl gt l gt gt S gt ll gt lRln sl gt l gt lel gt l lslslsl gt l gt l gt l e l gt l gt l gt l l gt ls gt l gt l gt l l gt l gt l gt l gt l gt l gt l gt l l gt l gt ll lt N Operating Instructions Computer 6 Level 1 featuring fast recovery level 6 slow recovery RESET Press for 1 second to clear last single entry or one single display TOTAL RESETTo clear the display and reset all data Press for 4 seconds to clear all data the display will show 78 UP To select upward function DOWN To select downward function Function description Switch on After connecting the power adapter and or after pressing any button the display will be blinking for some seconds showing the figure 78 then will enter the calendar setting mode Use up down knob to enter the year confirm pushing the knob ENTER Follow same procedure to enter month day and clock
9. adjusted one level immediately and keep down adjusting each 15 seconds until you reach the preset value e If you do not intend setting Watts simply press MODE To reselect initial mode push STOP LCD shows P in top left Press RESET and use UP and DOWN button to select another program mode Training Instructions Training in USER mode E EEEEE ES me 600 E ann Bann ds 09 E E ISTAN nn E DISTANCE UU vn vn CALORIES fh l b 4 b d WATT Ui am amy amy PULSE Select USER use UP and DOWN button to set up your own profile this Ergometer offers 16 load levels and 16 load segments e In each segment confirm your load settings by pressing MODE e Start exercising directly by pressing the ST STOP button or if you intend to set personal target values press the ST STOP button once again P and TIME are flashing Follow the procedure as described above in manual mode for presetting target values e Start exercising by pressing the ST STOP button If you have not been physically active for a long period of time and also to avoid health risks you should consult your general physician before starting to exercise Training in WATT mode a H HE TIME 0 HH g nni EEE m E SPEED ULL gE E nn BE EE E E DISTANCE C D
10. aining 20 25 30 35 40 45 50 55 60 65 70 200 195 190 185 180 175 170 165 160 155 150 120 117 114 111 108 105 102 99 96 93 90 130 127 124 120 117 114 111 107 104 101 98 140 137 133 130 126 123 119 116 112 109 105 150 146 143 139 135 131 128 124 120 116 113 160 156 152 148 144 140 136 132 128 124 110 170 166 162 157 153 149 145 140 136 132 128 20 21 ICE
11. e intensity of your workout as well as your own fitness level Work out During the actual training a rate of 70 85 of the maximum pulse rate should be chosen The time length of your work out can be calculated with the following rule of thumb daily work out approx 10 min per unit 2 3 x per week approx 30 min per unit 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 ache Success Even after a short period of regular exercises you will realise that you constantly have to increase the pedalling resistance to reach your optimum pulse rate The units will be continuously easier and you will feel a lot fitter during your normal day For this achievement you should motivate yourself to exercise regularly Choose fixed hours for your work out and do not start training too aggressively An old saying amongst sportsmen says The most difficult thing about training is to start it Wishing you lots of fun and success with your exerciser All data displayed are approximate guidance and cannot be used in any medical application Heart rate displayed is an approximate read out and may not be used as guidance in any cardio vascular related medical or paramedical program 19 Pulse Tr
12. ng your pulse or apply optional chest strap moisten slightly the contacts of the strap Your current heart rate will be displayed within 30 seconds up to one minute A stable figure requires to hold both sensors firmly 16 Your computer is compatible with the optional e Start exercising by pressing the ST STOP chest transmitter ref 20073 for integrated button wireless heart rate registration Function value range Functions Display Range Preset Range Speed 0 0 99 9 km h None RPM 0 0 999 rpm None Time 00 00 99 59 min 01 00 99 00 min Distance 0 00 99 99 km 0 5 99 50 km Watt 0 999 watts 10 350 watts Calories 0 9999 cal 0 9999 cal Pulse 30 240 bpm 30 240 bpm Recovery F1 F6 None Training in MANUAL mode Training in PROGRAM mode mus mms he nn E E EE nan a ss a TE UU H SEE H E FE il E SSS SPEED Z gt DISTANCE ani EE ses css A A E ES ES BE a STAGE uw 4 y mi CALORIES H A Mn epee wt D V av env UE M LI M UE P e Select PROGRAM use UP and DOWN button to select profile 1 to 12 confirm selection e Select MANUAL use UP and DOVVN button by pressing MODE to adjust the load level this ergometer offers 16 levels confirm selection by pressing MODE e Press MODE again and set target value for TIME DISTANCE CALORIES AND PULSE e TIME flashes use UP and DOWN but
13. re of possible hazards e g movable parts during training Warning incorrect excessive training can cause health injuries Please follow the advice for correct training as detailed in training instructions Consult your physician before starting with any exercise programme He can advise on the kind of training and which impact is suitable The owner s manual is only for customers reference The supplier can not guarantee for mistakes occurring due to translation or change in technical specification of the product AII data displayed are approximate guidance and cannot be used in any medical application Check List Base Frame Front Foot Middle Foot Rail Cross Bar Of Rail 1x 1x 2x 1x Upright Tube Axle Support Fix Handlebar Pedal Tube L amp R Outer Pedal L amp R Post L amp R 1x 1x 1x Lower Swivel Upper Svvivel Front Sleeve Handlebar Cover Swivel Pivot Cover Handle Bar L amp R Handle Bar L amp R Front amp Back Front amp Back 1x 1x 2x 1X Head Tube Sw Pedal Pivot BUSHING Washer For Console Adaptor Middle Cover Cover L amp R Pedal a 2x 2x 4x 2x 1x 0 10 20 30 40 50 60 70 80 90 100 MILLIMETERS 2 Q N 00 x oO lt O N oo Nr en x oO vr E 00 M8 15 4P M8 6P M8 6P M8 56 2P O x Te x LO TN M6 M8 20 4P M8 8P M8
14. ton to Follow the procedure as described above in set exercise time confirm selection by pressing manual mode In program mode WATT cannot ENTER If you donot intend setting exercise be preset time simply press MODE e If you do not intend setting any target value start e DISTANCE flashes use UP and DOVVN exercising by pressing the ST STOP button button to set distance confirm selection by pressing MODE If you donot intend setting exercise distance simply press MODE Training in H R C Target mode e CALORIES flashes use UP and DOWN ps s gt gt E AAA button to set calorie consumption confirm E i SPEED nal selection by pressing MODE If you donot 2 E pal intend setting calorie consumption simply press gs S DISTANCE HH MODE mm n CALORIES e PULSE flashes use UP and DOWN button to D 7 WATT set maximum heart rate confirm selection by a GV Vam PULSE P pressing MODE If you donot intend settinga u 777777 en nn mn heart rate level simply press MODE the monitor will display current heart rate value e Select TARGET H R use UP and DOWN button to enter your age 17 e Press MODE 55 is flashing Use UP and DOWN button to select 55 75 90 or THR Confirm your selection by pressing MODE e If you selected 55 75 or 9
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