Workout Setup Steps - Matrix Fitness C5X-01 Service Manual

CHAPTER 4: CONSOLE OVERLAY AND WORKOUT DESCRIPTION

4.2 WORKOUT SETUP STEPS

To set up a workout, choose the program wanted, then press ENTER.
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. All energy expenditure
values will be calculated using the default weight measurement.
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.
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 to burn calories.
GOAL TRAINING
- The Goal Training program is designed to help
users burn a target number of calories.
CALORIE TRAINING -
The Calorie Training program is designed
to help users burn a target number of calories.
CONSTANT WATTS -
The Constant Watts program allows
you to vary your cadence or SPM and the machine's resistance will
adjust according to your selected goal. The quicker you step, the less
resistance for the goal selected.
FAT BURN -
The Fat Burn program is a level based workout that is
designed to help users burn fat through various resistance changes.
TARGET HEART RATE
- The Matrix Climb Mill 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 Climb Mill will
automatically adjust the level based upon the user's heart rate. The
heart rate zone is calculated using the following equation: (220-Age)*% =
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 Climb Mill. 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.
FITNESS TEST (WFI)
- The WFI (Wellness Fitness Initiative)
protocol is a test used by firefighters in a series of intervals lasting a
maximum of 16 minutes, where the speed is increased every minute
until the Target Heart Rate is exceeded for 15 seconds. When the
test is complete, the display provides a summary of V)2max, Highest
SPM, Elapsed Time, and Target Heart Rate. The test requires constant
monitoring of the user's heart rate, so the use of a telemetric heart rate
strap is highly recommended.
FITNESS TEST (SUBMAXIMAL) -
measures cardiovascular fitness and provides an estimated Sub-maximal
VO2 max result. This assessment is a 4 stage test lasting 3-5 minutes
where the speed is increased until your Heart Rate is between 115 - 150
bpm for 2 of the stages. When the test is complete, a Fitness Rating is
displayed as High, Good, Average, Fair, or Low along with your age and
VO2 max. The test requires constant monitoring of the user's heart rate,
so the use of a telemetric heart rate strap is highly recommended.
FITNESS RATING NORMS (V02 MAX)
AGE 20-29
MEN
HIGH 51.4+
GOOD 51.3-46.8
AVERAGE 46.7-42.5
FAIR 42.4-39.5
LOW 39.4 OR
LESS
WOMEN
HIGH 44.2+
GOOD 44.1-38.1
AVERAGE 38.0-35.2
FAIR 35.1-32.3
LOW 32.2 OR
LESS
The Submaximal test
30-39 40-49 50-59
50.4+ 48.2+ 45.3
50.3-44.6 48.1-41.8 45.2-38.5
44.5-41.0 41.7-38.1 38.4-35.2
40.9-37.4 38.0-35.1 35.1-32.3
37.3 OR 35.0 OR 32.2 OR
LESS LESS LESS
41.0+ 39.5+ 35.2+
40.9-36.7 39.4-33.8 35.1-30.9
36.6-33.8 33.7-30.9 30.8-28.2
33.7-30.5 30.8-28.3 28.1-25.5
30.4 OR 28.2 OR 25.4 OR
LESS LESS LESS
60+
42.5+
42.4-35.3
35.2-31.8
31.7-28.7
28.6 OR
LESS
35.2
35.1-29.4
29.3-25.8
25.7-23.8
23.7 OR
LESS
9