versa climber 108 SM, VC 108 SM Operational Manual

108 SM Manual

108 SM Operational Manual

VVCC 110088 SSMM

OOPPEERRAATTIIOONNAALL

MMAANNUUAALL

MADE IN USA

TABLE OF CONTENTS

Page

CALORIE BURN GRAPH .............................................................................................. ....3

GENERAL INTRODUCTION...............................................................................................4

SELECTING EXERCISE TIME...........................................................................................4

CALORIE BURN RATE.......................................................................................................4

FINDING YOUR TARGET HEART RATE...........................................................................5

STEPPER USER GUIDE................................................................................................... 6

CLIMBING USER’S GUIDE............................................................................................... 6

SELECTING AN OPPONENT.............................................................................................7

SELECTING A LANDMARK...............................................................................................7

MODULE DISPLAY............................................................................................................. 7-8

PROGRAMMING HEART RATE.........................................................................................8

USING HYDRAULICS TO CONTROL SPEED...................................................................9

VERSACLIMBER SPECIFICATIONS.................................................................................9

UNPACKING INSTRUCTIONS...........................................................................................10

ASSEMBLY INSTRUCTIONS.............................................................................................10-13

OPTIONAL ARM EXTENDERS/QUICK RELEASE HAND GRIPS....................................13

ASSEMBLY INSTRUCTIONS FOR HI-TRI & HI-FIVE....................................................... 14

MAINTENANCE INSTRUCTIONS......................................................................................14-16

TROUBLE SHOOTING.......................................................................................................16-17

OPTIONAL SEAT ATTACHMENT....................................................................................... 17-18

CONDITIONING: DEVELOPING STRENGTH, POWER, AND ENDURANCE..................18-22

USING VERSACLIMBER WITH MINOR INJURIES...........................................................22-23

SPARE PARTS................................................................................................................... 24-25

WARRANTY/CONTACT INFO.............................................................................................25-26

Heart Rate Inc. All Rights Reserved © 2005. Pat NO 5,679,100 & 5,492,515 Proudly Made in USA, for nearly 30 years.

Page 3

NOTE

BEFORE EXERCISING ON THE VERSACLIMBER, READ THIS
OPERATION MANUAL THOROUGHLY. INSTRUCT OTHERS
HOW TO USE THE MA CHIN E IN ACCOR DANC E
WITH THE PROCEDURES OUTLINED IN THIS MANUAL.
ADDITIONAL MANUALS ARE AVAILABLE UPON
REQUEST FROM HEART RATE, INC.

BEFORE BEGINNING THIS OR ANY OTHER EXERCISE
PROGRAM, CONSULT YOUR PHYSICIAN. THIS IS
ESPECIALLY IMPORTANT FOR THOSE INDIVIDUALS
OVER THE AGE OF 30 AND THOSE WHO HAVE
KNOWN HEALTH PROBLEMS. HRI ASSUMES NO
RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY
DAMAGE SUSTAINED BY OR THROUGH THE USE OF THE

VERSACLIMBER.

GENERAL INTRODUCTION

The VersaClimber, introduced in 1981, was the
first climbing exercise machine on the market;
and to this day remains the leader as a true total
body conditioning unit. This full body climbing
exercise machine provides an alternating arm
and leg action against gravity with variable force,
stroke length and speed. All the major muscles
of the arms, chest, shoulders, back, hips, but and
legs are used while climbing. The VersaClimber
has been proven worldwide and is a widely
accepted total body exerciser that is used by
health clubs, sports medicine facilities, military,
fire departments, corporate gyms and wherever
groups of people gather to exercise.

To climb, the person stands in a vertically erect
position with both feet level on pedals while
grasping two handgrips set at about shoulder
height. To initiate climbing motion, step down on
one foot pedal while pushing up on the hand grip.
When the foot and hand move vertically downward,
the other foot and hand move vertically upward
and then alternate synchronously. A cyclic
action of the arms and legs is performed that sim­ulates motion of climbing an endless ladder for
any selected step height, time, rate and distance.
A microcomputer monitors and displays climb­ing performance, heart rate, calories, distance,
time and gives audible instructions and motiva­tional messages during the exercise. The
machine is oriented at a 75-degree climb angle.

NOTE:

Don’t Climb Too Fast. Beginners

Should Take a 4-6 inch step at a Gentle Pace

First time users of the VersaClimber have a tendency
to climb too fast and to take too long a step. Until
users become thoroughly familiar with the
VersaClimber, it is important to take short, slow
steps. To maintain a shock and trauma free
motion, it is mandatory not to “bottom out” or
impact the pedals at the end of each stroke.

SELECTING EXERCISE TIME

If you are not already warmed up, a warm up period
of at least 5 to 10 minutes should be included in
each VersaClimber workout. Taking a short step
at a slow climbing speed during the warm up
period is the key to a great workout. The first time
user can easily climb for 15 to 20 minutes by
including a slow 5 minute warm up and a 3 to 5
minute cool down period. With repetitive use it is
possible to build up to longer climbs at higher
speeds.

Many individuals enjoy 60 minutes or more of
uninterrupted climbing. After each workout, note
exercise time, climbing speed and height climbed
for establishing a goal for future sessions. Use
heart rate and perceived exertion to determine if
you are at a comfortable exercise level.
Remember that work intensity and calorie burn
rate is based on climbing speed. If the exercise is
too hard, slow down.

CALORIE BURN RATE

Full body climbing ranks highest in calories
burned even though climbing speed is slower
than other activities. First time users often try to
maintain the speed they use in other activities
and tend to over exert themselves. It is important
to remember that because VersaClimbing is a
total body climb against gravity, it is not
necessary to climb at a high rate of speed
demonstrated as follows.

Page 4

HOW TO FIND YOUR

TARGET HEART RATE?

Heart rate is the best indicator of exercise intensity. Use your heart rate and level of perceived
exertion (how you feel) as a guide to determine if you have selected the proper "LEVEL OF
CONDITIONING". The following HEART RATE TRAINING ZONE CHART may be used to
assist you in selecting your appropriate heart rate training zone.

HEART RATE TRAINING GUIDE

1. Find your age at the bottom of the chart.

2. Beginners follow the column to 70% of your
maximum heart rate.

3. Advanced follow the column to 85% of your
maximum heart rate.

4. Exercise at your appropriate heart rate.

Heart Rate
Beats Per
Minute

100%

85%

70%

195

190

185

180

175

170

165

160

155

136

132

85% of Maximum Heart Rate

112

109

6 5 60 5 5 5 0 4 5 4 0 3 5 3 0 25 20

140

116

145

119

149

T R A I N I N G Z O N E

123

153

126

AGE

157

130

162

133

166

137

200

170

140

Maximum Heart Rate

85% of Maximum Heart
Rate

75% of Maximum Heart
Rate

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CALORIES ACTIVITY

(For a 150 lb person)

SPEED

Calories

Burned

Per Hour

Walking 3.0 mph 228

Bicycling 9.4 mph 384

NOTE:

WHEN GRASPING THE HAND RAILS OR HAND GRIPS,
KEEP FINGERS AND THUMBS ON THE FOAM PADDING
OF THE HANDRAILS OR RUBBER GRIPS OF THE HAN­DLES. DO NOT GRASP OR EXTEND ANY PORTION OF THE
HAND BEYOND THE FLANGES OF THE MOVING HAND

GRIPS. DO NOT HOLD ONTO THE VERTICAL POST.

Swimming 2.0 mph 486

Running 7.5 mph 792

Stepping 1.9 mph 864

VersaClimbing 0.9 mph 972

STEPPING USER GUIDE

The side handrails not only provide support while
getting on and off the VersaClimber but they offer
the option of Stair Stepping. By holding the
handrails to the side of the body and stepping
with the legs only, the glutes, quads, hamstrings,
calves and shins can achieve a complete lower
body aerobic and strength exercise.

Use side
hand rails
for use as a
lower body
stepper

Two cardio machines in one.

The 108 SM features a 1-20 inch step height. By
shifting the hands from the stationary handrails to
the moving handgrips, the machine automatically
converts from a stepping machine into a total body
climbing machine or back to a stepping machine
simply by changing hand position.

CLIMBING USER GUIDE

Hold handrails for support and step up on the
pedals until both feet are level. With both feet at
the same level, position handgrips at about chin
or shoulder height. Adjust handles if necessary
by depressing the pin at the end of the handgrip.
Remove the handgrip and reinsert it fully into
another position and release the pin.

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No matter what level of conditioning you are at, start
slow and take a 4" to 6" step height. Only take a step
or stroke length that feels comfortable. Do not take
long steps or you will tire quickly!

Although a step height of up to 20 inches is available,
it is not necessary to take the maximum stroke length
to receive cardiovascular and strength benefits.

RANGE OF MOTION LIMITERS (optional upgrade)

To ensure that users maintain a short stroke length,
range of motion limiters have been provided for
each machine. These "stops" can be set in the ped­aling, stepping or climbing positions and are designed
for safe, controlled workout routines. They are easily
installed and adjustable to 6 different range limita­tions.

Range of Motion Limiter Bolts

Limits step range of motion by setting
bolt in 1 of 6 numbered settings.

The range of motion "limiters” or
“stops”, are located on the slide
bar inside the track just above
each left and right pedal. Extra
holes have been threaded into the
slide bar to allow the limiters to be
adjusted up or down in 2 inch
increments.

NOTE: Unless rehabing an injured leg, limiter bolts should remain at setting 6

To decrease the range of motion, unscrew both lim­iters from their lowest position (position #6). Level
pedals and re-install the limiters at the highest posi­tion setting 1. Both left and right limiters should be
in the same position on both sides.

Hold the stationary hand rails to the front or side of
the body and begin stepping. Notice the limiters
restrict the step height. Take short steps up to the
stroke length the limiters will allow. Do not bottom out
or hit the limiters against the frame. Do not over exert
yourself. Step rate should be easy enough so that a
minimum exercise of 10 minutes can be achieved.

QUICK START

Push QUICK START on the module and follow
verbal user instructions. Time, Rate, Distance,
Step Height and other information is displayed.
See page 6 for detailed display functions includ­ing Heart Rate and Calories.

Begin climbing by taking a very short step stroke
length of approximately 5 inches at a speed of 20
feet per minute for approximately 5 minutes.
After 5 minutes the step height and climbing
speed can be gradually increased if desired.

To maintain a shock and trauma free motion, do
not, under any circumstances, “bottom out” at the
end of each stroke.

Then press LOCK SELECT. Next, select ENTER

TIME use yellow arrow keys up/down then press
LOCK SELECT button. Start climbing.

VIRTUAL OPPONENT

The opponent you select will climb at the average
speed listed below. If you are not able to keep up
with the opponent you selected, slow down and
finish the 15 minute race. Select a slower opponent
for the next workout.

SPEED

DISTANCE

FEET/MIN FEET

1. BEGINNER 35 525

2. INTERMEDIATE 65 975

3. COMPETITOR 95 1425

CAUTION:

IMMEDIATELY DISCONTINUE THIS OR ANY EXERCISE

IF THERE IS ANY DISCOMFORT, SHORTNESS OF

BREATH OR DIZZINESS.

MODULE DISPLAY

The control module consists of 17 push buttons
with associated back lit text descriptors, a 32
character LCD display and a voice message
system which provides verbal instructions and
motivation for new users. The text descriptors
are back lit descriptions of what function or activity
is currently a ssoci a ted to ea ch but ton. He re
is a brief discussion of the functions provided
by each instruction.

NOTE: Display module does not require to be unplugged it is perfectly fine to

YELLOW QUICK START BUTTON

keep module luminated 24 hours a day.

When pressed, it clears the display of any
previous information and verbally guides the
first time user through a 15 minute workout.

SELECT AN OPPONENT

Press
blue

YELLOW QUICK START button, then press

SELECT OPPONENT button repeatedly to

select one of 6 virtual opponents to race against.

4. CHAMPION 20 1800

5. ELIMINATOR 160 2400

6. OLYMPIAN 200 3000

SELECT A VIRTUAL LANDMARK

Press this button repeatedly to select one of six
Landmark goals. Then press the

LOCK SELECT

button to start. This is a distance challenge. You
climb at your own desired speed.

LANDMARK

HEIGHT

1. Washington Monument 554 FT

2. Eiffel Tower 984 FT

3. Moscow Tower 1,762 FT

4. El Capitan 3,297 FT

5. Vesuvius 3,900 FT

6. Mount Olympus 9,731 FT

Select a landmark based on the total distance
climbed during previous workouts.

ENTER WEIGHT

Press this button to enter your weight which is
used to calculate caloric burn rate. Use the yellow

LOCK SELECT arrows to raise or lower your weight

in the display until it matches your weight within
plus or minus five pounds (or two kilograms).
Then press the

LOCK SELECTION button to enter

your weight into the computer.

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