versa climber 108 LX Quick start guide
108 LX/LXP(ALX, ALXP) Operational Manual
108 LX/LXP (ALX, ALXP)
108 LX Series VersaCli ber
(LXP, ALX, ALXP)
Heart Rate Inc. 3190- Airport Loop, Costa Mesa, California 92626 The VersaClimber is manufactured in the USA by Heart Rate Inc.
© 2007 Heart Rate Inc. All Rights Reserved. Made in USA
ASSEMBLY AND OPERATIONAL MANUAL
ASSEMBLY AND OPERATION MANUAL
FOR ALL LX SERIES VERSACLIMBERS
TABLE OF CONTENTS
GENERAL INTRODUCTION................................................................................................1
CALORIE BURN RATES ....................................................................................................2
STEPPING USER GUIDE ....................................................................................................3
CLIMBING USER GUIDE ....................................................................................................4
MODULE DISPLAY ..............................................................................................................5
HEART RATE MONITORING ........................................................................................6 - 7
PROGRAM LEVEL CHART ................................................................................................8
DETAILED USER GUIDE ............................................................................................9 - 10
SELECTING STEP HEIGHT ..............................................................................................11
SELECTING SPEED/TIME ................................................................................................12
USING VARIBALE CONTROL RESISTANCE ..................................................................13
SEAT/PEDALING USER GUIDE ......................................................................................14
USER GUIDE FOR AEROBIC & POWER CONDITIONING......................................15 - 17
STANDARD VS. CROSS CRAWL PATTERN....................................................................18
INTERVAL SPRINT TRAINING ..................................................................................19 - 21
USING THE VERSACLIMBER WITH MINOR IN URIES ..........................................22 - 23
UNPACKING INSTRUCTIONS ..........................................................................................24
ASSEMBLY INSTRUCTIONS - SINGLE MACHINE ..................................................25 - 29
ASSEMBLY INSTRUCTIONS - HI-TRI AND HIGH FIVE ..................................................30
MAINTENANCE SCHEDULE ....................................................................................31 - 34
TROUBLE SHOOTING GUIDE..........................................................................................35
VERSACLIMBER SPECIFICATIONS ................................................................................36
SPARE PARTS LIST ..................................................................................................37 - 38
WARRANTY................................................................................................................38 - 39
Baby Steps. Ease into your VersaClimber workout.
Members who use stepping machines for 1/2 hour or more in my club can
only use the Versaclimber for a few minutes. Why is that?
LET’S TALK ABOUT IT!
Most stepping machines have a 12” to 14” maximum step height. The VersaClimber has a
20” maximum step height.
Most people that use stepping machines take a 5” to 8” step height, because taking longer
steps on a stepping machine is PHYSICALLY UNCOMFORTABL . These same people take
a 15” to 20” step height on the VersaClimber, because it is PHYSICALLY MOR COMFORTABL .
Most people lean on the hand rails of stepping machines and therefore, reduce their
gravitational body stepping weight resulting in cheating and burning less calories. The same
people cannot “cheat” on the VersaClimber because 100% of their body weight is climbing.
Members who use stepping machines at 1/2 to 1/3 the step height of a VersaClimber are
exerting 1/2 to 2/3 less energy at the same step rate. If they take the same step height and
step rate on the Versaclimber as they take on a stepping machine, they can exercise for the
same length of time on either machine. Or, if they take a longer step on stepping machines
than on the VersaClimber, they will be able to VersaClimb longer than they can step.
Most people exercise at a repetition rate of about 120 steps per minute because it is a
common aerobic music dance beat, cycling and running frequency. Most people climb 120
steps per minute or faster on the Versaclimber. If you VersaClimb at the same rate that you
step on stepping machines, but at DOUBL or TRIPL the step height, your workout
intensity is DOUBL D or TRIPL D making it uncomfortable and more demanding.
SO WHAT’S THE ANSWER?
Begin the VersaClimber workout with both feet at the same level. People that can step for
1/2 hour or more can also climb for 1/2 hour or more, IF THEY WORKOUT AT THE SAME
INTENSITY–achieved by simply reducing the step height on the VersaClimber.
DO YOUR MEMBERS A FAVOR!
Teach them to take a slow 5” to 8” step height, like they do on stepping machines. They will
then be able to enjoy a long and satisfying total body exercise on the VersaClimber.
WARNING
BEFORE UNPACKING, ASSEMBLING, OR EXERCISING ON THE VERSACLIMBER, READ
THIS OPERATION MANUAL THOROUGHLY. INSTRUCT OTHERS HOW TO USE THE
MACHINE IN ACCORDANCE 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 IN URY OR PROPERTY DAMAGE SUSTAINED BY
OR THROUGH THE USE OF THE VERSACLIMBER.
GENERAL INTRODUCTION
TOTAL BODY CLIMBING
The VersaClimber, introduced in 1981, was the first climbing exercise machine on the market.
It utilized one of the most natural, complete and intensive activities to which the body can be
subjected - continuous, total body, vertical climbing. This total body climbing exercise
machine provides an alternating arm and leg action against gravity with variable stroke length
and speed. All the major muscles of the arms, shoulders, back, chest, hips, buttocks and
legs are used while climbing. The VersaClimber is a proven and widely accepted, injury free,
total body exerciser that is used presently by health clubs, sports training facilities,
rehabilitation clinics, all branches of the armed forces, and professional athletes.
VersaClimber combines, in one exercise machine, the aerobic conditioning found in activities
such as: climbing, stepping, spinning, trail running, roller blading, cardio classes and cross
country skiing. It also provides the isokinetic training effects of resistance training of a pull
up, shoulder press, squat, lat pull down and military press. All of these activities are
symmetrical, recipricol and can be performed rhythmically and without orthopedic trauma.
The upper and lower body major muscle contractions maximize peripheral blood flow,
providing for higher levels of energy expenditure at lower levels of blood pressure and
perceived exertion.
A microcomputer monitors and displays the performance of the pedaling, stepping and
climbing activities. The heart rate monitor is used to guide the intensity of the workout using
heart rate as the speedometer of exercise.
NOTE:
BEGIN WITH FEET LEVEL THEN TAKE SHORT 4-6 INCH STEPS TO BEGIN. 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 MANDATORY THAT THEY TAKE SHORT, SLOW STEPS.
"LIMIT STOPS" HAVE BEEN PROVIDED TO SET THE RANGE OF MOTION BASED ON
THE ABILITY OF THE USER. FOR EXAMPLE, A MAXIMUM 6" STROKE LIMITATION
MAY BE SET FOR BEGINNERS IN THE SEATED, STEPPING, OR CLIMBING
POSITIONS.
Page 1
TYPICAL CALORIE BURN RATES
Take a moment to review the following activity comparisons. Note the difference in calorie
expenditures and speeds for various exercises. Full body climbing ranks highest in caloric
expenditure over all other activities even though speed is the slowest. Users often try to
maintain the speed that they are used to in other activities and over exert themselves due to
the total body, arm and leg movement involved in climbing at 75 degree angle. Therefore, it
is recommended that first time users of the VersaClimber begin with the feet level in the
stepping positions at a slow comfortable pace and a 4-6 inch step height.
CALORIES
ACTIVITY SPEED BURNED/MINUTE
Walking 3.0 mph 3.8
Bicycling 9.4 mph 6.4
Swimming 2.0 mph 8.1
Running 7.5 mph 13.2
Stepping 1.9 mph 14.4
Climbing 1.5 mph 16.2
1. Find your weight in the weight column
2. Find your climbing speed in feet per minute at the top of the chart
3. Read calories burned per hour in table
Page 2
STEPPING USER GUIDE
LEARN TO USE THE VERSACLIMBER AS A STEPPING MACHINE
BEFORE USING IT AS A CLIMBING MACHINE.
The hand rails not only provide support while getting on and off the VersaClimber, but also
the option of another exercise modality - Stair stepping.
1. Hold the stationary hand rails and step on the lower foot pedal.
Then, step on higher foot pedal until feet are level and stop.
2. Switch on display.
3. Turn hydraulic control knob toward "step slower."
4. Hold hand rails and take short, slow 6 inch steps for about ten minutes.
DECREASE STEP RATE AND STEP HEIGHT FOR EASIER EXERCISE.
By holding the hand rails in the front or to the side of the body and stepping with the legs
only, the gluts, hip flexors, quads, hamstrings, calves and shins can achieve a complete
lower body aerobic and strength exercise. A variable stroke length of 1" to 20" is available.
Unlike other stair stepping machines, the foot pedal velcro straps allow the user to perform
leg lifts in the upward motion of the stroke to achieve a more effective and balanced lower
body workout. By shifting the hands from the stationary hand rails to the moving hand grips,
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.
Page 3
Step onto machine
by placing enough
weight on the lowest
pedal to bring it to
its bottom position.
Support the upper
body by holding
the hand rails.
Step up with
the opposite leg
and level feet.
NOTE:
TO MAINTAIN TRAUMA FREE MOTION, IT IS MANDATORY THAT YOU DO NOT, UNDER
ANY CIRCUMSTANCES, "BOTTOM OUT" AT THE END OF EACH STROKE. ALSO, DO
NOT HIT THE STEP HEIGHT LIMITERS WHEN THEY ARE IN USE.
CLIMBING USER GUIDE
1. Hold hand rails for support. Put foot on the lowest pedal. Apply enough weight to bring
the pedal to its lowest position. Step up with the other foot onto the higher pedal until
both feet are level.
2. With both feet at the same level, hand grips should be positioned at about shoulder
height. Adjust handles if necessary by depressing the pin at the end of the hand grip.
Remove it from its position and reinsert into hand grip adapter near shoulder height,
and release the pin.
3. Press ON/OFF button to turn on.
In Standard Mode: "Time, Rate and Distance"
information will be displayed.
4. After both feet are level, begin climbing by taking a short stroke length of approxi
mately 4" - 6" for approximately 10 minutes. "Stroke Rate" and length are deter
mined by the activity of the person climbing. After three twenty minute workouts,
the step height can be increased gradually from 4" - 6" up to a maximum of
20."
WARNING
WHEN GRASPING THE HAND RAILS OR HAND GRIPS, KEEP FINGERS AND THUMBS
ON THE FOAM PADDING OF THE HAND RAILS 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.
Page 4
4-6” Step Height
is the ideal step
range for those
starting out.
IDEAL STEP
STD.
10:00
854
95
Page 5
MODULE DISPLAY
Selecting 3 modes of operation.
STANDARD MODE
1. Step on the lower pedal first. Then step
on the higher pedal until both feet are even.
2. Adjust handles at approximately shoulder
height. Press the button at end of handle
to reposition.
3. Press "ON/OFF" and the computer
defaults to the standard mode. (STD)
4. Press "ON/OFF" when finished. The display
will turn off after two minutes of inactivity.
PROGRAM MODE
1. Press "ON/OFF" and press “PROGRAM
MOD ”
2. The display will ask you to “ NT R
TIM ”. Keypad in a desired exercise
time and press " NT R".
3. The display will ask you to enter a pro
gram from 1 through 15. Keypad in a
desired program number and press
" NT R".
4. Press "START X RCIS " and begin
your program.
5. The object is to match your ACTUAL
F T P R MINUT displayed in the
upper right hand corner of the display
with the GOAL F T P R MINUT
located directly below.
6. You can exit the program at any time by
pressing "R S T".
7. Press "ON/OFF" when finished. The dis
play will turn off after 2 minutes of inactivity.
RACE MODE
1. Press the “RAC MOD ” button.
2. The display will ask you to enter exercise
time. Keypad in total minutes and press
" NT R".
3. The display will then say enter Total Feet
you wish to climb. Keypad in desired
feet from 0 to 9999 and press " NT R”.
Press "START X RCIS " and begin
your program.
5. The object is to exceed your OPPON NTS
F T P R MINUT displayed in the
lower right hand corner of the display.
6. You can exit the program by pressing
"R S T".
7. Press "ON/OFF" when finished. The dis
play will turn off after 2 minutes of inactivity.
STD.
Standard
Mode
0:00
000
000
PROG.
Program
Mode
ENTER TIME
0:00
RACE
Race
Mode
ENTER TIME
HEART RATE MONITORING USER GUIDE
FOR HEART RATE MODELS
The Heart Rate Monitoring mode is intended to guide the exerciser through an aerobic
exercise based on their heart rate. It is recommended to select and start with the minimum
70% of maximum age- related heart rate as suggested in this manual.
To use the Heart Rate Monitoring mode, you must wear a chest strap transmitter shown
below. The strap should be snug enough to hold electrodes securely against the skin
to prevent motion of the electrodes but should not feel uncomfortable.
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 "L V L OF
CONDITIONING". The following H ART RAT TRAINING ZON 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. xercise at your appropriate heart rate.
Page 6
Read Heart Rate Mode
1. Place the Heart Rate
Polar compatible transmitter
strap on the chest just
below the breast pectoral
muscles. Moisten the skin.
2. The strap can be moved up or down and
left to right to find the best transmission
area on the chest.
3. On the module, press "ON/OFF" and
then press "R AD H ART RAT ".
NOTE: Heart Rate can be read in each of the
4 modes by simply pushing the “R AD
H ART RAT ” button at any time.
4. Press " NT R P RSONAL INFO".
5. nter your age on number keypad and
press " NT R".
6. Calculated heart rate max will be displayed.
NOTE: To change HR max number press “0”
three times and then key in a heart rate
goal.
7. Press " NT R"
8. Press "START X RCIS ".
9. As you begin to workout, the % Max Heart
Rate number will increase as your heart rate
rises. It is recomended to maintain a range of
60-80% of Heart Rate Max.
The module will beep to notify you when
your heart rate max as been exceeded.
Heart Rate Control Mode
With Polar compatible chest strap in place,
Press "CHANG S MOD S” button and
select “HRC”
1. Press " NT R P RSON L INFO".
2. nter age on number keypad and press
" NT R".
3. Your Calculated heart rate max will be
displayed.
4. Press " NT R" for 80% of max heart
rate or change by pressing 0 three times
and then key in a heart rate goal.
NOTE: The new Heart Rate goal (num
ber) you input will always default to an
output of 80%
5. nter in amount of time. Press “ NT R”
6. Press "START X RCIS ".
7. Begin climbing. Match "Actual Feet Per
Minute" to "Goal Feet Per Minute"
indicated by up and down arrows. The
computer will display the proper climb
rate to keep user in the desired target
heart rate range.
8. Match the goal speed that is updated
every 30 seconds.
Page 7
HEART RATE MODE (for LXP or ALXP models only)
Place
Adjustable
Chest Strap
Here.
MATCH
HRC
Heart Rate
Control
Mode
32
185
87 65
6
109
2:87
Calculated
Max Heart
Rate based
on your age
This number
is the % of
your Max
heart rate.
As your HR
increases so
does the %.
Ideal training
based on
60-80% of
your HR Max
148
87
51
6
2:87 50
Your feet
per minute.
Match this
number by
climbing
faster or
slower. This
number is
determined
by heart rate.
WARNING:
YOUR H ART RAT SHOULD B US D AS A G N RAL R F R NC FOR TH INT NSITY
L V L OF AN X RCIS ACTIVITY. CONSULT A PHYSICIAN B FOR B GINNING THIS OR
ANY OTH R X RCIS . IMM DIAT LY DISCONTINU THIS OR ANY OTH R X RCIS IF
YOU F L FAINT, ANY DISCOMFORT, SHORTN SS OF BR ATH, OR DIZZIN SS.
PROGRAMMED LEVEL CHART
There are four major Program workout levels. Beginner 1-4, Average 5-7, Advanced 8-11
and lite 12-16. Select a Program level when prompted by the display module based on
your level of fitness. Increase or decrease the level to fit your needs. All Programs have
built in warm up and warm down. The warm up is shown on the chart but the warm down is
not shown.
Select an exercise time when prompted by the display module. When you select an exercise
time, remember that the program includes a 5 minute warm down (not shown on the chart).
For example if you choose Program Level 5 and a 10 minute workout time you will climb for
1 minute at 30, 35, 40, 45, and 50 feet per minute and for 5 more minutes at a deceasing
speed for a total of 10 minutes. If you choose to workout without the warm down included,
add an extra 5 minutes to the time entered.
Minutes
PROGRAM NUMBERS
12 345678910111213141516
FEET PER MINUTE CLIMB RATES
10 15 20 25 30 35 40 45 55 75 95 115 135 155 175 195
15 20 25 30 35 40 45 50 60 80 100 120 140 160 180 200
20 25 30 35 40 45 50 55 70 90 110 130 150 170 190 210
25 30 35 40 45 50 55 60 80 100 120 140 160 180 200 220
30 35 40 45 50 55 60 65 85 105 125 145 165 185 205 225
25 30 35 40 45 50 55 60 80 100 120 140 160 180 200 220
30 35 40 45 50 55 60 65 90 110 130 150 170 190 210 230
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
25 30 35 40 45 50 55 60 85 105 125 145 165 185 205 225
30 35 40 45 50 55 60 65 90 110 130 150 170 190 210 230
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250
30 35 40 45 50 55 60 65 105 125 145 165 185 205 225 245
35 40 45 50 55 60 65 70 110 130 150 170 190 210 230 250
45 50 55 60 65 70 75 80 100 120 140 160 180 200 220 240
30 35 40 45 50 55 60 65 90 110 130 150 170 190 210 230
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
30 35 40 45 50 55 60 65 105 125 145 165 185 205 225 245
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250
30 35 40 45 50 55 60 65 105 125 145 165 185 205 225 245
35 40 45 50 55 60 65 70 110 130 150 170 190 210 230 250
45 50 55 60 65 70 75 80 100 120 140 160 180 200 220 240
30 35 40 45 50 55 60 65 90 110 130 150 170 190 210 230
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
30 35 40 45 50 55 60 65 105 125 145 165 185 205 225 245
35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240
32 37 42 47 52 57 62 67 95 115 135 155 175 195 215 235
Beginner Average Advanced Elite
0-1
1-2
2-3
3-4
4-5
5-6
6-7
7-8
8-9
9-10
10-11
11-12
12-13
13-14
14-15
15-16
16-17
17-18
18-19
19-20
20-21
21-22
22-23
23-24
24-25
25-26
26-27
27-28
28-29
29-30
30-31
FEET FEET FEET FEET
AVERAGE FEET PER MINUTE AVERAGE FEET PER MINUTE
AVERAGE FEET PER MINUTE
AVERAGE FEET PER MINUTE
Progr am
Level
Chart
Page 8
DETAILED USERS GUIDE
1. ST PPING ON - Hold the hand rails for support. Put the foot on the lowest pedal
(photo 1) Apply enough weight to bring the pedal to its lowest position. Step up with the
other foot (photo 2) onto the higher pedal stepping up until both feet are level (photo 3)
This is the starting position.
Photo 1 Photo 2 Photo 3
2. HANDL S L CTION - The VersaClimber is supplied with one pair of straight quick
release handles. To adjust the handles, simply depress the pin at the end of each handle
and remove it from its position. Reinsert the handle into the adaptor closest to the shoulder
height of user and release the pin.
3. Begin climbing, taking a short 2 to 4 inch step as shown below.
WHEN GRASPING THE HAND RAILS OR HAND GRIPS, KEEP FINGERS AND THUMBS
ON THE FOAM PADDING OF THE HAND RAILS OR RUBBER GRIPS OF THE HANDLES.
DO NOT GRASP OR EXTEND ANY PORTION OF THE HAND BEYOND THE FLANGES
OF THE HAND GRIPS. DO NOT HOLD ONTO THE MAIN VERTICAL POST.
Page 9
4. CLIMB RAT & STROK L NGTH - Climb rate and stroke length are determined strictly
by the activity of the user. The user may take a stroke as short as 2 or 3 inches or as long
as the machines movement allows. To maintain a shock and trauma-free motion, do not
bottom out at the end of each stroke. The stroke rate can be maintained at a steady pace
by using the beat of music and/or maintaining a specific stroke length, steps or feet per
minute as indicated on the computer.
TO MAINTAIN A SHOCK AND TRAUMA FREE MOTION IT IS MANDATORY THAT YOU
DO NOT, UNDER ANY CIRCUMSTANCES, "BOTTOM OUT" AT THE END OF EACH
STROKE. ALSO, DO NOT HIT THE STEP HEIGHT LIMITERS WHEN THEY ARE IN USE.
5. HYDRAULIC CONTROL- The rate of motion or climbing speed can be controlled
hydraulically. The user, therefore, can simultaneously exert
upward and downward forces by pushing and pulling with
arms and legs against selected rates of motion. This
results in more agonist and antagonist gross muscle mass
contraction than on any other exercise machine. Faster
step rates are selected for aerobic exercise and slower step
rates are selected for low level aerobic and isokinetic
muscle strength, power and endurance training.
Select rate of motion, (faster/slower) by rotating hydraulic
control knob, when rate of motion is selected, any forces
applied by the person (pedaling, stepping or climbing), will be
resisted by the hydraulics set at that rate. Upper body or
lower body exercises can be performed fast or slow depending on the rate of motion selected
with the hydraulics.
Perform aerobic exercises with the hydraulics set to a minimum. To set hydraulics to a
minimum (increase rate of motion), turn the hydraulic control knob fully counter clockwise. To
slow the rate of motion, turn the hydraulic control knob in a clockwise rotation. The rate of
motion may be changed without stopping any time during exercise.
6. MODUL DISPLAY SYST M - The LX model VersaClimber has three modes of operation.
Standard, Program and Race.
Page 10
SELECTING STEP HEIGHT
START SLOW AND TAKE SHORT STEPS!
USE THE VERSACLIMBER AS A STEPPER FIRST.
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 (Optio al 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.
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.
To decrease the range of motion, remove both limiters from their lowest position.
Level pedals and re-install the limiters to a higher position (e.g. three holes
down). 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.
Page 11
To begin,
level feet
Beginners
should not
exceed a 4-6”
step height
Conditioned
users can
choose to
step15”-20”
Limiter Bo t
(Optiona Upgrade)
Limits step range of
motion.
SELECTING SPEED
Climbing uses many more muscles than jogging, pedaling or stepping and is therefore
performed at a much lower cyclic rate. The "Feet Per Minute" rate indication is the most
meaningful guide for the amount of work being done.
To determine speed or rate at which you are stepping, put the toggle switch in the up
position to display "Feet Per Minute." A reasonable rate for a 25 to 35 year old person in
good condition would be about 60 feet per minute. After 3 to 5 minutes of exercise, pulse
rate should be checked and the climbing rate adjusted appropriately to bring the user to their
target heart rate zone. Climbing at about 50 feet per minute would provide the equivalent
work load of running a 10 minute mile, while 80 feet per minute would be closer to an 8
minute mile. Similarly, exercise level 7 on a stationary bike is roughly equivalent to 70 feet
per minute on the VersaClimber. xercise level 10 is roughly equivalent to 100 feet per
minute on the VersaClimber set at minimum resistance.
If your weight exceeds 240 pounds, divide your weight in half and follow the above 3 steps.
Double the calories per hour figure to get your total calorie burn rate based on your climbing
speed (feet per minute) and weight.
For most people losing weight it is often very difficult. It requires discipline in your eating
habits as well as participating in a regular exercise program. The objective to losing weight
is to consume less and exercise more, thereby expending calories that would normally be
stored in the body as fat. For example. 3,500 calories equals 1 pound of fat. If you eat 3,500
calories in a single day and expend 1,750 calories as energy (including walking, exercising,
breathing etc.) you would gain a 1/2 pound of fat. Over a one week period, by consuming
3,500 calories each day and converting only half the calories into energy, you would gain 3
1/2 pounds. Remember, to lose weight you need to decrease your calorie intake and
increase your physical activity. lite athletes often eat thousands of calories each day to
maintain their body weight due to their high and frequent exercise activity.
SELECTING EXERCISE TIME
A warm up period of at least 5 to 10 minutes should always be included in each VersaClimber
workout. The first time user can climb for 15 minutes by including a 5 minute warm up and a
3 to 5 minute warm down period. Taking a short step at a slow climbing speed during the
warm up period is the key to a great workout. With repetitive use, it is possible to build up to
longer exercise times and higher rates.
Many individuals enjoy 60 or more minutes of uninterrupted climbing. At the end of climbing,
note your time and distance readings for establishing a goal for future sessions. Always use
pulse rate and perceived exertion to determine if you are at a comfortable exercise level.
Remember that work intensity is based on climbing speed. Climb at a faster or slower "Feet
Per Minute" speed to increase or decrease your work intensity.
Page 12
This manual suits for next models
3
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