Tour 300 - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL Tour 300 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 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 pro- perly 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 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 fin- dings should form the basis for the setup of your trai- ning 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.12 YM 6725 L-11-U-B

The display provides you with all important information. These distinctions should be noted between the Menu list and the Training Program list displays: Menu Display When the display is turned on, you arrive at the Menu list. Here you can make settings for the user- or machine data, select a Training Program, and read your training results. Training Display After selecting a Training Program, you arrive at the Training Programs display. It provides you with all important training scores and the Training Program profile.

2. Central Key - Press

In the Menu: By pressing the central key you confirm the selected item. This brings you to the sel- ected Menu item or the selected Training Program. In the Training: no function

3. Central Key - Turn

In the Menu: change the selection in the respective Menu. The semicircular image in the lower dis- play area indicates additional selection options. In the Training: change the pedaling resistance (Brake/Watt).

In the Menu: jump back to the main Menu. Any changes made will not be saved. In the Training: end the Training Program and start the recovery pulse measurement. By pressing again, you can return to the Training Program.

In the Menu: calling up of the contextual information. The significance of the Menu item is explai- ned in more detail. In the Training: display of average scores/values. When the key is pressed, average scores/values are displayed for a few seconds. The Training Program Computer System Display and Keyboard

An overview of the Menu items (from left to right):

With this Menu item you may make all multi-user machine settings (e.g., change machine language, chan- ge units of measure etc.).

2. Bluetooth Connection

In this Menu item you can connect the device with your smartphone or tablet PC via Bluetooth. You will find more information on this in the section “Creating a Connection with your Smartphone or Tablet PC”.

The Guest User is a preset user profile. It gives you the option of training without presets. In the Guest User Profile no Training Program results are saved. No personal settings may be made.

4. Individually-created User Accounts (by name)

To the right of the Guest User there appear up to 4 individually-set users. These are designed as personal user accounts for persons who use Training Programs regularly. In the accounts, individual settings can be made and personal Training Program results can be saved.

In this Menu a new individual user (see No. 3) can be entered. When this Menu is selected, name and age are requested. The user may also select a Profile Face. Finally the new user is integrated into the Start Menu. The Menu First Level: The Start Menu – User Selection Upon starting the machine you arrive, after a brief greeting, at the Start Menu. This Menu is primarily for selection of the user on whose account the Training Session is to take place. You may also add a new user and, under the item “Machine Settings”, make basic settings for all users. Machine settings Individually set users Guest users Bluetooth Menu Adding new users14 YM 6725 L-11-U-B

In this Menu item you may make all user-specific settings (e.g., changing the age). Changes to this Menu do not affect the data of other users.

Under ‘My Results’ the personal overall performance achieved, and the results from the last training sessi- on, can be read.

3. My Last Training Session

When this Menu item is selected, you are taken directly to the last training session which was begun. This Menu item is always preselected when you arrive at the User Menu. Thus the last training session is only a click away.

4. My Training Program List

In this list you will find all training sessions which have been saved on the machine. The various Training Program types are described below.

5. Training Program Configurator

With the Training Program Configurator, an individual training profile may be set. Once you have set it, the profile will be stored in the Training Program List. For each user, there is storage space for an indivi- dually-configured Training Program. Through configuration of a new Training Program, the previous Trai- ning Program is overridden. The Menu Second Level: the user Menu – in the user’s personal account Personal Settings My Training Program List My Last Training Session

Results Training Program Configurator If you select an individual user, you will arrive at this person’s user Menu. Here almost everything involves the personal Trai- ning Program. The User Menu for a Guest User contains only the three items on the right.15

The Available Training Programs in the ‘My Training Programs List’ Menu

Start a Training Session simply, without any further entry options. All scores/values are set at zero. You decide about Training Program duration and intensity. This Training Program is preset upon entry into the Menu ‘My Training Programs List’.

2. Training Programs with target scores/values (time / distance / calories)

If you turn to the left from the starting point, you will arrive at the 3 Training Programs with target sco- res/values. Set yourself a personal target score/value for the Training Session, for time, distance, or an energy (calorie) value that you wish to burn off. Then during the Training Session the selected value will count down to zero.

3. Heart-Rate-Oriented Training Program (HRC Training Program)

To the far left of the selection list is the HRC Training Program. This is the ideal Training Program for trai- ning in a targeted manner to reach a certain defined heart rate range. Before the Training Session, enter a heart rate target. The exercise machine will then set the brake resistance in the Training Session such that you reach and maintain the heart rate entered. During the Training Session the central graphic in the dis- play shows you whether you are training in the target range, or whether you are above or below the tar- get range. TIP: In the Menu under ‘Personal Settings’ > ‘HRC Start Level’ you can define a brake level at which you want to begin the HRC Training Session. Well-trained exercisers tend to select a higher Start Level; begin- ning exercisers usually select a lower setting.

4. Profile Training Sessions

If you turn right from the starting point, you will arrive at the Profile Training Programs numbers 1 – 6. In Profile Training Programs the exercise machine automatically changes the brake level based on the profi- le. The brake level changes in Profiles 1-3 are moderate, in Profiles 4-6 more demanding. After selection of a Profile Training Program, set the Training Program duration and begin the Training Session. TIP: by turning the central key (3) during the Training Session, you can push the entire Profile up or down.

5. Exercising with the self-configured Profile

To the far right of the selection list, the storage space for your individually-set Profile can be found. In the Menu item ‘My Training Programs List’ for an individual user or Guest User, various types of Training Programs are located. These are explained as follows:16 YM 6725 L-11-U-B

Training Program Functions Pulse Zones 5 Pulse Zones, Z1-Z5, are displayed. They are calculated based on the age entered. Maximal Training Program pulse (HR Max) = 220 - age Z1 = 50- 60% of the HR Max = WARM-UP Z2 = 61- 70% of the HR Max = FAT BURNING Z3 = 71- 80% of the HR Max = ENDURANCE Z4 = 81- 90% of the HR Max = INTENSIVE ENDURANCE Z5 = 91-100% of the HR Max = MAXIMUM RANGE The Pulse Zones are displayed in the text space, when this function is activated under “Personal Set- tings>Pulse Zones”. Recovery Pulse Measurement During the Training Session and active pulse measurement, press the Recovery Pulse key. After 10 seconds the measurement will begin. The device will measure your pulse in a 60-second countdown. Subsequently, the recovery pulse grade will be displayed. The display will be ended after 20 seconds or by pressing the Recovery Pulse key. If at the beginning or end of the countdown no pulse is registered, an error message will appear. Turning off the display After 4 minutes without activity, or by pressing and holding the left key, the display is turned off. Creating a Connection with your Smartphone or Tablet The KETTLER Training Machine can be connected via Bluetooth with smartphones or tablet PCs begin- ning with Bluetooth v4.0, which enables training with KettMaps and other compatible APPs. The connec- tion is made in the Start Menu under the Menu item Bluetooth setup. Select this Menu item by pressing the central key. In the resulting screen, the device waits for a signal from your smartphone or tablet. Please make sure that Bluetooth is activated on your smartphone or tablet and that the device is visible. As soon as the training computer recognizes your smartphone or tablet PC, it will request that you enter a code for authentication. Please enter this code into your smartphone or tablet PC. When the linkage is successful, the Bluetooth connection has been established. The authentication process is only neces- sary for the initial connection. Notice: A connection with smartphone or tablet PC is only possible when the device is not in use. If necessary, you will be told to cease activity. Using the KettMaps APP You can use KettMaps to upload realistic video sequences of training courses, as training motivation, onto your smartphone or tablet PC. Even with the free basic version, a number of courses are availa- ble. For a small monthly fee, you can have complete access to the database with several thousand trai-17

ning courses. M ore information can be found at www.kettlersport.com Update the Computer Software From time to time, Kettler makes available software updates for the device’s computer. All related infor-mation can be found at www.kettlersport.com. Pulse Measurement The pulse can be measured via 2 sources:

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

2. Chest strap (Bluetooth)

The input is located on the back side of the display. Chest strap not always included at delivery. For heartrate-oriented Training Programs, the chest strap is recommended.18 YM 6725 L-11-U-B

Home trainer - for anyone who likes cycling and wants to avoid strain on the joints Due to the round leg movement this is a particularly gentle form of exercise for foot, knee and hip joints. It is ideal for regulated cardiovascular training with the training goal of fat burning, as the physical strain is lower than with running training.Therefore home trainers are also suitable for people who are overweight or who have physical problems and want to avoid too much strain on knee and hip joints. For training related to the heart rate, a chest strap is recommen- ded The advantages:

• ergonomic, optimally adjustable to the desired training positi- on-

• ideal for cardiovascular training and fat burning

• low strain on joints

• also suitable for overweight people and beginners

• space saving and easy to transport Setting the optimum sitting position The ideal posture is to have your upper body slightly bent for- ward. If you have back problems, adjust the tilt angle so that the upper body is in an upright sitting position, which protects the spine and joints. Seat height First of all adjust the saddle to the optimum seat height. This is achieved when you can just reach the pedals with your heel with bent knees. You will maintain a round movement of the legs if you never completely stretch out the knee. Therefore you have a training which is gentle on foot, knee and hip joints. Energy use (kcal) approx. 600 per hour Fat burning approx. 48 - 54 g per hour – EN – Biometrics exercise bike Distance from saddle to handlebars The saddle of your home trainer can also be adjusted horizon- tally (according to the model). To do this loosen the screws underneath the saddle and slide the saddle forwards or back- wards down the bar, depending on your body height. Tilting the handlebars The tilt of the handlebars of your home trainer can be adjusted. Loosen the screws underneath the cockpit and set it in the opti- mum position. Then tighten the screws again so that the hand- lebars do not slip!! Training variations In order to increase the strain on the thigh and buttock muscles, emphasise your steps on the pedals. In order to achieve increa- sed training of the back of the thighs, emphasise pulling the pedals with the loop upwards. Furthermore you will have the opportunity to simulate a mountain ascent with high pedal resistance. In this training the stomach and back muscles, upper body and shoulder muscles will be included as well as leg muscles.19

Training recommendation Always remember the stretching exercises afterwards in order to avoid injuries and muscle ache. 4 week training plan for beginners on the home trainer Tip: From the 5th week increase the duration of the exercise inter- vals until you can run for 20 to 30 minutes without interruption. Ensure that you training pulse is approx. 60 - 65% of your maxi- mum pulse frequency in the first 8 weeks and does not exceed 75%. 1st week Monday 15 minutes at low impact stage 1 -3 Tuesday Break Wednesday 15 minutes at low impact stage 1 -3 Thursday Break Friday 15 minutes at low impact stage 1 -3 Saturday Break Sunday Break 2nd week 20 minutes at low impact stage 1 -3 Break 20 minutes at low impact stage 1 -3 Break 20 minutes at low impact stage 1 -3 Break Break 3rd week 30 minutes at low impact stage 1 -3 30 minutes at low impact stage 1 -3 Break 30 minutes at low impact stage 1 -3 Break 30 minutes at low impact stage 1 -3 Break 4th week 30 minutes at medium impact stage 4-6 30 minutes at medium impact stage 4-6 Break 30 minutes at medium impact stage 4-6 Break 30 minutes at medium impact stage 4-6 Break – EN – Biometrics exercise bike20 YM 6725 L-11-U-B