Workout Setup Steps - Matrix Fitness A7xE-04 Ascent Trainer Service Manual

cHAPtEr 4: consolE oVErlAy And workoUt dEscriPtion

4.2 workoUt sEtUP stEPs

To set up a workout, press the touch screen over the program you
would like to use and then follow the prompts to begin your workout.
Go
- Press to immediately begin a workout. Workout, resistance
level, and time will automatically go to default settings. Pressing GO
will not prompt user for age, weight, or level settings.
manual -
Manual allows the user to input more information while
defining their own workout. Calorie expenditure will be more accurate
when inputting information in Manual than by pressing GO.
Fat burn
- Fat burn is a level based program that is designed to
help users burn fat through various resistance level changes.
rollinG Hills
- The Rolling Hills program is a level based
program that automatically adjusts the resistance level to simulate real
terrain.
interVals
- The Intervals program is a level based program that
automatically adjusts the resistance of the machine from low to high
intensity settings at regular intervals.
GLUTE TRAINING WORKOUT
to increase your range of motion and target the thighs and glutes.
By varying a high incline throughout the workout you can engage
significant glute recruitment and enjoy a great workout. You will
be asked to enter in a minimum resistance level and a maximum
resistance level. The maximum resistance is applied at your peaks
and the minimum resistance is applied in the valleys. Choose levels
that are appropriate for you. A great recommended starting point is a
Minimum Resistance Level of 1 and a Maximum Resistance Level of
8. After you are comfortable with this setting, try higher levels for both.
Incline levels cannot be adjusted during this workout as it is an incline
based workout.
tarGet Heart rate
- The Matrix Ascent Trainer comes
with standard digital contact heart rate sensors and are POLAR
telemetry compatible. The heart rate control workout mode allows
the user to program their desired heart rate zone, and the Ascent
Trainer will automatically adjust the level based upon the user's heart
rate. The heart rate zone is calculated using the following equation:
(220-Age)8%=target heart rate zone. The user must wear a POLAR
telemetric strap or continually hold onto the contact heart rate grips for
this workout.
Locate the metal sensors on the handlebars of the Ascent Trainer.
Notice that there are two separate pieces of metal on each grip.
You must be making contact with both pieces of each grip to get
an accurate heart rate reading. You can grab these sensors in any
program to view your current heart rate.
- This program was designed
Fitness test
-The Cooper Fitness Test measures cardiovascular
fitness and proves an estimated sub-maximal VO2 result. It is based on
power output according to ACSM standards and was developed by the
Cooper Institute© (www.cooperinstitute.org). User RPMs must remain
between 60-80 RPM during the test. The test will end when the user can
no longer maintain this speed. Use of a heart rate strap is optional but
provides more data.
The test starts at a low intensity level and gradually increases in intensity
(difficulty) every 2 minutes. As it increases, the user must maintain 60-80
RPM to advance to the next level. The test could take upwards of 30+
minutes for very fit individuals. Once the test ends a recovery period
(cool down) will begin and the user's results are calculated and displayed.
Results are based on the number of stages completed. Incline will not be
adjustable during the test.
STAGE COMPLETE:
1 Well Below Average
2 Well Below Average
3 Below Average
4 Below Average
5 Average
6 Average
7 Above Average
8 Above Average
9+ Well Above Average
constant Watts
- Constant Watts is a unique program that
allows you to vary your cadence or RPM and the Ascent Trainer's
resistance level will adjust accordingly to your selected goal. The quicker
you pedal, the less resistance for the goal selected.
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