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

USER MANUAL Avior M KETTLER

DETraining 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 overstress, 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:

• 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 impreci- se. 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 instructions 10

• Training Readiness 14

• Starting Training 14

• Training Pause 14 End of Training 14

• Operational Standby 14 Training 15 Without Settings 15 With Settings 15

• Training Pause/End 15

• Resumption of Training 15

• Recovery (recovery pulse measurement) 16 General Information 16

• Calculation of Average Value 16 Instructions on Pulse Measurement 17 With Hand Pulse 17 With chest strap 17 Malfunctions 17 or erroneous readings Training Manual

• Endurance Training 17

• Degree of Intensity 17 Performance record 26M-Display

Brief Description The electronics have a display area (Display) with chan- geable symbols and graphics, and a function area with keys. Indicator Area Display Function Area Keys Instructions (in brief) Function Area The four keys are briefly explained in the following. (press quickly) With this function key, entries are called up. The selected data is transferred. Reset (press longer) The current display is deleted for a restart. Plus + / Minus – With these function keys, values are changed in the various entries before the training

• pressed longer > faster display of values series

• “Plus +” and “Minus –” pressed simultaneously: Value entry jumps to OFF RECOVERY With this function key, the Recovery Pulse function is s tarted. Pulse Measurement The pulse can be measured via 2 sources:

The connection is located on the back side of the display;

The input is located on the back side of the display. Chest strap not always included at delivery. Only “uncoded" systems function.12

Training and Operating Instructions Operating Instructions (in brief) Indicator Area / Display The display area informs you about the various functi- ons. Course Entire Course (sum) After turning on or resetting display Pulse Value 0.00 – 99.99 Speed Value 0 – 99.9 Average Value Display at Training Pause Pulse Display 40 – 199 [1/min] Heart Symbol (blinks at rate of heartbeat) Value: 0:00 – 99:59 Training Time Total Training Time (h) after turning on or resetting the dis- play Time Rewind found at Recovery Check Energy Consumption in kcal or kJoule Display in miles or km Display in mph or km/h Recovery Pulse Function Fitness Score > Fitness Grade Earned Value 0 - 999913

M-Display Cadence (rpm) Battery Charge Battery charge is no longer sufficient for pulse measure- ment. Change Battery. Total Training Time, Entire Course, and specifications are lost when battery is changed. The pedal rotations in the instructions refer to an exerci-

machine 60 rpm = 21.3 km/h = 13.3 mph. For a crosstrainer the allocation is 60 rpm = 9.5 km/h = 5.9 mph.

Average Value Display at Trai- ning Pause The displays kcal or kJoule and miles or km are set with the slide switches on the reverse side. Changes are made by pressing the Reset key.14

Training and Operating Instructions Quickstart (for basic orientation) Without Specific Settings

• Press a key Display:

• All segments are briefly displayed. (Segment Test)

• The total hours and kilometers are briefly dis- played. Thereafter, change to the display “Training Readi- ness” Training Readiness Display:

• All areas display “zero” except pulse (if active) Start training by pedaling Training Start Display:

• Pedal Rotation segments, Distance, Speed, Ener- gy and Time: count goes upwards.

• Pulse (if active) Brake Adjustment:

• By turning to the right the brake level is raised, and by turning to the left it is reduced. Training Pause or End At Training Pause or End, Average Values from the last training unit are displayed with the Ø symbol. Display

• Average Values (Ø): Pedal Rotations and Speed

• Total Values Energy, Distance and Time

• Current Pulse (if active) Standby Mode Device switches to Standby mode 4 minutes after Training End. Press any key; Display begins again with Segment Test, display of total hours, total kilometers and training readiness.15

1. Training Without Settings

• Press any key and/or

• tread on pedals (as under Quickstart)

2. Training With Settings

display: “Training Readiness”

• Press “ ”: settings area Time Setting (min)

• With “Plus +” or “Minus –”, enter value (e.g., 30:00) onfirm with “ ”. Display: next menu “COURSE” Setting Course (miles or km)

• With “Plus +” or “Minus –”, enter value (e.g., 7.5) Confirm with “ ”. Display: next menu “ENERGY” Setting Energy (kcal or KJoule)

• With “Plus +” or “Minus –”, enter value (e.g., 780) Confirm with “ ”. Note: The settings are saved.

• Pedaling In settings, count goes downwards. Training Pause or Training End With less than 14 pedal rpm, the device’s electro- nics recognize a Training Pause. Rotations and Speed are represented as Average Values with the Ø symbol. The Training Data is displayed for 4 minutes. If, during this time, you press no keys and do not train, the electronics will switch to Standby mode. Training Resumption If Training is continued within 4 minutes, the last values will be further counted or counted down.Training and Operating Instructions

• Recovery Check Your pulse is measured electronically in a 60 second countdown. Under “Energy”, the active pulse (P1) is displayed. Display

• Fitness Score After the time returns to its original position (rewinds), the Fitness Score (for example, 3.3) is displayed under Fitness Score. The display will end after 20 seconds. > RECOVERY interrupts the Recovery Pulse function or Fitness Score display. If no pulse is registered, the error message “E 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): mark (F) = 6.0 –

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 trai- ning units in the past until a reset or the sleep mode.M-Display

Instructions 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 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. With Chest strap Observe the relevant instructions. Malfunctions or erroneous readings After inserting the batteries, and in disorders or false readings press the “ ” button for longer (Reset). Training Instructions Sports medicine and training science use cycle ergome- try, 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 lon- ger period.

3. You recover more quickly than previously after a par-

ticular heart / circulation performance. Guide values for the endurance training Maximum pulse: maximum strain means the reaching of the individual maximum pulse. The maximum achie- vable heart rate is dependant on age. Here, the following empirical formula applies: the maxi- mum 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 individual 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 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. 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