Nova P - Elliptical bike KETTLER - Free user manual and instructions

USER MANUAL Nova P KETTLER

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 additio- nally after approximately six operation days.

• In order to prevent injuries caused by wrong stress or overstress, the trai- ning 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 car- ried 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:

• Before starting the training, check with your GP that you are fit for trai- ning 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. Excessive 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 Information 14

• Area of Operation / Buttons 15

• Functions of the Electronics 15

• Explanation of the Buttons 16

• Explanation of the Display 17 Quick Start (For Familiarising) 18 Quick Start

• Start of Training 18

• Standby Mode 18 Program Selection 19 MANUAL Training Area 19

• Training with Manual Load Adjustment PROGRAM Training Area 20

• Training with Default Profiles PERSONAL Training Area 21

• Training with Own Profile H.R.C. Training Area 22

• Training with Pulse-Controlled Program RECOVERY Function 23

• Recovery Pulse Measurement with Fitness Mark End of Training and Standby 23 General Information 24

• Calculating the Fitness Mark 24

• Information about Pulse 24 Measurement With Hand Pulse 24 With Ear Clip 24 With Chest Strap 24

• Faults in the Computer 24 Training Instructions 25

Display Area Display Area of Operation Buttons, Rotary Switch (Encoder) Brief Description The electronics has an area of operation with buttons and a display area (display) with changeable icons and graphics The electronics features the following functions:

• Memory and defaults for 4 people

• 4 training areas: MANUAL = manual load adjustment, PROGRAM = default profiles, PERSONAL = own profile, H.R.C. = pulse-controlled program

• Training defaults for saveable time, distance, energy consumption, pulse value monitoring

• Monitoring with visual and acoustic information

• Age-dependent target pulse

• Display of a fitness mark from 1 to 6, calculated with the recovery pulse value after 1 minute

• Motor-driven brake stage adjustment

• Own load profile can be saved

• Calculation of the energy consumption according to brake stage and cadence

• Selection of the display for energy consumption [Kjoule or Kcal]

• Temperature display in standby [°C]

Brief Instructions Area of Operation The 5 buttons are briefly explained below. All Buttons

• Display wakes up from standby mode RECOVERY (recovery pulse with fitness mark) With this function button, in the case of active pulse measurement, the reco- very pulse function is started and a fitness mark determined. RESET (press briefly) before the training With this function button, the current display is cleared.

RESET (press for longer)

• Clear the display for a restart. Encoder (turn right)

• In the case of selection: jumps one menu item further

• In the case of inputs: increases the input Encoder (turn left)

• In the case of selection: jumps one menu item further

• In the case of inputs: reduces the input Encoder (press briefly)

• The selection or input is adopted. The next menu item is called up. Encoder (press for longer)

• The training selection of the current person is displayed again.

• The display is cleared with subsequent program or person selection. RESET + Encoder (at the same time)

• Conversion of the energy consumption from Kilojoules to Kilocalories START STOP

• Start of training. The training time counts upwards.

• Training stop with STOP display. The training time is paused. The avera- ge Ø of the brake stages is briefly displayed. QUICK START

• “MANUAL” program is started. The training time counts upwards. Pulse Measurement Your pulse can be measured using 3 sources:

Display Area /Display The display informs about the different functions. Program selection from 4 training areas TIME Training time Display 0:00 > 99:59 99:00 > 0:00 STOP Break Interruption to training MANUAL: The load stages are adjusted manually by the person training. PROGRAM: 12 programs (profiles) adjust the load stages. PERSONAL: Own profile adjusts the load stages H.R.C.: The program for pulse training with the default of a training pulse

55%, 75%, 90%, Tag Calculated pulse values according to age Standby mode with temperature display 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/h 200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 17Training and Operating Instructions

Last user is displayed

Select person “MANUAL” programme is started. The training time counts upwards.

• Pedal Cadence, speed, distance and energy consumption count upwards. Pulse, if a pulse measurement is active. The current bar changes every 15 seconds.

• “Encoder right” Load is increased in single steps.

• “Encoder left” Load is decreased in single steps.

Interruption to Training

• Press “START STOP” The average value (Ø) of the load is briefly displayed. Cadence and speed display “0 values” The training time TIME and STOP are displayed as flashing.

End of Training and Standby Mode The display switches to standby mode with temperature display 4 minutes after training has ended. It is possible to continue the last training session if the display is reac- tivated by pressing a button or pedalling. 200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 18UM6786/UM6787

MANUAL Training Area (Manual Load Adjustment) Flashing areas can be changed.

• Turn “Encoder” to change.

• Press “Encoder” to adopt. Inputting Personal Data

• Actuate “Button” or “Encoder”. Last user is displayed as flashing. Determine person Adopt person (here, Person1) Input age From the age input, the target pulse value is calculated in the H.R.C program according to the relationship of 220 minus age. Adopt age (here, 50) Training Selection Set MANUAL training area Adopt MANUAL Specifying Training Values Skip load (brake stage) or determine and adopt load (here; stage 8) Skip training time or determine and adopt training time (here, stage of 20:00 minutes) The set training time is converted to 16 profile bars. If no time is spe- cified, the current bar changes every 15 seconds. Skip distance or determine and adopt distance (here, 7.00 km) Skip energy consumption or determine and adopt energy consumpti-

(here, 300 Kjoules) Skip pulse value or determine and adopt pulse value Again, training time, etc. (here, 130 strokes/min) Training

• Pedal Defaults for time, distance, energy consumption count downwards. In the case of active pulse measurement, the pulse is monitored and the value flashes if it is exceeded as a warning. Changing Load

• “Turn Encoder right or left” Load is increased or reduced Interruption to Training

• Press “START STOP” The average value (Ø) of the load is briefly displayed. Cadence and speed display “0 values”. The training time and STOP are displayed as flashing. Continuing Training

• Pedal 200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 19Training and Operating Instructions If a default is reached (0 value flashes, 8 signal tones), the display shows interruption to training with flashing time display and STOP. The default valu- es are displayed again. With the “START STOP” button and pedalling, the display is active again until the next default is reached. PROGRAM Training Area Selection from 12 programs (profiles) which automatically adjust the load stages. Input or confirm personal data Select PROGRAM

Selection from 12 programs (Here, P1)

Specifying Training Values Skip training time or determine and adopt training time (Here, 16:00 minutes) The set training time is converted to 16 profile bars. In the case of 16 minu- tes, one bar corresponds to 1 minute. If no time is specified, the current bar changes every 15 seconds. Skip distance or determine and adopt distance Skip energy consumption or determine and adopt energy consumption Skip pulse value or determine and adopt pulse value Again, training time, etc.

• Pedal Defaults for time, distance, energy consumption count downwards. In the case of active pulse measurement, the pulse is monitored and the value flashes if it is exceeded as a warning. Changing Load

• “Turn Encoder right or left” Load is increased or reduced Interruption to Training

• Press “START STOP” The average value (Ø) of the load is briefly displayed. Cadence and speed display “0 values”. The training time and STOP are displayed as flashing. Continuing Training

200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 20UM6786/UM6787 PERSONAL Training Area Create and train own profile Input or confirm personal data Select PERSONAL There are 2 options: Creating the profile before training or during training. Creating Profile Before Training The first profile bar flashes and can be changed.

• Turn “Encoder” to change.

• Press “Encoder” to adopt the load and jump to the next bar

• Press “Encoder” for longer (doing this saves the profile)

Training time flashes and can be changed. (Here, 16:00 minutes). The set training time is converted to 16 profile bars. In the case of 16 minutes, one bar corresponds to 1 minute. If no time is specified, the current bar changes every 15 seconds. Skip distance or determine and adopt distance Skip energy consumption or determine and adopt energy consumption Skip pulse value or determine and adopt pulse value Again, training time, etc. Training

• Pedal Defaults for time, distance, energy consumption count downwards. In the case of active pulse measurement, the pulse is monitored and the value flashes as a warning if it is exceeded. Creating Profile During Training The first profile bar flashes and can be changed.

• Press “Encoder” for longer Training time flashes and can be changed. (Here, 16:00 minutes)

• “Turn Encoder right or left” Load is increased or reduced When jumping to the next bar, the stage is saved. If the time default is rea- ched (0 value flashes, 8 signal tones), the display shows interruption to trai- ning with flashing time display and STOP. The default values are displayed again. The profile is saved. With the “START STOP“ button and pedalling, the display is active again.

When the PERSONAL training area is called up, the own profile is displayed. Comment:

200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 21H.R.C Training Area Pulse-Controlled Program If the current pulse is lower than the target pulse, the load is increased by one stage following 30 seconds. If it is higher, the load is reduced by one stage following 15 seconds. Input or confirm personal data Select H.R.C. Specifying Target Pulse There are 4 target pulse values, with 55%, 75%, 90% and Tag, to choose from. The pulse values to be displayed are calculated from the relationship of 220 minus the input age. In the case of 50 years, in the case of 55% = 96, 75% = 132, 90% = 158, Tag = 170 is displayed. The “Tag” value can be changed. 55% flashes and can be changed.

• Turn “Encoder” to select the target pulse.

• Press “Encoder” to adopt the target pulse. In the case of Tag, the value flashes and can be changed. After specifying the target pulse, the pulse selection icon is displayed toget- her with the current pulse. Training time TIME flashes and can be changed. (Here, 16:00 minutes). Skip distance or determine and adopt distance Skip energy consumption or determine and adopt energy consumption Again, training time, etc.

• Pedal The first profile bar flashes and moves to the right during training. Defaults for time, distance, energy consumption count downwards. The load stages are increased until the target pulse is reached.

If the pulse measurement fails during the H.R.C. program, the load is redu- ced to stage 1 within 60 seconds. If the stage 1 remains unchanged for 30 seconds, brief signal tones are out- put and the display shows interruption to training with flashing STOP

Comment: Training and Operating Instructions

200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 22RECOVERY 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 fitness score. In case of equal exercis- ing, improvement of such score is a measurement for increase of fit- ness. When reaching the target values, end exercising and press the RECOV- ERY 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 count- down 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 recorded during the time delay, the error message “Err” appe- ars.

End of Training and Standby Mode The display switches to standby mode with temperature display 4 minutes after training if there are no longer any buttons being pressed, no pulses arise owing to pedalling and no pulse is active. It is possible to continue the last training session if the display is reactivated by pressing a button or pedalling.

and the cable. Always attach the cable with a clip at your clothing or, even better, at your headband. With breast clip The internal pulse receiver is compatible to un-coded POLAR chest strap transmitters. For coded systems, wrong pulse values may be displayed. We recommend T34 by POLAR. Please observe the cor-responding instructions. A plug-in receiver is not necessary and should not be used for technical reasons. 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 is located in the pulse plug, hand pulse measurement is activated. If you insert an ear clip in the pulse plug, hand pulse measurement is automatically deactivated. It is not necessary to disconnect the plug of the hand pulse measurement. Faults in the Training Computer If the computer display is not functioning correctly, please remove the power supply and switch off the machine. General information 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. Calculation of fitness score The computer calculates and assess the difference between the trai-ning and recovery heart rate and the resulting "fitness score" accor-ding to the following formula: P1 = Training pulse P2 = Recovery pulse Score 1 = very good Score 6 = poor A comparison of the training and recovery heart rate is a quick and easy way in which to determine physical fitness. The fitness score is an orientation value to asses your recovering ability after physical exercise. Before pressing the recovery heart rate button and deter-mining your fitness score, you should train at your own level of inten-sity for a significant period of time e.g. 10 minutes. For regular car-diovascular training you will discover that your "fitness score" impro-ves. Possibilities for Pulse Measurement The pulse measurement starts as soon as the heart in the display blinks in time with your pulse beat. With hand pulse An extra-low voltage caused by the contractions of your heart is regi-stered by the hand sensors and evaluated by the electronics assem-bly 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. With ear clip The pulse sensor works with infrared light and measures the variati-ons 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 interrupti-on). • 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 Note (F) = 6.0 – 10 x (P1–P2)

optional optional optional 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 pro-gram of exercise on the advice given by your doctor. Incorrect or excessive exercise may damage your health.200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 2425

UM6786/UM6787 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. 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 PulsediagrammFitness and Fat Burner

Training Instructions 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 stami- na 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 condi- tion. 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 trai- ning exertion and/or overstraining must be avoided in all cases. The follo- wing rule should be considered in your planning: stamina training is con- trolled via the scope of exertion as well as via the level / intensity of exer- tion. Regarding exertion intensity The intensity of exertion should preferably be checked in your fitness trai- ning 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 formu- la (220 – age) x 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) x 0.75. The intensity is predetermined in your training by means of the braking levels, ranging from 1-16. As a beginner, you should avoid too high bra- king 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 recommen- dations. Sports physicians consider the following load factors to be positive for fit- ness: 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: Training frequency Duration of training daily 10 minutes 2–3 times a week 20–30 minutes 1–2 times a week 30–60 minutes 200325 Comp-UM6786_7_03_20.de,en,fr_final_Layout 1 25.03.2020 10:40 Seite 25Mode d’emploi et instructions d‘entraînement