SM 33xx-68
Trainings- und Bedienungsanleitung
Training and Operating Instructions
Mode d’emploi et instructions d‘entraînement
Trainings- en bedieningshandleiding
Instrucciones de entrenamiento y manejo
Istruzioni per l'allenamento e per l’uso
Instrukcja treningowa i instrukcja obsługi
Návod na trénink a obsluhu
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RACE
GOLF S
VITO EXT
NORDIC TRAINER
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SM33xx-68
Short description
The electronics assembly is equipped with functions with keys
and a display range (display) with variable symbols and gra-
phics.
display range
display
functions
keys
Quick reference guide
Functions
The four keys will be described in short below.
A detailed application description can be found in
the respective chapters. The names of the function
keys in the chapters correspond to the names used
in this quick reference guide.
SET (press shortly)
Input data are accessed with this function key.
The set data are accepted.
G
Reset (press SET longer)
The current display is deleted for a reset.
Minus – / Plus +
With these function keys, you can change the values
in the different input data before the start of the trai-
ning.
- press longer > fast run through the values
- press “Plus” and “Minus” together: value input
skips to OFF
G
RECOVERY
You can start the recovery pulse function with this
function key.
Pulse measurement
Pulse measurement can be achieved via three sour-
ces:
1. ear clip – connect the plug with the plug socket
2. hand pulse – the connection is situated at the
back of the display
3. breast belt (accessories) – please observe the cor-
responding instructions
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Training and Operating Instructions
Quick reference guide
Display range/display
The display range (display) informs you
about the different functions.
Pedal frequency (RPM)
14-130 [1/min]
1 segment = 2 [1/min]
Pulse (PULSE)
G
maximum pulse
warning (blinks) max. pulse +1
recovery function
display of average value
target pulse limit exceeded +11
target pulse limit undershot –11
heart symbol (blinks)
pulse display
40 – 199 [1/min]
Percentage pulse
warning signal ON/OFF
percentage value
comparison actual pulse/
max pulse
Distance (DISTANCE)
value 0.00 – 99.99
Speed
value 0 – 99.9
display of average values
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SM33xx-68
Energy consumption
value: 0 – 9999
odometer value > total k(m)
Time(TIME)
value 0:00 – 99:59
Brake level (BRAKE)
display of average
value
level 1 - 10
battery charge
Battery charge sufficient for
pulse measurement.
clock symbol
Battery charge not sufficient
anymore for pulse measure-
ment, change battery.
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Training and Operating Instructions
Quick start (for introduction)
Without special settings
• press a key
Display
• All segments are shortly displayed (segment test).
• The total kilometres are shortly displayed.
Subsequently change to the display “Reading for trai-
ning”.
Ready for training
Display
All segments display “Zero”, except for pulse (if activated)
and brake level.
Start training by pedalling.
Start of training
Display
• Pedal rotation segments, distance, speed, energy and
time increase.
• Pulse (if activated).
Brake setting levels 1-10
• Turn hand wheel to the right to increase the brake
level; turn hand wheel to the left to decrease the brake
level.
Training interruption/end of training
If you interrupt or complete your training, average values
of the last training unit are displayed with the Ø symbol.
Display
• Average values Ø:
pedal rotation segments, speed, brake level and pulse
(if activated).
• Total values:
distance, energy and time.
Sleep mode
Four minutes after the end of training, the device switches
into the sleep mode. If you press a key, the display starts
again with the segment test, odometer and ready for trai-
ning.
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SM33xx-68
Training
1. Training without presetting
• Press a key.
and/or
• Start pedalling (as in “Quick start”).
2. Training with presetting
Display: “Ready for training”.
• Press “SET”: presetting segment
Time setting (TIME)
• Enter values using “Plus” or “Minus” (e.g. 30:00),
confirm with “SET”.
Display: next menu “DISTANCE”.
Distance setting (DISTANCE)
• Enter values using “Plus” or “Minus” (e.g. 7.50), con-
firm with “SET”.
Display: : next menu “ENERGY”.
Energy setting (KJoule/kcal)
• Enter values using “Plus” or “Minus” (e.g. 780), con-
firm with “SET”.
• Select unit KJoule or kcal using “Plus” or “Minus”, con-
firm with “SET”.
Display : next menu “Age input”.
Age input (AGE)
The input of the age serves for the calculation and the
monitoring of the maximum pulse (symbol HI; warning
signal, if activated).
• Enter values using “Plus” or “Minus” (e.g. 50). Upon
input, the maximum pulse is calculated with the formula
(220 – age), here: maximum pulse of 170. Confirm
with “SET”.
Display : next menu “Alarm signal”.
Alarm signal, if maximum pulse is exceeded
• Select function using “Plus” or Minus”, confirm with
“SET”.
Display : next menu target pulse selection “FA 65%”.
Target pulse monitoring FA 65%/FI 75%
• Make your choice using “Plus” or “Minus”.
• Fat burning 65%, fitness 75% of maximum pulse, con-
firm with “SET” (presetting mode completed).
Display : ready for training with the presetting.
Or
Target pulse input
The input 40 – 199 serves for the determination and
monitoring of a training pulse independent of the age
(symbol HI; warning signal, if activated; no maximum
pulse monitoring). Note that that the age input has to be
set to “OFF”.
• Switch off maximum pulse monitoring using “Plus” and
“Minus”. Display: “AGE OFF”, confirm with “SET”.
Display : next presetting “Target pulse” (pulse).
• Enter values using “Plus” or “Minus” (e.g. 130), con-
firm with “SET” (presetting mode completed).
Display : ready for training with the presetting.
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Training and Operating Instructions
• Pedalling
Decreases with presetting.
Comment:
• The presetting entries are lost with a “Reset”.
Training interruption/end of training
With less than 14 pedal rotations per minute, the electro-
nics assembly of the device identifies a training interrupti-
on. The achieved training data are displayed. Rotations,
pulse, speed and brake level are displayed as average
values with the symbol Ø.
You can switch to the current display using “Plus” or
“Minus”.
The training data are displayed for four minutes. If you do
not press any key nor train during this period of time, the
electronics assembly of the device switches to sleep mode
and displays the room temperature.
Resumption of training
If you resume training within four minutes, the last values
continue to be increased or decreased.
RECOVERY function
Recovery pulse measurement
Press “RECOVERY” at the end of training.
Display
• RECOVERY
The electronics assembly of the device measures your
pulse 60 seconds in reverse.
The current pulse value is saved under “DISTANCE”; the
pulse value after 60 seconds is saved under “KM/H”.
Next to “% Puls”, the difference between the two values is
displayed. From this difference, a fitness mark (in this
example F 1.6) is calculated. The display switches off
after 20 seconds.
“RECOVERY” interrupts the recovery pulse function or the
fitness mark display.
If no pulse is measured in the beginning or at the end of
the reverse counting, the error message “E” is displayed
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SM33xx-68
ear clip or plug recipient is located in the pulse plug, hand
General instructions
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.
System signals
Activation of the device
If you activate the device, a signal is emitted during the
segment test.
Failures with the training computer
Presetting
Press the “SET” key for a longer period of time (reset).
A short signal is emitted, if you reach a presetting like
time, distance and KJoule/kcal.
Brake level display
The brake setting is divided into levels 1-10. If this division is
deranged or lost, you can reset it in the following way:
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
• Insert batteries and press the “SET” key until the segment test
is completed.
• Turn hand wheel back to the minimum setting and press the
“SET” key when “LO” 0%, BRAKE 0 is displayed.
• Turn hand wheel forward to the maximum setting and press
the “SET” key when “HI” 100%, BRAKE 10 is displayed.
Process completed.
Calculation of the fitness mark (F):
2
10 x (P1–P2)
P1
mark (F) = 6.0 –
(
)
P1 stress pulse
F1.0 = very good
P2 = recovery pulse
F6.0 = insufficient
Calculation of average value
The calculations of the average values refer to training
units in the past until a reset or the sleep mode.
Training Instructions
Sports medicine and training science use cycle ergome-
try, among other things, for the examination of the func-
tional 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
Instructions 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 pro-
duced by your pulse beat. Rub your ear ten times strongly
to activate the blood circulation before attaching the pulse
sensor to your earlobe.
2. You sustain a particular endurance performance with
the same heart / circulation performance over a lon-
ger period.
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).
3. You recover more quickly than previously after a par-
ticular heart / circulation performance.
• 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.
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 maxi-
mum heart rate per minute corresponds to 220 heart
beats minus age in years.
With breast clip
Please observe the corresponding instructions.
Example: age 50 years -> 220 – 50 = 170 pulse / min.
With hand pulse
Pulsediagramm
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.
Pulse
Fitness and Fat Burner
220
Maximalpulse
(220 minus Age)
200
• Always grab the contact faces with both hands.
• Avoid jerky grasping.
• Hold your hands calmly and avoid contractions and
rubbing on the contact faces.
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
(65% of Max.Pulse)
Comment:
80
Only one way of pulse measurement is possible: either
with ear clip or with hand pulse or with breast belt. If no
Age
20 25 30 35 40 45 50 55 60 65 70 75 80 90
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Training and Operating Instructions
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.
Glossary
Age
Input for the calculation of the maximum
pulse.
Extent Of Load
Duration of a training unit and its frequency per week:
Dimension
Units for the display of km/h or mph, KJou-
le or kcal.
The optimum extent of load is attained, if 65–75% of
the individual heart / circulation performance is achie-
ved over a longer period.
Fat burning pulse
Empirical Formula:
Either 10 min / training unit in daily training
Calculated value of: 65% maximum pulse.
Fitness pulse
or
approx. 30 min / training unit with 2–3x /
week.
or
approx. 60 min / training unit with 1-2x /
Calculated value of: 75% maximum pulse.
Glossary
week
Beginners should not begin with training units of 30-
60 minutes.
The beginner’s training can be planned as follows in
An accumulation of attempts at explanation.
HI symbol
Training frequency
3 times a week
Extent of training session
If “HI” is displayed, the target pulse is too
high by 11 beats. If “HI” blinks, the maxi-
mum pulse is exceeded. “HI” monitoring is
always activated.
1st 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
LO symbol
2nd week
If “LO” is displayed, the target pulse is too
low by 11 beats. “LO” monitoring is activa-
ted, if the target pulse is reached during
training.
3 times a 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
Maximum pulse(s)
Value calculated from 220 minus age.
Menu
3rd 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
Display, in which values can be entered or
selected.
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
Pulse
Registration of the heart beat per minute.
Recovery
the first 4 weeks:
Recovery pulse measurement at the end of
training. The difference between start pulse
and end pulse of a minute is calculated.
With the help of this difference, a fitness
mark is determined. If you train regularly,
the improvement of this mark is an indicati-
on for your fitness progression.
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 trai-
ning 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.
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Reset
Target pulse
Deletes the display contents and resets the
display.
Input of a particular pulse value, which is
be monitored.
Performance table
Date
Restpulse
Stress pulse
Recovery pulse
Slope
Time
(min)
Distance Energy consumptionFitness Mark
(km) (Kcal)
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