SE-9 Computer Instructions ~ by Kerry D112

SE-9 Computer Instructions ~ by Kerry D112
ROWER COMPUTER INSTRUCTIONS
Pacer Program also known as PACE BOAT PROGRAM
Auto Power On - Auto Pause - Auto Power Down - Auto
Power Off
The PACER PROGRAM allows you to row beside a pace boat to help you pace your workout.
There are two ways to program the Pace Boat Time:
1. set the TIME/500M
or
2. set the TIME and METERS
AUTO POWER ON: The computer will automatically Power On when the Rowing Machine is in use, or
when any Keys on the computer are pressed.
AUTO PAUSE: The computer will automatically pause when you stop rowing during workout mode.
AUTO POWER DOWN: The computer will automatically Power Down when the Rowing Machine is not
in use after approximately 2 minutes, at which time you can resume your workout before the computer
Auto Powers Off.
AUTO POWER OFF:The computer will automatically power off when the Rowing Machine is not in use
after approximately 10 minutes. If the Rowing Machine is in workout mode then your workout and
workout data will be lost.
1) PACE PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “PACER” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) USER SELECT
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
Row Start
3a) TIME/500M
Press the SELECT Keys to scroll and select a "TIME/500M" OR go to 3b.
Then press the ENTER Key to confirm your selection.
3b) TIME and METERS
Press the ENTER Key to bypass the TIME/500M selection.
Press the SELECT Keys to scroll and select a "TIME".
Then press the ENTER Key to confirm your selection.
Press the SELECT Keys to scroll and select "METERS".
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
JUST START ROWING
Just start rowing and the computer will automatically power up and start the PACER PROGRAM with the
a PACE BOAT DEFAULT 2:15 TIME/500M.
GETTING STARTED
It is important to input your USER DATA so the computer can calculate your:
BMI = Body Mass Index
BMR = Basal Metabolic Rate
TDEE = Total Daily Energy Expenditure
4) RESISTANCE LEVEL
Press the SELECT Keys to scroll and select a Resistance “LEVEL”.
Then press the ENTER Key to confirm your selection.
And your USER DATA will allow the computer to more accurately calculate your Calorie expenditure.
Input your USER DATA via the MAIN MENU, then select "USER DATA".
5) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
Main Menu
The Main Menu consists of the 11 x following selections:
1. PACER
1 x PACE BOAT PROGRAM
2. RACE
1 x RACE PROGRAM
3. INTERVAL
2 x INTERVAL PROGRAMS ~ INTERVAL DISTANCE and INTERVAL TIME
4. HRC
4 x HEART RATE CONTROL PROGRAMS 60% 75% 90% and Target Heart Rate
5. WATTS
1 x WATTS CONTROL PROGRAM
6. PROFILE
5 x USER PROFILES + 25 x PROFILE PROGRAMS
7. FIT TEST
1 x FITNESS TEST PROGRAM
8. USERDATA
USER DATA INPUT
9. USER PRO
USER PROFILE CREATION PROGRAM
10. USER DEL
DELETE A USER
11. FREQENCY
Heart Rate Receiver FREQUENCY options - kHz - GHz - LINKING (Pairing)
6) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
7) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust the Resistance LEVELS by pressing the SELECT Keys.
The computer automatically starts at the MAIN MENU. However, If at anytime you wish to return to the
Main Menu then simply press the MENU Key.
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ROWER COMPUTER INSTRUCTIONS
Race Program
Interval Distance & Interval Time Programs
The RACE PROGRAM allows you to row against any USERS AVERAGE TIME/500M. Race father
against son, mother against daughter. Be the best in your family, or race against your own AVERAGE
TIME/500M.
These two INTERVAL PROGRAMS are designed for Interval Training, where intense periods of training
are combined with short timed rest periods. It is scientifically proven that Interval Training burns more
Calories than Static Cardio Training, however it does put your body under a lot more stress so one needs
to use common sense when Interval Training. We suggest that you do not exceed 100% Heart Rate.
see Calculating Target Heart Rate
INTERVAL DISTANCE PROGRAM = A work “DISTANCE” combined with timed rest periods
INTERVAL TIME PROGRAM = A work “TIME” combined with timed rest periods
1) RACE PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “RACE” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
1) INTERVAL PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “INTERVAL” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) USER SELECT
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
3b) INTERVAL TIME PROGRAM
3a) INTERVAL DISTANCE PROGRAM
Press the SELECT Keys to scroll and select
Press the SELECT Keys to scroll and select
the "INT TIME" Program.
the "INT DISTANCE" Program.
Then press the ENTER Key to confirm
Then press the ENTER Key to confirm
your selection.
your selection.
2) USER SELECT (i.e. you)
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
3) USER TO RACE AGAINST
Press the SELECT Keys to scroll and select a “USER” to race against.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
4) RESISTANCE LEVEL
Press the SELECT Keys to scroll and select a Resistance “LEVEL”.
Then press the ENTER Key to confirm your selection.
5) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
4) NUMBER OF INTERVALS
Press the SELECT Keys to scroll and select a Number of “INTERVAL”.
Then press the ENTER Key to confirm your selection.
5b) INTERVAL TIME PROGRAM
5a) INTERVAL DISTANCE PROGRAM
Press the SELECT Keys to scroll and select
Press the SELECT Keys to scroll and select
a "INT TIME".
the Interval Distance in "METERS".
Then press the ENTER Key to confirm
Then press the ENTER Key to confirm
your selection.
your selection.
6) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
7) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust the Resistance LEVELS by pressing the SELECT Keys.
2
6) REST TIME
Press the SELECT Keys to scroll and select a “REST TIME”.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
7) RESISTANCE LEVEL
Press the SELECT Keys to scroll and select a Resistance “LEVEL”.
Then press the ENTER Key to confirm your selection.
8) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
9) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
10) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust the Resistance LEVELS by pressing the SELECT Keys.
ROWER COMPUTER INSTRUCTIONS
60% 75% 90% Heart Rate Control Programs
THR ~ Target Heart Rate Program
GUEST USER N/A
GUEST USER APPLICABLE
The TARGET HEART RATE PROGRAM is designed to keep your heart rate/pulse at the constant level
you have selected. Every 10 x seconds the computer will check your heart rate/pulse against what you
have selected and will automatically adjust the Resistance LEVELS accordingly. During your workout you
can adjust your Target Heart Rate value by pressing the SELECT Keys.
NOTE: During your workout you cannot adjust the Resistance LEVELS.
All Heart Rate Programs require a heart rate signal via a compatible Chest Strap.
To select a heart rate that is optimal for you, see CALCULATING TARGET HEART RATE.
While increasing your heart rate is an important part of exercise, it is also important that your heart rate is
not too high. To be safe we suggest that you start your workouts at the 60% and increase your heart rate
% as your fitness improves.
NOTE: The recommended absolute Maximum Heart Rate is equal to 220 bpm minus your age.
THR CONTROL VALUE CHOICE: 30~220 bpm (in 1 bpm steps).
The % HEART RATE PROGRAMS are designed to keep your heart rate/pulse at the constant level you
have selected. Every 10 x seconds the computer will check your heart rate/pulse against what you have
selected and will automatically adjust the Resistance LEVELS accordingly.
All Heart Rate Programs require a heart rate signal via a compatible Chest Strap.
These three % HEART RATE PROGRAMS work in conjunction with your selected User and the User
Data you have input, therefore it is important that you select the correct User and have input the correct
User Data before you begin any of the three % HEART RATE PROGRAMS.
NOTE: During your workout you cannot adjust your %HR or the Resistance LEVELS.
To select a heart rate that is optimal for you, see CALCULATING TARGET HEART RATE.
While increasing your heart rate is an important part of exercise, it is also important that your heart rate is
not too high. To be safe we suggest that you start your workouts at the 60% and increase your heart rate
% as your fitness improves.
NOTE: The recommended absolute Maximum Heart Rate is equal to 220 bpm minus your age.
1) HRC PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “HRC” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
1) HRC PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “HRC” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) USER SELECT
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
2) USER SELECT
Press the SELECT Keys to scroll and select one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
NOTE: User Data is required hence you can NOT select "Guest User".
3) THR PROGRAM
Press the SELECT Keys to scroll and select the "THR" Program.
Then press the ENTER Key to confirm your selection.
3) 60% 75% 90% HEART RATE PROGRAM
Press the SELECT Keys to scroll and select either "60% HRC" or "75% HRC" or "90% HRC".
The computer will automatically show your % Heart Rate calculation.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
4) THR CONTROL VALUE
Press the SELECT Keys to scroll and select a Target Heart Rate "CONTROL" Value.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
4) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
5) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
5) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
6) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
6) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you cannot adjust the Resistance LEVELS.
7) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust your Target Heart Rate value by pressing the SELECT Keys.
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ROWER COMPUTER INSTRUCTIONS
Calculating Target Heart Rate
Watts Program
Your optimal heart rate range during exercise is referred to as your training zone. To achieve effective results
you should do your cardiovascular workout within your training zone. Refer to the target heart rate chart
below to calculate your THR at 60%, 75% and 90%, that is our suggested training zone. We also suggest that
you start your workouts at the 60% THR and increase your THR % as your fitness improves.
The WATTS PROGRAM is designed to keep your watt output at a constant level you have selected.
Every 10 x seconds the computer will check your Watts output against what you have selected and will
automatically adjust the Resistance LEVELS accordingly. During your workout you can adjust the Watts
Value by pressing the SELECT Keys.
NOTE: During your workout you cannot adjust the Resistance LEVELS.
WATT CONTROL VALUE CHOICE: 10~995 Watts (in 5 watt steps).
TARGET HEART RATE FORMULA: 220 - AGE x THR% (e.g. 220 - 30 years old x 60% = THR 114)
220
HEART RATE / PULSE in bpm
210
TARGET HEART RATE CHART
1) WATTS PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “WATTS” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
90% Fast
200
75% Average
190
60% Slow
2) USER SELECT
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
180
170
160
3) WATTS CONTROL VALUE
Press the SELECT Keys to scroll and select a Watts "CONTROL" Value.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
150
140
4) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
130
120
110
100
5) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
90
80
70
60
6) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust the Watts Value by pressing the SELECT Keys.
10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 99
AGE
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ROWER COMPUTER INSTRUCTIONS
Profiles Programs
Profiles Programs
The computer will automatically adjust the Resistance LEVEL according to the PROFILE PROGRAM you
select. During your workout you can adjust the RESISTANCE LEVELS by pressing the SELECT Keys.
1) PROFILES PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “PROFILES” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
There are 16 x PROFILE PROGRAMS to choose from as shown in the diagrams below:
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?
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PROFILE USER 1
PROFILE USER 2
PROFILE USER 3
PROFILE USER 4
P1 - FLAT
P5 - VALLEY
P9 - BLOCKS
P2 - MOUNTAIN
P6 - PEAKS
P10 - DOWNTOWN
P3 - MAYAN
P7 - GRADIENT
P11 - FARTLEK
CONTINUED
2) USER SELECT
Press the SELECT Keys to scroll and select “GUEST USER” or one of 4x possible existing Users
(e.g. “U1” or “U2” or “U3” or “U4”).
Then press the ENTER Key to confirm your selection.
3) PROFILE SELECTION
Press the SELECT Keys to scroll and select a “PROFILE”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
P4 - UPHILL
3) PROFILE ADJUSTMENT
Press the SELECT Keys to Adjust the Profile up or down.
Then press the ENTER Key to confirm your selection.
NOTE: To immediately start your workout press the START Key.
P8 - ROLLING
5) RESISTANCE LEVEL
Press the SELECT Keys to scroll and select a Resistance “LEVEL”.
Then press the ENTER Key to confirm your selection.
P12 - RANDOM
6) TARGET VALUES
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
FARTLEK
Is Swedish for 'Speed Play, it's an athletic training
technique developed in the 1930's in which periods of
intense effort alternate with periods of less strenuous
effort in a continuous workout.
7) MAX ALARMS
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys.
Then press the ENTER Key to confirm your selection.
RANDOM
Before you press the ENTER Key to confirm your
"RANDOM Profile" selection, the computer will
automatically change the "RANDOM Profile" every
3x seconds.
8) READY = START ROWING
When you have reached the end of the selection process the computer will flash "READY" and the
computer will wait for you to Start Rowing before it begins the workout.
NOTE: During your workout you can adjust the Resistance LEVELS by pressing the SELECT Keys.
5
ROWER COMPUTER INSTRUCTIONS
Fitness Test
User Data
A five minute Fitness Test based on your heart rate recovery. You must provide the computer with a heart
rate signal via a compatible Chest Strap. Row as fast as you can for five minutes to get your heart rate to
maximum. Then the computer will test heart rate recovery for one minute.
The computer can store four sets of personal USER DATA. This stored information will be used in
conjunction with the Percentage Heart Rate Programs, and to more accurately calculate your Calorie
expenditure and compute your "End of Workout Display" which includes your BMI, BMR and TDEE.
BMI = Body Mass Index
BMR = Basal Metabolic Rate
TDEE = Total Daily Energy Expenditure
The computer will also memorize your selections for every program to aid in the selection process.
REMEMBER: It's important to keep your USER DATA up-to-date otherwise the computer will give
you false readings, such as Heart Rate Percentage, expended Calories BMI BMR TDEE.
NOTE: Guest User. The computer will not memorize any input Guest User selections.
FITNESS TEST RESULTS
SUPER FIT
EXTREMELY FIT
VERY FIT
GOOD FITNESS
AVERAGE FITNESS
FAIR FITNESS
POOR FITNESS
UNFIT
VERY UNFIT
EXTREMELY UNFIT
90~100
80~89
70~79
60~69
50~59
40~49
30~39
20~29
10~19
0~9
CREATE A NEW USER and INPUT USER DATA
USER DATA INPUT
NAME 8x Alphanumeric Digits available. NOTE: press and hold the ENTER Key to bypass.
SEX - GENDER Male or Female.
AGE in years only.
HEIGHT in Centimeters or Feet and Inches ( to convert see “Measurement Selection”).
WEIGHT in Kilograms or Pounds ( to convert see “Measurement Selection”).
ACTIVE FACTOR How active you are affects your metabolism which affects how many calories you burn
while exercising. Your ACTIVE FACTOR will adjust the computers Calorie calculations and your TDEE
Total Daily Energy Expenditure.
0x per Week = SEDENTARY: desk job with little or no daily exercise
2x per Week = LIGHTLY ACTIVE: light exercise 1~3 days a week
4x per Week = MODERATELY ACTIVE: moderate exercise 3~5 days a week
7x per Week = VERY ACTIVE: hard exercise 6~7 days a week
9+ per Week = EXTREMELY ACTIVE: extremely active all day every day or athlete marathon fitness level
1) FITNESS TEST PROGRAM
From the Main Menu, press the SELECT Keys to scroll and select the “FIT TEST” Program.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) START ROWING
Remember to STOP rowing immediately after the five minutes are up.
NOTE:During your workout you can NOT adjust the Resistance LEVELS as the computer FIT TEST
Program will be constantly changing the Resistance LEVELS automatically.
1) USER DATA
From the Main Menu, press the SELECT Keys to scroll and select “USER DATA”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) SELECT USER
Press the SELECT Keys to scroll and select “NEW USER” or one of 4x possible existing Users.
Then press the ENTER Key to confirm your selection.
3) NAME
Press the SELECT Keys to scroll and select a “ALPHANUMERIC LETTER or DIGIT”. Then press the
ENTER Key to confirm your selection. Repeat this process until your NAME is complete. Then press and
hold the ENTER Key to bypass all remaining selections / jump to the next stage.
4) SEX - GENDER
Press the SELECT Keys to scroll and select your “SEX”.
Then press the ENTER Key to confirm your selection.
5) AGE
Press the SELECT Keys to scroll and select your “AGE” in years only.
Then press the ENTER Key to confirm your selection.
6) HEIGHT (in cm or inches ~ see Measurement Selection)
Press the SELECT Keys to scroll and select your “HEIGHT”.
Then press the ENTER Key to confirm your selection.
7) WEIGHT (in kg or lbs ~ see Measurement Selection)
Press the SELECT Keys to scroll and select your “WEIGHT”.
Then press the ENTER Key to confirm your selection.
8) ACTIVE FACTOR
Press the SELECT Keys to scroll and select your “ACTIVE” Factor.
Then press the ENTER Key to confirm your selection.
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ROWER COMPUTER INSTRUCTIONS
User Profile
Frequency
CREATE YOUR OWN PROFILE
As there are 4x possible Users and each User can design their own Custom Profile Program makes a
total of 4x USER PROFILES. All Profiles use the Bar Graph Display being 8x Rows High = 16x
Resistance Levels and 16x Columns Long = 16x Time Intervals. These USER PROFILE Programs are
extremely useful as they allow you to custom design a Profile Program to your liking giving your workouts
endless variety, which will help you to keep motivated.
During your workout the computer will automatically adjust the Resistance LEVELS according to the
PROFILE you design and you can also adjust the Resistance LEVELS with the SELECT Keys.
HEART RATE RECEIVER FREQUENCIES
Dealer optional 5 kHz or 2.4 GHz or both 5 kHz and 2.4 GHz together.
We the manufacturer sell to Dealers who in turn sell to shops around the world. The Dealers have
requested that this computer have Optional Analog and/or Digital Heart Rate Receiver Frequencies.
Unfortunately, you the consumer do not have the choice.
So your computer will either be:
1) Fixed 5kHz Analog = NO FREQUENCY CHOICES AND THE MAIN MENU "FREQUENCY" SELECTION IS REMOVED.
or
2) Fixed 2.4 GHz Digital = NO FREQUENCY CHOICES BUT "LINK GHZ" OPTION IS AVAILABLE.
or
3) Optional 5kHz Analog or 2.4 GHz Digital = BOTH "KHZ or GHZ" and "LINK GHZ" FREQUENCY OPTIONS AVAILABLE.
1) USER PROFILE
From the Main Menu, press the SELECT Keys to scroll and select “USER PRO”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
FREQUENCY DISPLAY: At the top of the LCD next to the Pulse Display Window the Heart Rate
Receiver Frequency is displayed.
2) SELECT USER PROFILE
Press the SELECT Keys to scroll and select one of 4x possible existing User Profiles.
Then press the ENTER Key to confirm your selection.
NOTE: If there are no User Profiles shown then go to User Data to create a User.
Although the 5kHz Analog Heart Rate Frequency (HRF) is the most common international HRF it has
problems with interference from a wide range of electrical devices, and has a limited working distance.
The 2.4 GHz Digital Frequency is rapidly becoming the new standard for a wide range of electrical
products and has no working distance issues. However, it is more expensive and it has compatibility
issues. Therefore this computers 2.4 GHz Digital HRF Receiver is only compatible with the provided 2.4
GHz Digital HRF Chest Strap. And the provided Digital Chest Strap must be “Linked” with this computer
using the “LINK GHZ” Program which can be accessed via the "Main Menu/Freqency" providing that your
computer is 2.4 GHz compatible.
3) PROFILE CREATION
Press the SELECT Keys to scroll and select a “Resistance LEVEL”. Then press the ENTER Key to
confirm your selection. Repeat this process until your PROFILE is complete.
NOTE: To bypass all the remaining columns, press and hold the ENTER Key. This is extremely useful
when making small adjustments to your custom PROFILE.
HOW TOO ~ SELECT a HEART RATE FREQUENCY 5 kHz or 2.4 GHz
1) OPTIONAL HEART RATE FREQUENCY 5 kHz or 2.4 GHz
From the Main Menu, press the SELECT Keys to scroll and select “FREQENCY”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
User Delete
2) FREQUENCY or LINK SELECTION
Press the SELECT Keys to scroll and select “KHz or GHZ”.
Then press the ENTER Key to confirm your selection.
DELETE AN EXISTING USER
For whatever reason, we have made it simple to Delete an existing User.
HOW TOO ~ LINK a 2.4GHz CHEST STRAP to the COMPUTER
1) USER DELETE
From the Main Menu, press the SELECT Keys to scroll and select “USER DEL”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
1) SELECT FREQENCY
FREQUENCY
From the Main Menu, press the SELECT Keys to scroll and
select “FREQENCY”.
Then press the ENTER Key to confirm your selection.
NOTE: To return to the Main Menu press the MENU Key.
2) SELECT USER
Press the SELECT Keys to scroll and select one of 4x possible existing Users.
Then press the ENTER Key to confirm your selection.
2) FREQUENCY or LINK SELECTION
Press the SELECT Keys to scroll and select “LINK GHZ”.
Then press the ENTER Key to confirm your selection.
You now have 15x seconds to provide the computer with a
compatible 2.4 GHz Chest Strap Signal.
3) VERIFY DELETION
Press the ENTER Key again to reconfirm Deletion.
3) 2.4 GHz CHEST STRAP SIGNAL
Holding the special provided 2.4 GHz Chest Strap as
illustrated, pass the 2.4 GHz Chest Strap over the hidden
magnet to activate. The computer will briefly display the 2.4
GHz Chest Straps Linking code. Then the computer will
either display "FAILED" or "FINISHED" (FAILED = see
Trouble Shooting Guide).
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1
ROWER COMPUTER INSTRUCTIONS
Recovery Program
End of Workout Display
ACTIVATE BY PRESSING THE RECOVERY KEY
END - AVERAGE - BMI - BODY FAT % - BMR - TDEE
the end
endof your workout the computer will display the following using your Workout Data and input User Data.
At the
The RECOVERY PROGRAM is an excellent cardiovascular fitness level indicator.
Especially useful if you are in the process of improving your cardiovascular fitness level
END: Your workout Totals.
The RECOVERY PROGRAM will evaluate your cardiovascular fitness level by measuring how quickly your
heart rate recovers over a period of one minute immediately at the end of your workout. For the entire sixty
second countdown it is essential that you provide the computer with a heart rate signal via a compatible Chest
Strap. Then the computer will display your cardiovascular Fitness recovery score from 0~100.
AVERAGE: Your workout Averages.
BMI:
BMI BODY MASS INDEX is one of the most accurate ways to determine when extra weight translates
into a health risk.
RECOVERY TEST RESULTS
90~100
SUPERFIT SUPER FIT
80~89
EXTR FIT
EXTREMELY FIT
70~79
VERY FIT
VERY FIT
GOOD FITNESS
60~69
GOOD
AVERAGE FITNESS 50~59
AVERAGE
FAIR FITNESS
FAIR
40~49
POOR FITNESS
POOR
30~39
UNFIT
UNFIT
20~29
VERY UNFIT
BAD
10~19
VERY BAD EXTREMELY UNFIT
0~9
Number
Below 18
19 - 25
26 - 30
31 and above
Classification
Underweight
Normal
Overweight
Excess Weight
Risk
Low Risk
Average Risk
High Risk
Extreme Risk
BODY FAT %: Your estimated body fat percentage for your reference only.
Classification
Essential Fat
Extremely Low
Low
Average
Obese
1) ACTIVATE THE RECOVERY PROGRAM
Immediately at the end of your workout press the “RECOVERY Key”.
2) RETURN TO THE MAIN MENU
To return to the “MAIN MENU” press the MENU Key.
Women (% fat)
10-13%
14-20%
21-24%
25-31%
32% plus
Men (% fat)
2-4%
6-13%
14-17%
18-25%
26% plus
BMR: Your BASAL METABOLIC RATE is the minimum Calories required to sustain life in a resting
individual. It can be looked at as being the amount of energy (measured in Calories / kcal) expended by
the body to remain in bed asleep all day.
Fasting
TDEE: Your TOTAL DAILY ENERGY EXPENDITURE is an estimate of your daily Calorie requirements.
If you are trying to lose weight then your TDEE is an excellent maximum Calorie guide.
Although fasting has been practiced for thousands of years, the question is still a subject of intense
medical debate. If you weed through all the controversy, you'll find that most medical experts agree that
fasting is not a healthy weight loss tool. Some say it can actually make weight problems worse. Fasting
slows your metabolic rate down so your normal diet from before the fast is more fattening after you fast.
Even worse for dieters is that fasting for weight loss distracts people from the real message of how to
lose weight: lower fat intake, eat five fruits and vegetables a day, drink water and stop drinking other
liquids, exercise 20 minutes a day, and get more sleep.
CONS: Fasting skeptics say that there is no scientific evidence it will detox the body. The issue of fasting
to cleanse the body has no biological basis because the body is already good at detoxifying itself.
PROS: Fasting advocates say that the human body is evolutionary designed to fast. Fasting allows the
body to rest, detoxify, and to heal. When you go without eating for more than a day or two, the body
enters into ketosis. Ketosis occurs when the body runs out of carbohydrates to burn for energy, so it
burns fat, and the fat is where the body stores many of the toxins it absorbs from the environment. This
includes bacteria, viruses, fibroid tumors, waste products in the blood, any build up around the joints, and
stored fat. . It is an incredibly safe approach to healing and the body knows how to do it very well.
SAFETY WARNING MESSAGE: Experts caution that certain people should not fast, including: pregnant
women, people with wasting diseases or malnutrition, those with a history of cardiac arrhythmias, people
with hepatic or renal insufficiency, and anyone who fasts for extended periods should do so only under
close medical supervision.
LIVE LONGER: Studies on animals have shown that alternating cycles of fasting and very calorierestricted diets is a reliable way to extend the lifespan. Excess calories consumption will shorten your life.
If you want to live longer, the best advice is to "eat healthy and fast periodically.
CONCLUSION: Every expert agrees that eating healthy, reducing your Calorie intake and lots of exercise
will make for a happier, healthier and most likely longer life.
LOSE WEIGHT CALORIE CALCULATION: If you count the Calories of the food you consume each day,
subtract your TDEE, the end result will be an approximate check whether you are losing or gaining weight.
If you are trying to lose weight then you must reduce your Calorie intake. However, reducing your Calorie
intake too fast and too much will upset your metabolism and may result in an overall weight gain.
It's important to reduce your Calorie intake slowly over two-to-three weeks to allow your metabolism to
adjust and never reduce your daily Calorie intake below your BMR (excluding healthy fasting).
We suggest that to lose weight at a moderate level you adjust your Calorie intake to halfway between
your BMI and your TDEE.
TDEE + BMI ÷ 2 = WEIGHT LOSS
8
ROWER COMPUTER INSTRUCTIONS
Target Values
Default Values
TIME - METERS - STROKES - CALORIES
The computer has been designed to assist the User when inputting data by having preset Default Values.
TIME - METERS - STROKES - CALORIES Target Values are optional. If you do not select any of these
optional Target Values then the computer will count from zero upwards. If you select one or more of
these optional Target Values then the computer will countdown from your selection.
The computer will stop your workout and sound an alarm for once the FIRST Target Value has been achieved.
Pacer Program
PACE BOAT TIME/500M 2:15 (1:00 ~ 9:55 minutes and seconds in 5x second steps)
TIME 20:00 minutes (1:00 ~ 99:00 minutes in 1x minute steps)
METERS 2000 Meters (100 ~ 9,900 Meters in 100x Meter steps)
TIME 1:00 ~ 99:00 minutes (in 1x minute steps)
METERS 100 ~ 9,900 Meters (in 100x Meter steps)
STROKES 10 ~ 9,990 strokes (in 10x Stroke steps)
CALORIES 10 ~ 9,990 Calories (in 10x Calorie steps)
Interval Program
INTERVALS 10 (2 ~ 99 in 1x interval steps)
INTERVAL DISTANCE 500 Meters (100 ~ 9,900 Meters in 100x Meter steps)
INTERVAL TIME 1:00 minute (0:30 ~ 10:00 in 5x second steps)
REST TIME 30 seconds (0:30 ~ 10:00 in 5x second steps)
TARGET VALUES ~ HOW TOO
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key.
To bypass an individual “TARGET VALUE” press the ENTER Key.
To select a “TARGET VALUE” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
THR (Target Heart Rate) Program
THR (Target Heart Rate) 140 bpm (30 ~ 220 bpm in 1x bpm steps)
WATTS Program
WATTS 100 (10 ~ 995 in 5x Watt steps)
Max Alarms
PULSE - SPM - TIME/500M - WATTS
User Data
SEX Female (Female or Male)
AGE 35 (10 ~ 99 in 1x year steps)
METRIC HEIGHT Female 163 cm OR Male 178 cm (90 ~ 240 cm in 1x cm steps)
METRIC WEIGHT Female 60 kg OR Male 86 kg (30 ~ 200 kg in 1x kg steps)
IMPERIAL HEIGHT Female 64 inches / 5'4'' OR Male 70 inches / 5'10'' (36'' ~ 96'' / 3' ~ 8' in 1x inch
steps)
IMPERIAL WEIGHT Female 135 lb OR Male 190 lb (60 ~ 440 lb in 1x lb steps)
ACTIVE FACTOR 2x WEEK
1) "0x WEEK" = Sedentary (little or no exercise, desk job)
2) "2x WEEK" = Lightly Active (light exercise/sports 1-3 days/wk)
3) "4x WEEK" = Moderately Active (moderate exercise/sports 3-5 days/wk)
4) "7x WEEK" = Very Active (hard exercise/sports 6-7 days/wk)
5) "9+ WEEK" = Extremely Active (hard daily exercise/sports & physical job or 2x days intense training)
Maximum Alarms are optional. Maximum Alarms are a helpful tool if used wisely. We strongly suggest
that only one or two alarms be used at any one time.
When an Alarm is triggered the computer will sound an audio Alarm as well as a visual indicator to notify
you which of the four Alarms (i.e. PULSE or SPM or TIME/500M or WATTS) has been triggered.
PULSE 30 ~ 220 bpm (in 1x bpm steps)
SPM 15 ~ 60 SPM (in 1x SPM steps)
TIME/500M 01:00 ~ 9:55 minutes and seconds (in 5x second steps)
WATTS 10 ~ 995 Watts (in 5x Watt steps)
ALARMS ~ HOW TOO
Maximum "ALARMS" are optional.
To bypass all “ALARMS” press the START Key.
To bypass an individual Maximum “ALARM” press the ENTER Key.
To select a Maximum “ALARM” press the SELECT Keys. Then press the ENTER Key to confirm your selection.
Level Selection
Resistance LEVEL 6 (1 ~ 16 in 1x LEVEL steps)
Target Values
TIME 20:00 minutes (1:00 ~ 99:00 minutes in 1x minute steps)
METERS 2000 Meters (100 ~ 9,900 Meters in 100x Meter steps)
STROKES 300 strokes (10 ~ 9,990 strokes in 10x Stroke steps)
CALORIES 160 Calories (10 ~ 9,990 Calories in 10x Calorie steps)
Measurement Selection
METRIC or IMPERIAL
For User Data HEIGHT and WEIGHT input there is the choice between metric or imperial measurements.
HEIGHT in Centimeters OR Inches
WEIGHT in Kilograms OR Pounds
Max Alarms
PULSE 140 bpm (30 ~ 220 bpm in 1x bpm steps)
SPM 25 SPM (15 ~ 60 SPM in 1x SPM steps)
TIME/500M 2:15 (01:00 ~ 9:55 minutes and seconds in 5x second steps)
WATTS 100 (10 ~ 995 Watts in 5x Watt steps)
MEASUREMENT SELECTION ~ HOW TOO
Press and hold both SELECT Keys for 3x seconds.
Press the SELECT Keys to scroll and select either “METRIC” or “IMPERIAL”.
Then press the ENTER Key to confirm your selection.
9
ROWER COMPUTER INSTRUCTIONS
Trouble Shooting Guide
FAQ
PROBLEM NO PULSE or NO HEART RATE DETECTED
SOLUTION 1) If your skin is too dry then the Chest Strap's CONDUCTIVE PADS will NOT be able to
detect the electrical impulses of your heartbeat. To improve contact slightly moisten the
CONDUCTIVE PADS with water. For long events such as a marathon we strongly suggest you
use ECG Gel.
2) Ensure you are wearing a compatible 5 kHz frequency Chest Strap or a compatible Linked
2.4 GHz frequency Chest Strap. See Frequency.
3) Replace the batteries in your Chest Strap, even if the Chest Strap is new.
4) If you are using a 5 kHz frequency Chest Strap then Interference may be an issue. Move your
rower to a different location away from all electrical appliances and recheck the heart rate signal.
5) Verify that your Chest Strap is working correctly. Check your Chest Strap on another exercise
machine, perhaps a friends exercise machine, or your place of purchase, or a local fitness
shop or a local gym club.
6) Contact your place of purchase to verify your Chest Straps compatibility. If that fails then contact
the dealer who supplies the place of purchase. If that fails then contact us the manufacturer.
Q: CHEST STRAP ~ Will my OLD Chest Strap work with this Rowing Machine ?
A: 5 kHz Chest Strap = MOST LIKELY ~ Providing your computer is 5kHz compatible. See Frequency.
A: DIGITAL Chest Strap = NO ~ Digital Chest Straps (normally accompanied with a Heart Rate Watch) will
not successfully communicate with this computers Heart Rate Receiver due to incompatible bandwidth or
incompatible digital code. See Heart Rate Receiver Frequency and Link 2.4 GHz.
FREQUENTLY ASKED QUESTIONS
Q: How does the computer detect and calculate DISTANCE (i.e. METERS) and SPEED (i.e. TIME/500M) ?
A:
DISTANCE
TIME
= SPEED ~ This rowing machine has 2x SENSORS mounted on the Strap Drum.
1x “A” SENSOR and 1x “B” SENSOR. This way the computer can tell if the Strap Drum is going forwards
(i.e. the pull of the stroke) or going backwards (i.e. the release of the stroke). The computer measures
how many revolutions per stroke, combined with a Resistance LEVEL factor (i.e. the higher the
resistance level the more meters traveled) = Distance. Combined with the Time each stroke took and
using the standard formula of Distance over Time the computer can calculate Speed.
Q: How does the computer calculate WATTS ?
A: watt Calculation: This computers WATTS display values have been calibrated according to the EN 957
European Standards. This exercise machine was tested by an approved testing laboratory using a
Dynamometer which measures the precise torque/power/WATT values for all Resistance LEVELS at
various speeds. Then the computer is programmed with this information and must pass a final test within
± 10% accuracy.
NOTE: this computer displays "Present Watts Generated" only and NOT "Accumulated Generated Watts".
watt Definition: a watt is the rate at which energy is expended. watt is used both in mechanics and in
electricity, so it links the mechanical and electrical units to one another. One watt is “equal to a power rate
of one joule of work per second of time”.
PROBLEM
LCD GHOSTING - PARTIAL LCD - SOFTWARE FAILURE - ETC
SOLUTION 1) Reset the computer. Press and hold the RESET Key.
2) Reboot the computer. Disconnect the power for approximately 15 seconds
3) Reconnect all cable plug connections, refer to the assembly instructions.
4) Request and fit a replacement computer.
5) Request a Service Technician.
Medical Safety Warning
Q: How does the computer calculate CALORIES ?
A: Kilocalorie Calculation: The computer stores your watts generated over time and converts it into
kilocalories, then the computer alters the kilocalorie figure to better match the human body efficiently
taking into account your input User Data "SEX - AGE - HEIGHT - WEIGHT - ACTIVE FACTOR".
NOTE: there are no international standards regulating Calorie accuracy of exercise equipment, the
kilocalories displayed by this computer are an estimation only.
Kilocalorie Definition: A kilocalorie is a unit of heat energy. One kilocalorie is “the amount of heat
required at a pressure of one atmosphere to raise the temperature of one kilogram of water by one degree
Celsius”. Not to get confused with calorie (cal) gram calorie or small calorie. One kilocalorie equals 1000
small calories. A kilocalorie is often (but certainly not always!) distinguished from the small calorie by
capitalizing its name and symbol. One kilocalorie per hour = 1.163 watt.
If you experience any pain or tightness in your chest, irregular heartbeat, shortness of breath, faintness,
or unusual discomfort upon exercising, stop and consult a physician.
Warm-Up and Cool-Down
Remember to warm-up and cool-down. Limbering up "cold" muscles and cooling down after exercise are
important injury prevention measures.
Official Guide
WARM-UP: Five minutes of stretches then five minutes of light cardiovascular exercise.
COOL-DOWN: Five minutes of light cardiovascular exercise then Five minutes of stretches.
Unofficial Guide
WARM-UP: 30~60 seconds of Hamstring and Calf stretches,
then start your workout but for the first few minutes go slowly.
Recycle
COOL-DOWN: The last few minutes of your workout go slowly,
followed by 30~60 seconds of Hamstring and Calf stretches.
Help save the planet.
Please recycle this computer and rowing machine after use.
Training Tips
CLOTHING: Wear comfortable, lightweight, well ventilated clothing to help sweat evaporate.
SHOES: Make sure your shoes fit you properly and provide external and lateral stability support to
prevent ankle and knee injuries. Wear cross-training, walking or running shoes.
DRINK WATER: It's very important not to become dehydrated. Your body needs water lost during exercise.
10
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