Polo M - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL Polo M KETTLER

Training and Operating Instructions

PekomeHdaunno npOBeHnIO TpeHnpOBOK n pyKOBOCTBO no 3KcnpyaTaun

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Pycckn

POLO M

VITO M

Inhaltsverzeichnis

Tritffrequency (RPM)

Puls (PULSE)

Prozentpuls

Training and Operating Instructions

Table of contents 12

Safety instructions 12

Service 12
- Your safety 12

Short description 13-15

• Functions and keys 13
• Display range and display 14-15

Quick start (for introduction) 16

Ready for training 16
- Start of training 16
End of training 16
- Sleep mode 16

Training 17-18

• without presetting 17
  with presetting 17

General instructions 19

Time 17
Distance 17
Energy (KJoule/kcal) 17
Age input (10-99) 17
- Set alarm signal (yes/no) 17
Target pulse selection (FA 65%,/FI 75%) 17
Target pulse input (40-199) 17
Ready for training 17
- Training interruption/end of training 18
- Resumption of training 18
- Recovery measurement 18
System signals 19
Recovery 19

Calculation of average value 19
- Instructions for pulse measurement 19

with ear clip 19
with breast belt 19
with hand pulse 19

Computer errors 19

Training instructions 19

Stamina training 19
- Load intensity 20
- Extent of load 20

Glossary 20

This sign in the instructions refers to the glossary, where the respective term will be explained.

Safety instructions

Please observe the following instructions for your own safety:

• The training device must be set up on an appropriate and firm surface.
• Inspect the connections for firm fitting before initial operation and additionally after approximately six operation days.
• In order to prevent injuries caused by wrong stress or over-stress, the training device may only be used in accordance with the instructions.
• It is not recommended to permanently set up the device in humid rooms due to the resulting corrosion development.
  Assure yourself regularly that the training device functions properly and that it is in duly condition.
  The operator is responsible for the safety controls, which have to be carried out on a regular and proper basis.
  Defective or damaged parts must be exchanged immediately. Only use original KETTLER spare parts.
  The device may not be used until after repairs are completed.
• The safety level of the device can only be maintained provided that it is regularly inspected for damage and wear and tear.

For your safety:

• Please clarify with your general practitioner before you start with the training, whether or not your health condition allows you to train with this device. The diagnostic findings should be the basis for the determination of your training programme. Wrong or excessive training can cause damage to your health.

Short description

The electronics assembly is equipped with functions with keys and a display range (display) with variable symbols and graphics.

display range

display

functions

keys

Quick reference guide

Functions

The four keys will be described in short below.

A detailed application description can be found in the respective chapters. The names of the function keys in the chapters correspond to the names used in this quick reference guide.

SET (press shortly)

Input data are accessed with this function key.

The set data are accepted.

Reset (press SET longer)

The current display is deleted for a reset.

Minus-/Plus+

With these function keys, you can change the values in the different input data before the start of the training.

• press longer > fast run through the values

• press "Plus" and "Minus" together: value input skips to OFF

RECOVERY

You can start the recovery pulse function with this function key.

Pulse measurement

Pulse measurement can be achieved via three sources:

1. ear clip - connect the plug with the plug socket
2. hand pulse - the connection is situated at the back of the display
3. breast belt (accessories) - please observe the corresponding instructions

Pedal frequency (RPM)

14-130 [1/min]
1 segment = 2 [1/min]

Pulse (PULSE)

Percentage pulse

Distance (DISTANCE)

Speed

Time(TIME)

battery charge

clock symbol

Battery charge sufficient for pulse measurement.

Battery charge not sufficient anymore for pulse measurement, change battery.

Display values

The example displays show the operation as home trainer.

If the revolutions per minute correspond to the example displays the values for speed and distance are lower for cross trainers.

At 60 min-1 (RPM)

Home trainers: = 21,3km / h

Cross trainers: = 9,5km / h

Training and Operating Instructions

Quick start (for introduction)

Without special settings

• press a key

Display

• All segments are shortly displayed (segment test).
• The total kilometres are shortly displayed.

Subsequently change to the display "Reading for training".

Ready for training

Display

All segments display "Zero", except for pulse (if activated)
Start training by pedalling.

Start of training

Display

• Pedal rotation segments, distance, speed, energy and time increase.
• Pulse (if activated).

Brake setting levels 1-10
- Turn hand wheel to the right to increase the brake level; turn hand wheel to the left to decrease the brake level.

Training interruption/end of training

If you interrupt or complete your training, average values of the last training unit are displayed with the symbol.

Display

Average values: pedal rotation segments, speed and pulse (if activated).
Total values: distance, energy and time.

Sleep mode

Four minutes after the end of training, the device switches into the sleep mode. If you press a key, the display starts again with the segment test, odometer and ready for training.

Training

1. Training without presetting

• Press a key.

and/or

• Start pedalling (as in "Quick start").

2. Training with presetting

Display: "Ready for training".
- Press "SET": presetting segment

Time setting (TIME)

• Enter values using "Plus" or "Minus" (e.g. 30:00), confirm with "SET".

Display: next menu "DISTANCE".

Distance setting (DISTANCE)

• Enter values using "Plus" or "Minus" (e.g. 7.50), confirm with "SET".

Display: next menu "ENERGY".

Energy setting (KJoule/kcal)

• Enter values using "Plus" or "Minus" (e.g. 780), confirm with "SET".
• Select unit KJoule or kcal using "Plus" or "Minus", confirm with "SET".

Display: next menu "Age input".

Age input (AGE)

The input of the age serves for the calculation and the monitoring of the maximum pulse (symbol HI; warning signal, if activated).

• Enter values using "Plus" or "Minus" (e.g. 50). Upon input, the maximum pulse is calculated with the formula (220 - age), here: maximum pulse of 170. Confirm with "SET".
  Display: next menu "Alarm signal".

Alarm signal, if maximum pulse is exceeded

• Select function using "Plus" or Minus", confirm with "SET".

Display: next menu target pulse selection "FA 65%".

Target pulse monitoring FA 65% /FI 75%

• Make your choice using "Plus" or "Minus".
• Fat burning 65% , fitness 75% of maximum pulse, confirm with "SET" (presetting mode completed).

Display: ready for training with the presetting.

Or

Target pulse input

The input 40 - 199 serves for the determination and monitoring of a training pulse independent of the age (symbol HI; warning signal, if activated; no maximum pulse monitoring). Note that the age input has to be set to "OFF".

• Switch off maximum pulse monitoring using "Plus" and "Minus". Display: "AGE OFF", confirm with "SET".
  Display: next presetting "Target pulse" (pulse).
• Enter values using "Plus" or "Minus" (e.g. 130), confirm with "SET" (presetting mode completed).
  Display: ready for training with the presetting.

Training and Operating Instructions

Pedalling

Decreases with presetting.

Comment:

The presetting entries are lost with a "Reset".

Training interruption/end of training

With less than 14 pedal rotations per minute, the electronics assembly of the device identifies a training interruption. The achieved training data are displayed. Rotations, pulse and speed are displayed as average values with the symbol .

You can switch to the current display using "Plus" or "Minus".

The training data are displayed for four minutes. If you do not press any key nor train during this period of time, the electronics assembly of the device switches to sleep mode.

Resumption of training

If you resume training within four minutes, the last values continue to be increased or decreased.

RECOVERY function

Recovery pulse measurement

Press "RECOVERY" at the end of training. Display

RECOVERY

The electronics assembly of the device measures your pulse 60 seconds in reverse.

The current pulse value is saved under "DISTANCE"; the pulse value after 60 seconds is saved under "KM/H". Next to % Puls, the difference between the two values is displayed. From this difference, a fitness mark (in this example F 1.6) is calculated. The display switches off after 20 seconds.

"RECOVERY" interrupts the recovery pulse function or the fitness mark display.

If no pulse is measured in the beginning or at the end of the reverse counting, the error message "E" is displayed

General instructions

System signals

Activation of the device

If you activate the device, a signal is emitted during the segment test.

Presetting

A short signal is emitted, if you reach a presetting like time, distance and KJoule/kcal.

Exceeding of maximum pulse

If the set maximum pulse is exceeded by one pulse beat, two short signals are emitted for the time of exceedance.

Recovery

Calculation of the fitness mark (F):

$$ \operatorname {m a r k} (\mathbf {F}) = 6. 0 - \left(\frac {1 0 \times (\mathrm {P} 1 - \mathrm {P} 2)}{\mathrm {P} 1}\right) ^ {2} $$

P1 stress pulse P2 = recovery pulse

F1.0 = very good F6.0 = insufficient

Calculation of average value

The calculations of the average values refer to training units in the past until a reset or the sleep mode.

Instructions for pulse measurement

The pulse measurement starts as soon as the heart in the display blinks in time with your pulse beat.

With ear clip

The pulse sensor works with infrared light and measures the variations in translucence in your skin, which are produced by your pulse beat. Rub your ear ten times strongly to activate the blood circulation before attaching the pulse sensor to your earlobe.

Avoid disturbing pulses.

• Attach the ear clip properly to your earlobe and look for the best point for the measurement (heart symbol blinks without interruption).
• Do not train directly under strong incidence of light, e.g. neon light, halogen light, spotlight, sun light.
• Completely eliminate any shocks or bounces of the ear sensor and the cable. Always attach the cable with a clip at your clothing or, even better, at your headband.

With breast clip

Please observe the corresponding instructions.

With hand pulse

An extra-low voltage caused by the contractions of your heart is registered by the hand sensors and evaluated by the electronics assembly of the device.

Always grab the contact faces with both hands.
- Avoid jerky grasping.
- Hold your hands calmly and avoid contractions and rubbing on the contact faces.

Comment:

Only one way of pulse measurement is possible: either with ear clip or with hand pulse or with breast belt. If no ear clip or plug recipient is located in the pulse plug, hand pulse measurement is activated. If you insert an ear clip or a plug recipient in the pulse plug, hand pulse measurement is automatically deactivat

ed. It is not necessary to disconnect the plug of the hand pulse measurement.

Failures with the training computer

Press the "SET" key for a longer period of time (reset).

Training Instructions

Sports medicine and training science use cycle ergometry, among other things, for the examination of the functional capability of heart, circulation and respiratory system.

You can find out whether or not you have achieved the desired effect from your training after several weeks using the following method:

1. You manage a particular endurance performance with less heart / circulation performance than previously
2. You sustain a particular endurance performance with the same heart / circulation performance over a longer period.
3. You recover more quickly than previously after a particular heart / circulation performance.

Guide values for the endurance training

Maximum pulse: maximum strain means the reaching of the individual maximum pulse. The maximum achievable heart rate is dependant on age.

Here, the following empirical formula applies: the maximum heart rate per minute corresponds to 220 heart beats minus age in years.

Example: age 50 years 220 - 50 = 170 pulse / min.

Load Intensity

Load pulse: the optimum intensity of load is reached at 65 - 75% (see also diagram) of the maximum pulse. This value changes depending on age.

Extent Of Load

Duration of a training unit and its frequency per week:

The optimum extent of load is attained, if 65 - 75% of the individual heart / circulation performance is achieved over a longer period.

Empirical Formula:

Training frequency Duration of training

daily 10 minutes
2-3 times a week 20-30 minutes
1-2 times a week 30-60 minutes

Beginners should not begin with training units of 30-60 minutes.

Training and Operating Instructions

The beginner's training can be planned as follows in the first 4 weeks:

Training frequency Extent of training session

1st week

3 times a week 2 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

2nd week

3 times a week 3 minutes of training

Break of 1 minute for physical exercises

3 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

3rd week

3 times a week 4 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

Break of 1 minute for physical exercises

3 minutes of training

4th week

3 times a week 5 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

It is recommended that you perform approx. 5 minutes of exercises before and after every training unit, in order to warm up and cool down. There should be a training-free day between each two consecutive training units, if you prefer training sessions of 20-30 minutes 3 times a week later on in your training. Otherwise, there is no reason why you should not train daily.

Glossary

Age

Input for the calculation of the maximum pulse.

Dimension

Units for the display of km/h or mph, KJoule or kcal.

Fat burning pulse

Calculated value of: 65% maximum pulse.

Fitness pulse

Calculated value of: 75% maximum pulse.

Glossary

An accumulation of attempts at explanation.

HI symbol

If "HI" is displayed, the target pulse is too high by 11 beats. If "HI" blinks, the maximum pulse is exceeded. "HI" monitoring is always activated.

LO symbol

If "LO" is displayed, the target pulse is too low by 11 beats. "LO" monitoring is activated, if the target pulse is reached during training.

Maximum pulse(s)

Value calculated from 220 minus age.

Menu

Display, in which values can be entered or selected.

Pulse

Registration of the heart beat per minute.

Recovery

Recovery pulse measurement at the end of training. The difference between start pulse and end pulse of a minute is calculated. With the help of this difference, a fitness mark is determined. If you train regularly, the improvement of this mark is an indication for your fitness progression.

Reset

Deletes the display contents and resets the display.

Target pulse

Input of a particular pulse value, which is be monitored.

Performance table

Date	Restpulse	Stress pulse	Recovery pulse	Slope	Time(min) (km)	Distance(Kcal)	Energy consumption	Fitness	Mark

Itable des matieres 22

SET (pression brève)

3 x per week 2 minutes trainen

3 x per week 4 minutes trainen

Data Puls. repusso P 1 P 2 Nivel de Tempo DistCncia Consumo Class. Fitness Puls. Esforco Puls. recup. esforco (min.) (km) de e

Indstilling of distance (DISTANCE)

Genoptagelse of training

Fortsaettes traingen i Iobet af 4 minutter, taelles de sidste vaerdier videre aller nedad.

RECOVERY - Funktion

Måling af hvilepuls

Tryk på "RECOVERY" after endt traening afsluttet.

Visning

RECOVERY

Elektronikken mäl er din puls nedadgaende i 60 sekunder.

Beregning of fitnesskarakter (F):

$$ \operatorname {K a r a k t e r} (\mathbf {F}) = 6. 0 - \left(\frac {1 0 \times (\mathrm {P} 1 - \mathrm {P} 2)}{\mathrm {P} 1}\right) ^ {2} $$

SET (apāsare scurṭa)

Cu aceastata tastafunctionalaa sunt apelate intrarile. Datele setate sunt preluate.

Calcularea notei fitness (F):

$$ \text {N o t e} (\mathbf {F}) = 6. 0 - \left(\frac {1 0 \times (\mathrm {P} 1 - \mathrm {P} 2)}{\mathrm {P} 1}\right) ^ {2} $$

P1 puls de soliciterare P2 Puls de recuperare

F1.0 = foarte bine F6.0 = insufficient

Calcularea valorilor medii

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TpeHnpOBKa BbHOCINBOcTn 129
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-Пользоватьобязан пювдntь пюверкп NOТexн-ke 6e3oNAcHOCHT.N.Takne пюверкп сеДуET пювдntbperуларноHaJNeKaUIMO6pa3OM.
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Kpatkoe onncahne

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06naCTb yHKcui

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SET (kpaTkoe HaxaTne)

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C6poc (dnttehoe haxaTne SET)

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MnHyc-/nnIOc+

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RECOVERY

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1. Ushna Klnncs -
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Yactota warob (RPM)

14-130 [1/MNH.] 1 cerMeHT = 2 [1/MNH.]

PnIbC (PULSE)

IpoeHTHOe 3haueHne nylbca

3BykoBoi CunHan BKJ./BblKJI.

IpoeHTHoe 3haueHne CpaBHeHne aKT. nybc/MaKc. nybc

PacctoHne (DISTANCE)

3NaueHne 0,00-99,99

CkopoocTb

BpeM (TIME)

3HaueHHe:0:00-99:59

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Pp60 MmH-1 (o6./MnH)

Домашни Тренир: = 21,3 KM/ч

IpofoecnoHaBbHn TpeHaKepe: = 9,5KM /U

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TpeHnpobka

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HaxmnteIHO6yIO KHOIIKy
n/nn
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2. TpeHnpOBKa c HacTpOyKaMn

VHdNka:K TpeHnpBKe
- Haxmte «SET»: Pekn hactpoiKn

Hactpoika BpeMeHN (TIME)

BBeIe 3HaueHnC NOMOuBIO KHOKN «NIOC

3NeKToHnKa 6yTeT n3MePraTb Baw Nynbc TteHne 60cekyHd.

Ha MeCTe nOKa3aTeJIa DISTANCE 3aINcMbBaETcReKyuuee 3haueHne, a Ha MeCTe nOKa3aTeJIa KM/H 3haueHne nyIbca no nCTeHn60 cekyHd.

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No nCTeueHn 20 cekyHn HndnKaun 3aBepwnTcra.

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06uye yka3aHn

CnCTeMHbIe 3ByKu

BkIoueHne

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HactpomKu

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BocctaHOBJeHne

PykoBoCTBO no npOBeHnIO TpeHnpOBok

3prometprnncnoj3yeTcB cnpTUBHO MeuHne n aTneuecko nOtroBKe IJnPOBepKn COCTOHN cepua, KPOBeHOCHO u bIXaTeJIbHOI CNTeMb.IbIOCTURHeTe Jeenaembx pe3yIbTaTOB uepe3 HeckoBko HeJeB,ecn:

1. BbIOCTnIraTe ONpeIeIeHHbIX pe3yIbTaTOB C MeHb-We Harpy3KoHa cepDue, Yem paHbwe;
2. BbI BbIePknBaTe OnpdeJeHHyO Harpy3ky B TeueHne IINTEJbHO BpemHn, npn 3TOM Harpy3ka Ha cepDuce He N3MeHReTcra.
3. Bb6IcTpeepnIXOAnTeB HopMy nocne onpeJeHHO HArpy3Kn Ha cepDue, yem paHbwe.

OpneHTnpOBouHbIe noka3aTeJIIN dJIr TpeHnPOBKn Ha BblHOCLNBOCTb

MaKcMaJIbHbI nylbc: IOD MaKcMaJIbHO HArpy3KOI NOpa3yMeBaETCa IOCTnHexHe INHdNbUdyaJIbHO MaKcMaJIbHO nylba. MaKcMaJIbHO BO3MOxHaJ YaCTota cepJeHHbIX COKpaueHm 3aBNCIT OT BO3pacta.3Decb DeIcTByET 3Mnpupecka fOpMya: MaKcMaJIbHaJaCaTota cepJeHHbIX COKpaueHm B MmHyTy COOTBeTCTByET 220 yIapam MNHyc Bo3pact.

$$ \text {I p i m e p : B o 3 p a c t} 5 0 \text {i n t} - > 2 2 0 - 5 0 = 1 7 0 $$

$$ \text {y d a p o B M M H y T y} $$

HHTeHCNBHOCTb Haarpy3KN

Nylbc Harpy3Kn: ONTnMaJIbHnIHTEHCNBHOCTb HArpy3Kn DOCTnIaEeTCB Dnana3OHe 65-75 % OT MaKcIMaJIbHOrO NyIbCa (CM. dNaIrpamMy). B 3aBNCIMoCTn OT BO3pacta 3TO 3HaueHne n3MeHReTc.

06bem Harpy3Kn

ДлnteьнocтбТрснровки KОЛчecво TрснровokВ HeDJIOnOHTmAbHbIy OБьEM Harpy3Kn DoCTnraeTcK, KOrda B TeueHne ДлnteьнHorO nepnoDA BpeMeHn pyNbC NOdepxNBAeTcHa ypoBHe 65-75%OT MaKcMyma.

YacToTa 3aHrTm O6bem TpeHnPoBKn

1-HeDn

3pa3aBHeJeITo TpeHnPoBka 2 MmHyTbI

Ipepeb1 MmhyTa dIra rHMaCTnK

TpeHnpOBka 2 MmHytbl

Ipepeb1 MmhyTa dIra rHMaCTnK

TpeHnpOBKa 2 MmHyTbI

2-ηneJen

3pa3aBHeJeIOpTpeHnpOBKa3MHyTbI

IpepepbIB 1 MHyTa IJI RAHMaCTnKN

TpeHnpOBKa 3 MmHyTbI

Ipepepb1 MmhyTa Ira rHMaCTnK

TpeHnpOBka 2 MmHyTbI

3- nHeJen

3 pa3a B HeJeIIO TpeHInpOBKa 4 MmHyTbI

Ipepeb1 MmhyTa dIra rHMaCTnK

TpeHnpOBKa 3 MmHyTbI

Ipepepb1 MmhyTa Ira rHMaCTnK

TpeHnpoBka 3 MmHyTbi

4-н endern

3 pa3a B HeJeIIO TpeHInpOBKa 5 MmHyTbI

Nepepb1B 1 MmhyTa dIra rMHaCTnK

TpeHnpOBKa 4 MNHyTbI

Ipepepb1 MmHyTa Iy rMHaCTNK

TpeHnpOBka 4 MmHyTbI

Ipeed KaJdo TpeHnpOBKo n NOcIe TpeHnpOBKn Heo6xoJIMO BbIeJIaTb No 5 MnHT Ha 3aHaTn RaMHaCTNKo dna pa3OrpeBa n OxJaXdEHHa. MeKdy DByMa TpeHnpOBkAm DoJKeH 6bITb OOnn DeHb 6e3 TpeHnpOBKn, ecn B daJIbHeiWe m Bbl NpAHHpyTe npOBoDnTb TpeHnpOBKn 3 pa3a B HeJeIIO no 20-30 MnHT. Dpyrnx npOTBONOKaAHn dla ExeJeHNBeHbIX TpeHnpOBOK Het..

Tloccapn

B03pact

Iapametp Ira pacueta MaKcMaJIbHorO nyIbca.

N3mepene

EduHnucbI n3MepeHHa DnBbIODa Ha 3KpaH: KINOMeTpbl NmMNn B ac, KNOOKOyNn Nn KINOkAnOpN.

Nylbc dna cKnraHn Xnpa

PaccuTaHHoe 3NaueHHe: 65% MaKc. nYbc

PnIbC nIra noIepKaHna Hn3NueckoH opMbI

PaccuTahHoe 3HaueHHe: 75% MaKc. nYbc

Tloccapn

Pa3dien, B KOTOPOM co6paHbI o6bceHnnoHrTn.

3NaOH HI

IorBHeHne 3HaKa 已 O3HaayeT, YTO TeKyunn Nylbc Ha 11 yIapOB BbIwe uebeBOr. Ecn 3Haoyok HMI mraet, To npBeBIsWeh MaKcImaJIbHbN nyIbC. KOHTPOJb npBeBIsWeHn nyIbCa aKTNBEH BCERda.

3Haok LO

PonBHeHne 3NaKa 已 O3NaHaeT, yTo TeKyuun nybc Ha 11 yIapOB HnKe uebeBOr. FyHKUa KOnTpOra C BbIBoDom 3NaKa LO aKTHBHa IINb B TOM Cnyae, eCIn dJr TpeHnpOBKn 3aDaH UeBeBOI nplbc.

MaKcImaJIbHbI nYJbc

3NaueHHe, noIyueHHoe B pe3yIbTaTe MaTeMaTnuecko onepaun «220 - Bo3paCT>.

MeHIO

06naCTb BBOda nn Bb6opa 3HaueHn.

NyIbC