Challenge 3.0 - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL Challenge 3.0 KETTLER

RPM = Round Per Minute =

Umdrehung pro

Minute/Trittfrequenz

PLS = PULSE = Herzfrequenz

,Operating instructions for the training computer with digital display

Starting the device

Insert 2 batteries. (1,5 V UM 3/AA). The computer carries out a segment test and shows all presentable signs. A beep sounds for confirmation.

1. Start without previous knowledge

You can begin with the training without previous knowledge. In the display, the different information is shown. For an efficient training and for setting your personal training specifications, please read and follow these operating instructions.

Setting of the time

After switching on the appliance or pressing RESET- Start, the complete display = segment test appears with a signal tone. After this the time is displayed briefly. The time is changed using the SET and MODE keys: first the hour using SET then confirm by pressing MODE, after this you can change the minutes and confirm the selected time again by pressing MODE.

2. Function keys

MODE

Through shortly pressing the MODE key, you select between the functions [TIME, DISTANCE, CALORIES or PULSE] both for the display as well as for your personal settings.

If you press the MODE key for a longer time, all values are set to >0< .

SET

With the SET key, the standard values are set. For this the device must be in idle state > shown in the display in the upper left: STOP: Through shortly pressing the SET key, the setting values of the differing functions increases > [TIME; DISTANCE, CALORIES or PULSE]. If the SET key is pressed for a longer time, the setting values can be reached in a quicker counting sequence.

RESET

With the RESET key, the functions are set to >0< . With the input settings of the respective function, only the value of these func

tions is set to >0< through shortly pressing the RESET key. If the RESET key is pressed for longer than 2 seconds, all values are set to >0< , this corresponds to a new start of the computer. When exchanging the batteries, all values are set back to >0< as well.

RECOVERY

Use the RECOVERY key to activate the recovery pulse function after exercising.

3. Functions - Display

General:

In the display respectively a large display and at the same time several segment displays appear in the lower area next to each other.

After finishing exercising, the exercise data remains and can be called up when you begin exercising again. The new data is then added to these.

Exception: The computer was set to >0< with RESET, in the personal exercise presettings the value was set at >0< or the batteries were changed.

• With an interruption of the exercising for 4 minutes, the main screen is shut off.
• If the computer shows undefinable displays, take out the batteries, replace them again and try it again.

SCAN

Alternating display of all functions in large display. Left in the display respectively the designation appears in a shortened form:

RPM = Round Per Minute = Rotations per minute / pedal frequency
SPD = SPEED

TM = TIME = Exercise time

DST = DISTANCE = distance

covered

CAL = CALORIES = Energy, calorie consumption

PLS = PULSE = Pulse frequency

If the large display with the respective unit appears, the function description blinks in the small window.

RPM /SPEED

In this display, at turning intervals (every 6 seconds), the pedaling frequency as RPM (=rotations per minute) and the speed SPEED in km/r are shown. The highest speed is 99.9km / h .

TIME

In this display the exercise time is measured. The maximum time measurement is 99:99 minutes.

DISTANCE

The distance covered is measured in km. The counting of the distance begins with >0< and a maximum of up to 99.9

km can be shown. The counting grading follows in 0.01km sections = 10 meters.

CALORIES

In this display the calculated calorie consumption is displayed. The maximum display is 9999.

The data however only serves as a

rough guideline in comparison to the different exercises and cannot be used for medical purposes.

PULSE

If you hold the hand grip sensors with both hands, the display shows the current pulse frequency value. You can enter a target value before beginning exercising.

If the pulse frequency has exceeded this

target, an alarm sounds in order to inform you of this.

SLEEP MODE

If no RPM or PULSE are recorded or no manual settings have been made within 4 minutes, the device switches to the sleep mode.

4. Personal exercising specifications

General

• Without particular preliminary settings, the values in the individual functions [TIME, DISTANCE; CALORIES and PULSE] count from >0< upwards.
• For reasonable exercising, it is sufficient to merely set a target value in one function [TIME, DISTANCE, CALORIEN or PULSE].
• If a personal target value is set as an exercise specification, the computer counts from this value downwards. When reaching the target value >0 , an acoustic signal sounds off. If afterwards, without setting of a new target value, you continue exercising, the computer counts in this mode from >0 upwards again.
• Once target values have been set, during exercising these cannot be changed, only during a standstill.

Target value specifications

The setting of the target values is the same with all functions: e.g. DISTANCE

1. Press the MODE key until in the field the number blinks in the field DISTANCE and the large number is in the display (identification left > DST).
2. Through shortly pressing the key SET, you increase the value. E.g. DISTANCE in 0.5km steps. If you press and hold the SET key, the set value is counted quicker.
3. If you would like to reduce the target value again, shortly press the RESET KEY: Counting will begin again from >0< . Press the SET key again until the target value has been reached.

4. If you have set the target value, press the MODE key. The value is then stored in this function and you go to the next function, e.g. CALORIES.

5. Enter the specification values if possible only in one function because otherwise the exercise goals will be overlapped. E.g. if you would reach the preset time goal earlier than the preset distance goal.

1. The specified values in the other functions [TIME; CALORIES or PULSE] are,

as described with 1-4, also entered with the keys SET, RESET and MODE.

After finishing the presettings, you can begin with exercising. During the exercise session, in the display the display of the different functions changes every 6 seconds. If you press the MODE key during this display, the selected function remains in the display in large numbers. In the small display the function name blinks, e.g. PULSE.

Pressing the MODE key again operates the SCAN operation > display change every 6 seconds.

RECOVERY

With the RECOVERY key, you reach a recovery pulse measurement at the end of the exercise session. From the beginning and ending pulse of one minute, the deviation and the fitness grade is determined. With the same exercise session, the improvement of this grade is a measurement of the increased fitness. If you have reached the target value, end the exercise session, press the RECOVERY KEY and then lay your hands on the hand pulse sensors. With a previous pulse measurement in the display 00:60 appears for the time and in the PULSE display the current pulse value blinks. The time begins to count from 00:60 backwards. Keep your hands on the hand pulse sensors until >0< is reached. Right in the display a value between F1 and F6 is shown. F1 is the best and F6 the worse status. By pressing RECOVERY again, the function is ended.

5. Possibilities 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 chest strap

If a chest strap should be used optionally, the connection between the chest strap and the training computer must be established by using a plug-in receiver. Chest strap and plug-in receiver can be ordered subsequently.

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.

	√	√
	optional	√
	optional	optional

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

Notes

• If no signal is transmitted to the computer for 4 minutes, the LCD will shut off automatically and all existing training data will be stored. You can then press any button to reactivate the computer.
• If the computer is not displaying correctly, disconnect and then reconnect the power supply.

6. Disposal of used batteries and storage batteries

This symbol tells you that batteries and storage batteries must not be disposed of with the normal household waste. The symbols Hg (mercury) and Pb (lead) underneath the crossed-out rubbish bin also tell you that the battery or storage battery contains more than 0.0005% mercury or more than 0.004% lead.

Improper disposal damages the environment and can damage people's health. Recycling of materials conserves precious raw materials. When disposing of the appliance, remove all batteries and storage batteries from the product and hand them over to the collection point for the recycling of batteries or electrical or electronic appliances. Information about the appropriate collection points can be obtained from your local authorities, your waste disposal team or in the outlet where this appliance was sold.

7. Training Instructions

For Your Safety:

• Before beginning your program of exercise, consult your doctor to ensure that you are fit enough to use the equipment. Base your program of exercise on the advice given by your doctor. Incorrect or excessive exercise may damage your health.

This device has particularly been designed and developed for leisure time sportsmen. It is excellently suited for cardiovascular training.

The training methodically has to be organised on the principles of stamina training. This will predominantly cause changes and adaptations of the cardiovascular system. This includes the reduction of the resting pulse frequency and of the load pulse. This gives the heart more time for filling the ventricles and for the blood circulation of the cardiac musculature (through the coronary vessels. Moreover, depth of breathing and the volume of air that can be breathed in (vital capacity) are increased. Further positive changes take place in the metabolic system. In order to achieve these positive changes, the training has to be planned according to certain guidelines.

Planning and control of your training

The basis for your training planning is your current physical fitness condition. Your family doctor can diagnose your personal fitness by means of an exercise tolerance test, which will constitute the basis for your training planning. If you have not undergone an exercise tolerance test, high training exertion and/or overstrainng must be avoided in all cases. The following rule should be considered in your planning: stamina training is controlled via the scope of exertion as well as via the level / intensity of exertion.

Regarding exertion intensity

The intensity of exertion should preferably be checked in your fitness training via your heart's pulse rate. The maximum heart rate per minute of >220 minus age must not be exceeded. The optimum training pulse is determined by age and training target.

Training target: fat burning/weight reduction

The optimum pulse frequency is calculated using the empirical formula (220 - age × 0.65 ).

Advice: fat burning for energy supply only gains significance after a minimum training period of 30 minutes.

Training target cardio-vascular fitness:

The optimum pulse frequency is calculated using the empirical formula (220 - age × 0.75 ).

The intensity is predetermined in your training by means of the braking levels. As a beginner, you should avoid too high braking level settings for your training, as this will quickly lead to exceeding the recommended pulse rate range. Start by using a low braking level setting and then approach your optimum training pulse step by step. Do not forget to regularly check during your fitness training whether you still range within the intensity area according to the above stated recommendations.

Sports physicians consider the following load factors to be positive for fitness:

Frequency Duration

daily 10 min

2-3 times weekly 20-30 min

1-2 times weekly 30-60 min

Beginners should not start with training units of 30 to 60 minutes.

A beginner training could be organised as follows during the first four weeks:

Frequency Length of exercise blocks

1st week

three times a week 2 minutes training

1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training

2nd week

three times a week 3 minutes training

1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training

3rd week

three times a week 4 minutes training

1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training

4th week

three times a week 5 minutes training

1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training

In order to have a personal training documentation, you can enter the training values achieved in the performance table. Prior to and after every training unit gymnastic exercises lasting approx. 5 minutes serve the warming up and/or cooling down. There should be a day without training between two training units, if you later on prefer to train three times a week for 20-30 minutes each. Otherwise nothing can be said against a daily training.

2-3 x per week 20-30 min
1-2 x per week 30-60 min

3 x per week 2 minutes trainen

3 x per week 3 minutes trainen

3 × per week 4 minutes trainen