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

USER MANUAL Sinto M KETTLER

1. WocheTraining and Operating Instructions

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. For Your Safety:

• Before starting the training, check with your GP that you are fit for training with this device. The doctor's findings should form the basis for the setup of your training programme. Incorrect or excessive training may damage your health.

• Systems to monitor your heart rate can be imprecise. Excessi- ve training may result in serious damage to your health or death. Should you feel dizzy or weak, stop the training immediately. Table of contents Safety instructions 10

• Your safety 10 Functions 11 Area of Operation 11-13

• Area of Operation / buttons 11

• Interruptionto Training 15

• Resuming Training 15

• Recovery (Pulse measurement) 15 General instructions 16

• Calculation of average value 16

• Instructions for pulse measurement 16 with ear clip 16 with breast belt 16 with hand pulse 16

• Changing the batteries 16 Training instructions 17

Functions The electronics features the following functions:

• Total kilometres are saved

• Default setting of training data

• Pulse display with pulse monitoring

• Fitness note following one minute of pulse recovery (RECOVERY)

• Conversion from Kjoule to Kcal Area of Operation The 5 buttons are briefly explained below. MODE (press briefly) before the training

• Change to the next default area. Settings or values are adopted. MODE (press briefly) during the training

• Switch automatic display change on or off

• Change to the next display area. MODE (press for longer) RESET

• Clear the display for a restart. MODE and RESET at the same time

• Change between Kjoule and Kcal display in conjuncti- on with clearing of the display. Minus – / Plus + With these function buttons, values are changed in the dif- ferent input areas before the training

• Press for longer > faster value throughput RESET (press briefly) before the training

• Clearing of the displayed default value RESET (press for longer)

• Clear the display for a restart. RECOVERY (recovery pulse with fitness note) With this function button, the recovery pulse function is started and a fitness note determined. Pulse Measurement Your pulse can be measured using 3 sources:

3. Chest strap with plug-in receiver (optional)12

UT6886/UT6887 Display of 40 – 220 Pulse Display of 0 > 99:59 9990 > 0 Energy consumption (KJOULE)

(Kcal) Heart symbol (flashes), when signal is recorded The cadence in the instructions refers to a home trainer 60 rpm = 21.3 km/h. In the case of a crosstrainer, the assignment is 60 rpm = 9.5 km/h14

Training and Operating Instructions Training

1. Training Without Defaults

• Press one button STOP is displayed and TIME flashes for the input of a training time and a pulse value is displayed when the pulse signal is detected via the ear clip, hand pulse or plug-in receiver. and / or

• Pedalling The training time and following displays are shown as coun- ting upwards. The display change is active and is shown using SCAN. The display areas change every 6 seconds.

2. Training With Defaults

Default values can be input under time, distance and energy. These values count downwards at the start of training. If zero is reached, the display flashes and a signal tone is output. Upward counting is then started again with the default value. Under pulse, a value can be input, which flashes when it is exceeded.

• Confirm with “MODE”. Display: Next default, “Kjoule or Kcal” Energy consumption (Kjoule or Kcal)

• Input values with “Plus” or “Minus” (e.g. 780)

• Confirm with “MODE”. Display: Next default, “Age Input“ Pulse monitoring (the area flashes if the value is exceeded)

• Input value with “Plus” or “Minus” (e.g. 130)

• Confirm with “MODE” (default mode completed) Display: Readiness for training with time default

• Pedalling starts the training Default values are displayed as counting downwards. SCAN display change is active15

• Pressing “MODE” stops and starts the display change.

• When defaults are reached for time, distance and Kjoule/Kcal (0-values), brief signal tones are output and the bottom display areas flash. From now, the values count upwards again.

• If the input pulse value is exceeded, the bottom pulse display flashes as a warning. Interruption or End to Training If there are fewer than 15 cadences/min, the electronics detects that training has been interrupted. STOP SCAN is shown in the display and the training data is displayed in rotation.

• RPM or SPEED → TIME → DISTANCE →Kjoule/Kcal→ PULSE → ODO → etc.

• Pressing “MODE” stops and starts the display change. The training data is displayed for 4 minutes. If you do not press any buttons or train in this time, the electronics switches to standby mode and displays the time. An interruption to training is detected with a delay of a few seconds. Resuming Training If you continue the training within 4 minutes, the last values continue counting or count downwards. RECOVERY Recovery pulse stage The RECOVERY function can be used after each exercise program. The RECOVERY button is used to initiate recovery pulse measurement at the end of exercising. Initial and final pulse during one minute are used to calculate deviation and a fit- ness score. In case of equal exercising, improvement of such score is a measurement for increase of fitness. When reaching the target values, end exercising and press the RECOVERY button; then, leave your hands at the hand pulse sensors. In case of previous pulse measurement, the display shows 00:60 for time, and the PULSE display shows the current pulse value (flashing). The countdown starts at 00:60. Leave your hands at the hand pulse sensors until the countdown reaches >0<. The display will show on its right a value between F1 and F6. F1 is the best status; F6 is the worst status. The function can be ended by pressing again RECOVERY. If no pulse is measured in the beginning or at the end of the reverse counting, the error message “Err” is displayed. Comment: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-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). Change of batteries If the display is only slightly illuminated, the batteries must bechanged. The values and default settings of the previous train-ing session will get lost. The time setting must be entered again. Comment: General 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. Training and Operating Instructions

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 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. PulsediagrammFitness and Fat Burner

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 longer period. Empirical Formula: Beginners should not begin with training units of 30-60 minutes. 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. 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 week Training frequency Duration of training daily 10 minutes 2–3 times a week 20–30 minutes 1–2 times a week 30–60 minutes18