versa climber CL-108H, CL-108HP Operational Manual

108 H/HP Manual

108 H/HP Operational Manual

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3190-E Airport Loop, Costa Mesa CA 92626 • versaclimber.com • [e-mail]

VersaClimber is proudly manufactured in USA by Heart Rate Inc. All Rights Reserved 2003.

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Page

Introduction...................................................................................................1

Exercise Tips................................................................................................3

Exercise Guidelines .....................................................................................4

VersaClimber Specifications.........................................................................7

Display Module CL-108 H.............................................................................8

User’s Guide...............................................................................................9

Standard Mode.............................................................................................9

Program Mode..............................................................................................12-14

Race Mode...................................................................................................15-17

Program Level Chart....................................................................................18

Display Module CL-108 HP

(Heart Rate Control)..............................................19

Heart Rate Monitoring Instructions...............................................................20-22

Oxygen Consumption................................................................................... 23

Training Heart Rates.....................................................................................23

Calorie Burn Rate Chart................................................................................24

Strength Exercises........................................................................................25

Working The Upper & Lower Body Separately.............................................25-27

Interval Training.............................................................................................28

VersaClimbing and Children..........................................................................29

VersaClimbing for Adults...............................................................................29

VersaClimbing and The Overweight Person.................................................30

Top These Towers!........................................................................................31

VersaClimber Assembly Instructions.............................................................32-37

Routine Maintenance....................................................................................38-39

Lubrication.....................................................................................................40

VersaClimber Assembly Sketches................................................................41-43

Warranty Parts..............................................................................................44-46

Warranty Validation Form.............................................................................47

Introduction

Congratulations on the purchase of your new VersaClimber--the original total body
climber! The VersaClimber provides a more complete, safe and overall better exercise
than treadmills, ellipticals, steppers, running, cycling, swimming, rowing or cross coun­try skiing because the VersaClimber works all the major muscles of the body in one
safe, smooth rhythmic motion.

Climbing against gravity also burns more calories than any other exercise.
VersaClimber accommodates all levels of fitness and ages because you can walk, jog,
run, or sprint vertically at various stride lengths and running speeds.

With a simple positioning of the hands (holding on the side rails), your VersaClimber
becomes a stepping machine to concentrate the work on the lower body. By having a
stair stepper and climber all in one machine, you can change your workouts easily to
keep you motivated and exercising toward your fitness goals.

The following pages will offer some guidelines to gain an understanding of the func­tions and multiple uses of the VersaClimber. These guidelines are not specific individ­ual exercise prescriptions, but rather, general VersaClimber user information.

Most functions and their operation are applicable to both CL-108H and CL-108HP
Model VersaClimbers. Throughout this manual, references and instructions have been
included for the CL-108HP VersaClimber model with Heart Rate Control.

WARNING:

READ ALL INSTRUCTIONS CAREFULLY

Before assembling or exercising on the VersaClimber,

READ THIS ASSEMBLY AND OPERATION MANUAL THOROUGHLY.

Instruct others how to use the machine in accordance with

procedure outlined in this manual.

Page 1

Consult your physician before beginning this or any other exercise program. This is
especially important for individuals over the age of 30 and those that have known
health problems. HEART RATE INC., IS NOT RESPONSIBLE FOR PERSONAL

INJURY OR PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OF
THE VERSACLIMBER.

Because of the very low perception of exertion while climbing, the first time user has a
tendency to climb too fast and take too long of a stroke (step). Until you become
thoroughly familiar with the VersaClimber, it is suggested that the user take short, slow
steps (4-6 inches). Increase the step rate and step length only after you become famil­iar with this total body climbing and stepping exercise.

Specific user questions should be directed to:

Heart Rate Inc.

3190-E Airport Loop

Costa Mesa, CA 92626

800.237.2271

versaclimber.com • [e-mail]

Page 2

DO NOT OVER EXERT YOURSELF! IMMEDIATELY DISCONTINUE THIS

OR ANY OTHER EXERCISE IF YOU FEEL FAINT, DIZZY, SHORTNESS

OF BREATH OR ANY OTHER PHYSICAL DISCOMFORT.

EXERCISE TIPS

1. Consult your physician before starting this or any other exercise program especially
if health problems are known.

2. While exercising, the foot pedals and hand grips are moving up and down. DO NOT
ALLOW YOUNG CHILDREN OR ANYONE TO BE WITHIN 3 FEET OF ANY PART OF
THE MACHINE WHILE IT IS IN USE.

3. Beginners may want to stair step before doing a full body climbing exercise. Please
visit section “Working the upper and lower body separately” page 25.

4. Be sure that your clothing is comfortable and loose fitting so that your range of
motion is not restricted. Loose clothing may get caught in the machine. A comfortable
pair of running shoes is also recommended.

5. Always maintain a good upright posture (back straight, buttocks in, chest out,
stomach in).

6. Climbing can cause you to sweat profusely which is a normal, healthy reaction to
exercise. To avoid dehydration, it is important to maintain/replace body fluids before,
during and after exercising.

7. To lose weight, eat sensibly while maintaining a regular VersaClimbing schedule.
Decrease your calorie intake by avoiding fatty foods and sweets in your diet.

8. Exercising in hot humid weather may be hazardous to your health. During these
days, plan to exercise in the early morning or early evening when it is cooler.

9. By keeping a log of your workout, you can set goals for yourself and your family,
watch your progression and set new goals accordingly. The following is an example
exercise log you may use.

VERSACLIMBER EXERCISE LOG

Name Weight Feet Per Exercise Total Total Calories Comments
(lbs) Minute Time Feet Burned

Bob 190 115 30 min 3,450 425 Drink more water

10. Always include a warm up and cool down period in your workouts. If you
have selected a PROGRAM MODE or HEART RATE CONTROL MODE, your warm
up will be included in your program. The gra d u a l i n cre a s e i n t h e i n t ens i t y o f
yo u r PROGRAMMED workout is based on feet per minute. The HEART RATE

Page 3

CONTROL mode of the CL-108HP VersaClimber will guide you through a workout
which slowly increases in intensity until you reach and maintain a specific heart rate. A
5 minute cool down period is recommended in all modes, gradually decreasing your
climb rate and/or lowering the arms by grasping the hand rails. Cool down should be
continued until your heart and breathing rate has been lowered to a near resting heart
rate.

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A proper warm up, before beginning any exercise, will greatly reduce the risk of injury
and increase performance. Stretching the muscles and tendons is often thought of as
“not needed” or “waste of time” but that is not true. Not only is the range of motion of
the joints increased, but also the body temperature and the amount of oxygenated
blood circulated to active muscles is increased. If the muscles have more oxygen, they
can perform better. A ten to fifteen minute warm up is recommended using a variety of
slow stretches. To continue your warm up you may want to hold the handrails of the
VersaClimber and try stair stepping. By holding the hand rails take short chopping
steps no more than 4-6 inches at a rate that is easy and comfortable.

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Exercise guidelines include the type, intensity, duration, frequency and progression of
physical activity. These five components need to be considered before you begin your
exercise program on the VersaClimber.

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The VersaClimber is a full body, smooth, non-impact climbing exercise that uses most
of the major muscles in the body. The VersaClimb exercise incorporates one of the
most natural activities to which the body can be subjected–vertical climbing. The
VersaClimber incorporates a push/pull motion with the right arm and right leg
approaching each other, while the left arm and left leg separate. As the motion alter­nates, a simulated vertical running motion is reproduced. Vertical running exercises the
muscles in the arms, chest, shoulders and back of the upper body in addition to the
lower body.

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The hand rails transfer the lower half of the total body machine into a stepper.
Stepping concentrates the work on the lower body; the glutes, quadriceps, hamstrings,
shins, and calves. Without any machine adjustments, the user can change exercises
from stepping to climbing by moving the hands from the rails to the moving hand grips.
The VersaClimber utilizes four fundamental exercise modalities: Aerobic and Anaerobic
training for cardiorespiratory improvements. Strength and muscular Endurance for
dynamic health.

Page 4

INTENSITY

Based on the general population, the intensity of your workout should be maintained at
70% to 85% of your maximum heart rate unless advised otherwise by your doctor. To
determine your target refer to the HEART RATE TRAINING ZONE chart on page 23.

To calculate your target heart rate take 220 - Age x 70% to 85% = Target Heart Rate.
This value may be changed to within 20 beats of the computers calculated value. After
a maximal heart rate has been entered, the computer will calculate and display your
target heart rate value (80% of the maximum heart rate). Refer to Heart Rate
Monitoring Instructions page 20 -23. It is always important for beginners to exercise at
very low levels and to warm up and cool down no matter at what intensity you begin.

If perceived exercise is used to establish a work intensity:

–A beginner may want to begin at an intensity which is approximately equal to a
brisk walk.
–An intermediate may want to begin at an intensity which is approximately equal
to a jog.
–An advanced athlete may want to begin at an intensity that is approximately
equal to a run.

The CL-108H VersaClimber model does not have internal heart rate monitoring system
like the CL-108HP models. However, heart rate may be taken manually at any time
before, during and after your workouts by referring to the next section.

TAKING YOUR HEART RATE (MANUAL METHOD)

To take your pulse or heart rate, place two fingers (not thumb) under jaw bone to the
right or left side of the throat. Count the number of beats for 15 seconds and multiply
that number by 4. This number will give your heart rate in beats per minute. You
should check your heart rate periodically during your workout and maintain it in your
target heart rate zone. See Target Heart Rates Page 23. Adjust the intensity of your
workout by increasing or decreasing your rate of climb (feet per minute and step
height) accordingly.

Page 5

Heart Rate Training Values For Healthy 45 Year Old:

220 - 45 = 175 x 60% = 105 (Beginner Target Heart Rate)
220 - 45 = 175 x 70% = 123 (Intermediate Target Heart Rate)

220 - 45 = 175 x 85% = 149 (Advanced Target Heart Rate)

Page 6

DURATION

The duration of the workout depends on your level of conditioning and the intensity of the
workout. Normally 15 to 30 minutes continuous climbing or stepping is average, which
includes 5 - 10 minutes of warm up and 5 - 10 minutes of cool down. These periods should
be at a comfortable easy pace. As you become an advanced or elite climber, the duration of
your workout can increase to an hour or more.

FREQUENCY

The frequency of your workout should be 3 to 5 exercise sessions per week, depending on
the capacity of the individual. It may be beneficial to alternate a day of climbing with a day of
rest until you fully adapt to the exercise.

RATE OF PROGRESSION

The rate of progression is determined by the intensity and the duration of your exercise pro­gram. The user should be fully adapted to and comfortable with their workout level before
increasing the intensity and duration. While some people may be considered to be in “good
condition” because they are already engaging in an exercise program, it is recommended
that the user climb for at least 3 weeks before progressing to the next level. As a general
rule, adaptation to conditioning takes an additional week for each 10 years of age after the
age of 30.

THOSE INDIVIDUALS WHO HAVE ANY HEALTH PROBLEMS MUST

HAVE THEIR EXERCISE PROGRAMS MODIFIED AND MONITORED

BY THEIR PHYSICIAN.

As a general rule, a 5% increase in training heart rate every 4-6 weeks is recommended.
Increase your training heart rate until 85% of your maximal heart rate is achieved. The “main­tenance” stage of exercise prescription usually begins after the 6 to 9 months of training.
During this “maintenance” stage, the user reaches a plateau of cardiovascular conditioning
and maintains the same workout schedule and level of fitness until a new goal is considered.

108 SPECIFICATIONS

Page 7

PHYSICAL CHARACTERISTICS

CL-108H CL-108HP

Height 7 Feet 6 Inches (90 inches)
Required Floor Space 36 Inches x 44 Inches
Weight 63 pounds

Structural Aluminum and Steel
Sliding and Rollings Bearings Lubricant Filled Nylon
Date Processing 8bit microcomputer
Data Display 22digit LCD
Battery Powered Module/9volt
Moving Hand Grips 2
Stationary Handrails 2
Hand Grip Adjustment 4.5 increments
Foot Pedals 2 Aluminum, 5inches x 6 inches
Foot Pedal Straps Velcro
Foot Pedal Adjustments 3.25 inches
Leveling Adjustments 3

FUNCTIONAL FEATURES

Climb Angle 75 degrees
Vertical Lift Factor 96.6 percent
Climb Rate 0 feet to Unlimited
Step Height/Stroke Length 0 to 20 inches
Body Motion Arms and Legs, Legs, Arms
Minimum Height to Climb 3ft. 6 inches and taller
Climber's Weight 70-300lbs.
Age and Sex Any
Level of Fitness Beginner to Elite Athlete

MODULE FUNCTIONS

Switch On or Off
Battery Saver Turns off in 2 minutes
Exercise Time 0 to 99:99 minutes:seconds
Calories Burn Rate 0 to 3000 per hour
Display Total Calories 0 to 9999 calories
Range, Heart Rate Control N/A
Exercise Rate 0 to Unlimited feet per minute
Program Levels 1 to 16
Total Vertical Feet Climbed 0 to 9999 feet
Opponent's Total Vertical Feet Climbed 0 to 9999

Step Height/Stroke Length 0 to 20 inches
Instant Replay N/A

*Specifications may change without prior notice at the sole discretion of the manufacturer.

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Heart Rate and
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SPECIFICATIONS

Page 8

Display Module CL-108 H

USER GUIDE

The display module provides three modes of operation:

STANDARD, PROGRAM, RACE

(The CL-108HP Model provides an additional mode: HEART RATE CONTROL)

A) STANDARD MODE displays exercise time, calorie burn rate, climbing speed, total
distance climbed, and step stroke length.

B) PROGRAM MODE allows the selection of one of 16 pre-programmed workout
routines.

C) RACE MODE provides the ability race against an imaginary computer opponent
for a selected distance and time.

D) HEART RATE CONTROL MODE (CL-108HP ONLY) provides a wireless heart rate
monitoring system to help you control the intensity of the workout.

To test display functions, press and hold the “ON/OFF” function on the key pad. The
alpha-numeric panel should read all zeros (22 digit LCD). Release “ON/OFF” for dis­play to clear.

STANDARD MODE

1. STEPPING ON

(See photo A) Support yourself by holding the stationary hand rails. Always step on
the lower pedal first, applying enough weight to bring it to its lowest position. While
still holding onto the stationary hand rails, step up onto the other pedal and bring the
pedals to an even or level position.

Page 9

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. Step onto the pedal

with

enough weight to bring it

to it's lowest position.

PPhhoottoo BB

. Select a hand position

at

approximately shoulder

height.

2. Select a hand position at approximately shoulder height (See Photo B). Adjust the
hand grips if necessary by unscrewing both handles. Unscrew the handles by turning
the bottom of the handle toward you while you are standing on the machine.
Reposition both handles by screwing them in with the rotation of the bottom of the han­dles going away from you. Tighten so that the handles are secure.

3. Turn the computer "ON " or "OFF " by pressing "ON/OFF " on the key pad. A tone will
sound as the computer turns "ON" and when the machine turns "OFF".

4. The computer will automatically be in the STANDARD MODE indicated by "STD"
shown on the display.

5. To count calories, press "DISPLAY TOTAL CALORIES " in the lower left of the key-
pad. A tone will sound. You may use this function any time before or after starting exer­cise. On CL-108HP models, the "DISPLAY TOTAL CALORIES " function is located in
the upper right hand corner of the key pad.

6. The computer will ask you to "ENTER WEIGHT " in pounds. Enter your weight by
pressing the numbers on the key pad. A tone will sound each time a value is entered.
Weights from 70-300lbs. can be selected. Press "ENTER " If the weight value is too
low, or too high the computer will tone 4 times and the display will read "value too low"
or "value too high". Re-enter a weight that is in the weight range.

7. Press “START EXERCISE" located in the upper right corner of the blue key pad.
(The "START EXERCISE" function on the CL-108HP model is located on the lower left
corner of the blue key pad.) A tone will sound as the "START EXERCISE" button is
pressed. Begin Climbing or begin by stepping only (with hands holding the hand rails).

START SLOWLY!

Take a shallow 4-6 inch step height.

(The average step height of a flight of

stairs is only 7 inches)

Beginner or intermediate climbers,

SHOULD NOT

TAKE A FULL 20 INCH STEP.

This step height is used by Advanced users.

PICK A PACE YOU CAN MAINTAIN FOR

A MINIMUM OF 15 MINUTES.

PPhhoottoo CC

. Begin climbing or stepping

by

taking a short 4-6 inch step.

Page 10

8. The following is an example of the CL-108H "STANDARD" readout: (On the CL-
108HP, models, the "HEART RATE" function in the upper middle window of the display
has replaced the "CALORIES BURN RATE" function)

WARNING:

To maintain a shock and trauma free motion, do not under any

circumstances hit the foot pedals on the limit stops on the

bottom of the machine.

9. Your calorie burn rate is displayed in the upper middle digits. The rate is dependent
upon weight entered and the rate at which you are climbing. (For CL-108HP model
only, the middle upper "CALORIE BURN RATE" readout has been replaced with
"HEART RATE"). It is based in per hour figures and will display from 1 to 999 calories
burned. For calorie burn rates over 1,000, only the last three digits will be displayed.
For example, if you are burning 1,123 calories per hour, your calorie burn rate will be
displayed at 123.

10. To get an average of your stroke length and feet per minute, press "DISPLAY
AVERAGES". A tone will sound as these values are flashed on the lower window of

the display. "DISPLAY AVERAGES" may be viewed in any mode and will appear for 2
seconds and then return to the previous values displayed.

8:34 407

65

512 7

Averages your vertical
feet climbed per minute.

How high you are
stepping “stroke height”.

Total vertical feet climbed
during work out.

Page 11

11. TO CHANGE MODES DURING A WORKOUT, YOU MUST FIRST STOP CLIMBING
OR STEPPING FOR A FEW SECONDS. Then select another mode and enter the

appropriate data.

12. Record your total vertical distance climbed or stepped and total exercise time to use
as a goal for your next workout. See VersaClimber Exercise Log example, Page 3

13. If you should forget to turn the machine off, or if you stop exercising for two min­utes, one tone will sound and the computer will automatically shut off. All data will be
cleared from the display.

14. If the proper “key in” sequence causes the computer to “lock” or “freeze” and data
cannot be entered or changed, remove the battery from the back of the module
momentarily. Put the battery back in the module and continue.

Note: If you should make an error while entering data, press “CLEAR” and the latest
numbers entered into the system will be erased. Re-enter correct data and continue.

PROGRAM MODE

1. To choose a program level that is appropriate for your fitness, you must first workout
in the “STANDARD” mode to determine an average speed (feet per minute) that is
comfortable. If you press “DISPLAY TOTAL AVERAGES” after your work out, an aver-
age of your total feet per minute will be displayed. When first selecting a program level,
your average feet per minute should be used as a guideline. You may find that the
program you have chosen is too easy or too difficult and therefore you must select
your program level accordingly.

Example:

If your average feet per minute, at the end of a workout, in the “STANDARD” mode
was 60, your program selection would be #7 on the Program Level Chart on page 18.
By looking in the AVERAGE column, 60 is closest to the figure 62 feet per minute.
Follow that number to the top of the chart to find the program level, which in this exam­ple is #7. After a program level has been selected, the computer will the ask you for
the length of time you wish to workout. A gradual warm up will be included in each pro­gram.

5. Press “ENTER PERSONAL INFO”. A tone will sound.

6. The display will ask you to enter “LENGTH OF TIME” in minutes you wish to work-

out. Enter minutes by pressing large numbers on the key pad. A tone will sound each
time a number is selected. If you wish to workout for 30 minutes simply enter 3 and 0
and press “ENTER”. You may enter a workout time from 1 to 99:00 minutes into the

Page 12