When the power cord is connected to the stepper, the console will automatically power up. If there is no input to the console for 20 minutes, the console will enter "stand-by" mode. In stand-by mode, the console display will turn off. To wake the console, press any button.
When initially powered on, the console will perform an internal self-test. During this time, all of the console lights will turn on. When the lights go off, the Message Center will show the software version. The distance window will show the total distance in miles (odometer) and the time window shows the total hours of use.
The odometer will remain displayed for only a few seconds, then the console will go to the "start-up" display. The dot matrix display will scroll through the different profiles of the programs and the Message Center will be scrolling the start-up message. You may now begin to use the console.
Programming the Console
Each of the preset programs can be customized with your personal information and changed to suit your needs. Some of the information asked for is necessary to ensure the readouts are correct (age, weight).
During the heart rate control programs, your age and weight are necessary to ensure a more correct calorie reading. Learn more about your machine's calorie counting measurement.
The console has built-in speakers and an audio input jack. There is no volume control on the console. The volume must be controlled on your audio device.
The console includes a built-in fan to help keep you cool. To turn the fan on, press the key on the left side of the console.
Muscle Activation Figure
There is an anatomical figure located at the top of the console. This figure will light all areas that are activated when using the stepper. These will light up during any of the programs. You can control which muscles are activated by customizing the resistance profile during the set up phase of console programming. If you accept the default program profile, the selected program will determine which muscles will be activated by automatically adjusting the resistance. Generally the following guidelines hold true:
The lower body lights will activate in three degrees of engagement: Green represents minimal muscle involvement, Amber represents medium involvement, and Red represents full or heavy activation.
These are the different scenarios for lower body muscle activation:
Heart Rate Percent Profile
The console will display your current heart rate anytime a pulse is detected. The bar graph, located to the right of the LCD screen, will show your current heart rate percentage in relation to your projected maximum heart rate, which is determined by your age that you entered during the programming phase of any of the 10 programs. The significance of the bar graph colors are as follows:
- Amber = 50-60%
- Amber/Green = 65-80%
- Amber/Green/Red = 85-90%
The program keys are used to preview each program. When you first turn on the console, press each program key to preview what the program profile looks like. If you decide that you want to try a program, press the corresponding program key and then press the Enter key to select the program and enter into the data-setting mode.
The stepper has a built in heart rate monitoring system. Simply grasping the hand pulse sensors on the handlebars will start the heart icon blinking (this may take a few seconds). The pulse display window will display your heart rate in beats per minute.
After the console powers up, press the START key to initiate the "Quick Start" program. While in Quick Start, the time will count up from zero, all workout data will start to accrue and the workload may be adjusted manually by pressing the level up and down buttons.
The console display matrix will show just the bottom row lit. As you increase the workload, more rows will light indicating a harder workout. The bike will get harder to pedal as the rows increase. The console display matrix has 24 columns of lights. Each column represents 1 minute. At the end of the 24th column (or 24 minutes of work), the display will wrap around and start at the first column again. Learn more about using a preset program here.
There are 20 levels of resistance. The first 5 levels are very easy workloads and the changes between levels are set to a good progression for de-conditioned users. Levels 6-10 are more challenging, but the increases in resistance from one level to the next remain small. Levels 11-15 start getting tough as the levels jump more dramatically. Levels 16-20 are extremely difficult and are good for short interval peaks and elite athletic training.
The display will automatically turn off (go to sleep) after 30 minutes of inactivity. This function is called sleep mode. In sleep mode, the stepper will power down most everything except for a minimum of circuitry for detecting button presses and the safety button so it will start up again if these are activated.