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

USER MANUAL Polo M KETTLER

• 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 program- me. Wrong or excessive training can cause damage to your health. 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 comple- ted.

• The safety level of the device can only be maintained provi- ded that it is regularly inspected for damage and wear and tear. Training and Operating Instructions

Table of contents 12 Safety instructions 12

• Functions and keys 13

• Display range and display 14-15 Quick start (for introduction) 16

• Ready for training 16

• Start of training 16

• without presetting 17

• Target pulse selection (FA 65%,/FI 75%) 17

• Target pulse input (40-199) 17

• Ready for training 17

• Training interruption/end of training

• Resumption of training 18

• Recovery measurement 18 General instructions 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

• Extent of load 20 Glossary 20 This sign in the instructions refers to the glossary, where the respective term will be explained. GShort description The electronics assembly is equipped with functions with keys and a display range (display) with variable symbols and graphics. 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 refe- rence 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

3. breast belt (accessories) – please observe the corre-

sponding instructions

Training and Operating Instructionsclock symbol value 0:00 – 99:59 Time(TIME) battery charge Energy consumption value: 0 – 9999 odometer value > total k(m) Battery charge sufficient for pulse measurement. Battery charge not sufficient anymore for pulse measure- ment, 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: = 21,3 km/h Cross trainers: = 9,5 km/h16

Training and Operating Instructions Quick start (for introduction) Without special settings

• All segments are shortly displayed (segment test).

• The total kilometres are shortly displayed. Subsequently change to the display “Reading for trai- ning”. 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 Ø symbol. Display

• Average values Ø: 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 trai- ning.17

1. Training without presetting

• Start pedalling (as in “Quick start”).

2. Training with presetting

Display : “Ready for training”.

• Press “SET”: presetting segment Time setting (TIME)

• Select unit KJoule or kcal using “Plus” or “Minus”, con- firm 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, con- firm with “SET” (presetting mode completed). Display : ready for training with the presetting.

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 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), con- firm with “SET” (presetting mode completed). Display : ready for training with the presetting.• Pedalling Decreases with presetting.

• The presetting entries are lost with a “Reset”. Training interruption/end of training With less than 14 pedal rotations per minute, the electro- nics assembly of the device identifies a training interrupti- on. The achieved training data are displayed. Rotations, pulse and speed are displayed as average values with the symbol Ø. 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 Comment: Training and Operating Instructions

GBGeneral instructions System signals Activation of the device If you activate the device, a signal is emitted during the segmenttest. Presetting A short signal is emitted, if you reach a presetting like time,distance and KJoule/kcal.Exceeding of maximum pulseIf the set maximum pulse is exceeded by one pulse beat, twoshort signals are emitted for the time of exceedance. Recovery Calculation of the fitness mark (F):mark (F) = 6.0 – 10 x (P1–P2)

P1 stress pulse P2 = recovery pulseF1.0 = very good F6.0 = insufficient Calculation of average value The calculations of the average values refer to training units inthe past until a reset or the sleep mode. Instructions for pulse measurement The pulse measurement starts as soon as the heart in the displayblinks in time with your pulse beat. With ear clip The pulse sensor works with infrared light and measures thevariations in translucence in your skin, which are produced byyour pulse beat. Rub your ear ten times strongly to activate theblood circulation before attaching the pulse sensor to your ear-lobe.Avoid disturbing pulses.• Attach the ear clip properly to your earlobe and look for thebest point for the measurement (heart symbol blinks withoutinterruption).• 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 sen-sor and the cable. Always attach the cable with a clip atyour 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 isregistered by the hand sensors and evaluated by the electronicsassembly of the device.• Always grab the contact faces with both hands.• Avoid jerky grasping.• Hold your hands calmly and avoid contractions and rubbingon the contact faces.Only one way of pulse measurement is possible: either with earclip or with hand pulse or with breast belt. If no ear clip or plugrecipient is located in the pulse plug, hand pulse measurementis activated. If you insert an ear clip or a plug recipient in thepulse plug, hand pulse measurement is automatically deactivat- Comment: ed. It is not necessary to disconnect the plug of the hand pulsemeasurement. 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 capa-bility of heart, circulation and respiratory system. You can find out whether or not you have achieved the desiredeffect from your training after several weeks using the followingmethod:1. You manage a particular endurance performance with lessheart / circulation performance than previously2. You sustain a particular endurance performance with thesame heart / circulation performance over a longer period.3. You recover more quickly than previously after a particularheart / circulation performance. Guide values for the endurance training Maximum pulse: maximum strain means the reaching of theindividual maximum pulse. The maximum achievable heart rateis dependant on age.Here, the following empirical formula applies: the maximumheart rate per minute corresponds to 220 heart beats minus agein 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 changesdepending 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 indivi-dual heart / circulation performance is achieved over a longerperiod. Empirical Formula:Beginners should not begin with training units of 30-60 minutes.Training frequency Duration of trainingdaily 10 minutes2–3 times a week 20–30 minutes1–2 times a week 30–60 minutes PulsediagrammFitness and Fat Burner

Training and Operating Instructions The beginner’s training can be planned as follows in the first 4 weeks: It is recommended that you perform approx. 5 minutes of exer- cises 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 sessi- ons 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 diffe- rence between start pulse and end pulse of a minute is calcula- ted. With the help of this difference, a fitness mark is determin- ed. 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. Training frequency Extent of training session 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 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 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 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 4th week 3rd week 2nd week 1st weekDate Restpulse Stress pulse Recovery pulse Slope Time Distance Energy consumptionFitness Mark (min) (km) (Kcal)