User manual CYBEX INTERNATIONAL 425A ARC

[. . . ] Cybex Arc Trainer® 425A Owner's Manual Cardiovascular Systems Part Number 5425A-4 T www. cybexinternational. com Cybex Arc Trainer® 425A Owner's Manual Cardiovascular Systems Part Number 5425A-4 T Cybex®and the Cybex logo are registered trademarks of Cybex International, Inc. Arc Trainer® and its mark are registered trademarks of Cybex International, Inc. Polaris® a registered trademark of Polar. DISCLAIMER: Cybex International, Inc. makes no representations or warranties regarding the contents of this manual. [. . . ] Each work segment lasts 60 seconds and each rest segment lasts 60 seconds. The resistance of the rest segments is approximately 55 to 65% that of the work segments. Interval training is deigned to tax both the aerobic and anaerobic energy systems. During the high intensity segments the anaerobic energy system is taxed. During the low intensity segments the aerobic energy system is used while the "oxygen debt" incurred during the high intensity segments is repaid. In Interval 2 the extended work segment creates a greater "oxygen debt" than Interval 1 putting greater demand on both energy system and the repayment of the "oxygen debt" forcing even greater adaptation to the imposed demands. See table below and Figure 5. Repeat :30 :30 :30 :30 :30 :30 :30 Refer to Notes Warm up 1 10 20 9 8 7 6 5 4 3 2 1 15 15 10 10 10 15 10 5 5 2 30 25 20 20 20 15 20 10 10 10 3 35 30 25 25 25 20 20 15 15 15 4 40 35 30 30 30 25 25 20 20 15 Program Segment 1 80 2 50 1 40 :30 :30 :30 Refer to Notes Cool Down 2 4 3 35 20 30 30 25 25 25 20 20 15 15 15 25 20 20 20 15 20 10 10 10 15 15 10 10 10 15 10 5 5 Interval 2 Time Distance Resistance Elevation 1 10 2 92 82 72 62 52 42 32 22 12 Warm up 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 2 2 2 2 2 4 4 4 3 3 3 3 2 2 2 2 35 75 50 30 45 75 45 30 70 40 30 70 40 25 65 35 25 65 20 60 35 20 60 30 15 30 55 Program Segment 1 5 5 4 4 4 3 3 3 2 2 2 5 5 4 4 4 3 3 3 2 2 1 4 4 3 3 3 3 2 2 2 2 Cool Down 2 3 3 3 3 3 2 2 2 2 2 3 2 2 2 2 2 2 2 2 2 2 4 2 2 2 2 2 2 2 2 2 2 Time may be increased in 1 minute blacks added to core program Operation Page 3-13 Cybex Arc Trainer 425A Owner's Manual Speed Interval 2 90 80 70 60 50 40 30 20 10 0 1 2 3 4 5 6 7 8 9 10 Resistance Elevation Figure 5 Hills Interval Program Overview The Hills program is designed to give the user the experience of hiking in a hilly terrain. This program uses intervals of moderate resistance and incline to simulate relatively flat areas and intervals of substantially greater incline and resistance to simulate steeper grades. Likewise the two-minute work segments are intended to tax the users capabilities, while the two-minute rest allows for recuperation and allows for repeated work segments. See table on next page and Figure 6. Operation Page 3-14 Cybex Arc Trainer 425A Owner's Manual Hills Interval Time Distance Resistance 1 10 20 9 20 8 15 7 15 6 15 5 15 4 10 3 10 2 10 1 10 Elevation 1 10 3 93 83 73 63 53 43 32 22 12 2 4 3 3 3 3 3 3 2 2 2 2 25 25 20 20 15 15 10 10 10 10 Warm up 3 30 30 25 25 20 20 15 15 10 10 4 35 35 30 30 25 25 20 20 15 10 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 Program Segments 1 40 2 60 1 35 35 30 30 25 25 20 20 15 10 Cool Down 2 3 30 25 30 25 25 20 20 15 15 10 10 25 20 20 15 15 10 10 10 10 4 20 20 15 15 15 15 10 10 10 10 Warm up 3 5 4 4 3 3 3 3 3 3 3 4 6 5 5 4 4 3 3 3 3 3 40 50 45 35 40 35 35 30 25 30 30 25 25 25 20 20 15 15 Program Segments 1 6 5 5 4 4 3 3 3 3 3 2 10 10 9 9 8 8 7 7 6 6 Cool Down 1 6 5 5 4 4 3 3 3 3 3 2 5 4 4 3 3 3 3 3 3 3 3 4 3 3 3 3 3 3 2 2 2 4 3 3 3 3 3 3 3 2 2 2 Shown as a 10 minute program Time may be increased in 1 minute blocks added to core program Hills Interval 70 60 50 40 Resistance Elevation 30 20 10 0 1 2 3 4 5 6 7 8 9 10 Figure 6 Operation Page 3-15 Cybex Arc Trainer 425A Owner's Manual Valleys Program Overview The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the resistance is increased and the incline is reduced in the first three minutes followed by and a reduction in resistance and an increase in incline until the valley repeats itself. This program is designed specifically to contrast the Ramps and Hills programs for added training variety. See table below and Figure 7. Valleys Time Distance Resistance 1 10 20 9 8 7 6 5 4 3 2 1 20 20 15 15 10 10 5 5 5 :30 :30 :30 :30 1:00 1:00 1:00 1:00 1:00 :30 :30 :30 :30 Refer to Notes Warm up 2 25 25 25 20 20 15 10 10 5 5 3 30 30 30 25 25 20 15 10 10 10 4 40 35 35 35 30 20 15 15 10 10 1 50 50 45 45 40 40 30 30 20 15 Program Segment 2 65 60 55 50 45 40 35 30 20 20 3 80 75 70 65 60 55 50 45 40 35 4 65 60 55 50 45 40 35 30 20 20 5 50 50 45 45 40 40 30 30 20 15 1 40 35 35 35 30 20 15 15 10 10 Cool Down 2 30 30 30 25 25 20 15 10 10 10 3 25 25 25 20 20 15 10 10 5 5 4 20 20 20 15 15 10 10 5 5 5 Elevation 1 10 3 9 8 7 6 5 4 3 2 1 3 3 3 3 3 3 3 3 3 Warm up 2 4 4 4 3 3 3 3 3 3 3 3 5 5 4 4 4 4 4 4 4 4 4 5 5 4 4 4 4 4 4 4 4 1 10 10 9 9 8 7 6 5 4 3 Program Segment 2 5 4 4 4 3 3 3 2 2 2 3 1 1 1 1 1 1 1 1 1 1 4 5 4 4 4 3 3 3 2 2 2 5 10 10 9 9 8 7 6 5 4 3 1 5 5 4 4 4 4 4 4 4 4 Cool Down 2 5 5 4 4 4 4 4 4 4 4 3 4 4 4 3 3 3 3 3 3 3 4 3 3 3 3 3 3 3 3 3 3 Operation Page 3-16 Cybex Arc Trainer 425A Owner's Manual Valleys 90 80 70 60 60 90 80 70 50 40 30 50 40 30 20 Resistance Elevation Resistance Elevation 20 10 0 1 2 10 0 1 2 3 4 5 6 7 8 9 10 11 12 13 3 4 5 6 7 8 9 10 11 12 13 14 15 Figure 7 Operation Page 3-17 Cybex Arc Trainer 425A Owner's Manual Ramps Program Overview The Ramps program is similar to the Hills program but uses a more linear ramp to both incline and resistance from segment to segment. Ramps is comprised of a 3 ½ minute core where the incline and resistance both increase over the first 2 ½ minutes followed by a one minute reduction of both incline and resistance. The reduction in incline and resistance is designed to provide a working rest period before the ramp is repeated. See table below and Figure 8. Ramps Time Distance Resistance 1 10 20 9 20 8 20 7 15 6 15 5 15 4 10 3 10 2 10 1 10 :30 :30 :30 :30 :30 :30 Refer to Notes Warm up 2 30 30 30 25 25 25 3 40 4 50 45 40 35 35 30 30 25 20 15 4 6 5 4 4 4 3 3 3 2 2 1 55 2 60 :30 :30 :30 :30 Refer to Notes Program Segment 3 70 4 75 70 65 60 55 50 45 40 35 30 1 10 9 9 8 8 7 7 6 6 5 5 80 75 70 65 60 55 50 45 40 35 2 10 10 9 9 8 8 7 7 6 6 6 55 55 50 45 40 35 30 25 20 15 5 5 5 5 5 5 5 5 5 5 5 :30 Refer to Notes Cool Down 7 55 55 50 45 40 35 30 25 20 15 5 5 5 5 5 5 5 5 5 5 5 12 50 40 45 40 35 40 35 35 30 30 25 20 15 1 6 5 4 4 4 3 3 3 2 2 35 30 30 3 30 30 30 25 25 25 4 20 20 20 15 15 15 10 10 10 10 Elevation 1 10 3 93 83 73 63 53 4 3 2 2 40 35 35 30 30 25 20 20 25 20 15 15 10 Warm up 2 3 4 5 3 3 3 3 3 2 2 2 2 4 4 4 3 3 2 2 2 2 65 55 65 60 50 60 45 55 55 50 50 40 45 45 35 40 40 30 35 25 35 30 20 30 15 25 20 Program Segment 2 3 1 9 8 8 7 7 6 6 5 5 4 4 3 8 7 7 6 6 5 5 4 4 8 8 7 7 6 6 5 5 4 25 20 25 20 15 20 10 15 Cool Down 2 3 4 5 4 3 4 4 4 3 3 2 2 2 2 3 3 3 3 3 2 2 2 2 3 3 3 3 3 2 2 2 2 22 12 Shown as a 10 minute program Time may be increased in 1 minute blocks added to core program Operation Page 3-18 Cybex Arc Trainer 425A Owner's Manual Ramps 90 80 70 60 50 40 30 20 10 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Resistance Elevation Figure 8 Operation Page 3-19 Cybex Arc Trainer 425A Owner's Manual Hills Program Overview The Hills program uses a 3 ½ minute core where the incline and resistance both increase over the first 2 ½ minutes followed by a one minute reduction of both incline and resistance. The reduction in incline and resistance is designed to simulate reaching the top a hill and level ground. See table below and Figure 9. Hills Time Distance Resistance 1 10 20 9 20 8 20 7 15 6 15 5 15 4 10 3 10 2 10 1 10 Elevation 1 10 3 93 83 73 63 53 42 32 22 12 2 4 3 3 3 3 3 2 2 2 2 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 Refer to Notes Warm up 2 30 30 30 25 25 25 20 20 15 10 3 40 40 35 35 30 30 25 25 20 15 4 50 45 40 35 35 30 30 25 25 15 1 50 45 40 35 35 30 25 20 20 30 Program Segments 2 55 50 45 45 40 35 30 3 65 Refer to Notes Cool Down 1 3 2 75 80 50 70 65 60 55 50 50 45 40 35 75 75 70 65 60 55 50 45 40 45 40 35 35 30 25 20 20 20 Refer to Notes Cool Down 1 3 4 2 50 40 30 20 45 40 35 35 30 30 25 25 15 40 35 35 30 30 25 25 20 15 30 30 25 25 25 20 20 15 10 20 20 15 15 15 10 10 10 10 4 50 45 40 35 35 30 25 20 20 20 Warm up 3 5 4 4 4 3 3 2 2 2 2 4 6 5 4 4 4 3 3 3 2 2 1 8 7 7 6 6 5 5 4 4 3 60 55 50 50 45 40 30 40 25 35 20 30 Program Segments 2 8 8 7 7 6 6 5 5 4 4 3 9 8 8 7 7 6 6 5 5 4 Cool Down 1 10 9 9 8 8 7 7 6 6 5 2 10 10 9 9 8 8 7 7 6 6 3 5 5 5 5 5 5 5 5 5 5 4 5 5 5 5 5 5 5 5 5 4 1 6 5 4 4 4 3 3 3 2 2 Cool Down 2 5 4 4 4 3 3 2 2 2 2 3 4 3 3 3 3 3 2 2 2 2 4 3 3 3 3 3 3 2 2 2 2 Shown as a 10 minute program Time may be increased in 1 minute blocks added to core program Operation Page 3-20 Cybex 425A Arc Owner's Manual Hills 90 80 70 60 50 40 30 20 10 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Resistance Elevation Figure 9 Operation Page 3-21 Cybex 425A Arc Owner's Manual Weight Loss Program Overview The Weight Loss program is designed for low to medium intensity training that the user can sustain for an extended period of time. It builds from a low intensity baseline to include segments of higher incline and resistance as well as segments that use higher resistance with the baseline incline. The constant variety porvides for periods of higher expenditure and training effect without the introduction of undue fatigue allowing the user to perform for longer periods of time. See table below and Figure 10. Weight Loss Time Distance 1 Resistance 10 5 95 85 75 65 55 45 35 25 15 :30 :30 :30 :30 1:00 1:00 1:00 1:00 1:00 1:00 :30 :30 :30 :30 Refer to Notes Warm up 2 10 10 10 5 5 5 3 15 4 20 20 20 15 15 15 10 10 5 5 4 4 4 3 3 3 3 2 2 2 2 1 25 25 25 25 25 25 15 15 5 5 1 4 4 3 3 3 3 2 2 2 2 2 45 Program Segments 4 3 5 45 25 45 Cool Down 6 25 25 25 25 25 25 15 15 5 5 6 4 4 3 3 3 3 2 2 2 2 1 20 20 20 15 15 15 10 10 5 5 1 4 4 3 3 3 3 2 2 2 2 2 15 15 3 10 4 5 5 5 5 5 5 8 8 3 3 4 4 4 3 3 3 3 2 2 2 2 Elevation 1 10 4 94 83 73 63 53 42 32 22 12 15 15 10 10 10 5 5 5 5 5 5 5 5 Warm up 3 2 4 4 4 3 3 3 3 2 2 2 2 40 25 40 35 25 35 25 40 40 25 35 35 25 30 30 15 25 25 15 20 20 20 5 15 15 15 10 5 10 10 Program Segments 40 35 40 35 30 25 2 6 6 6 4 4 4 3 3 3 3 3 6 6 6 4 4 4 3 3 3 3 4 4 4 3 3 3 3 2 2 2 2 5 4 4 3 3 3 3 2 2 2 2 10 15 10 10 5 5 10 5 10 10 5 5 10 4 3 4 3 Cool Down 2 4 4 3 3 3 3 3 4 4 3 3 3 3 2 2 2 2 4 3 3 3 3 2 2 2 2 2 2 2 2 Operation Page 3-22 Cybex 425A Arc Owner's Manual Weight Loss 50 45 40 35 30 25 20 15 10 5 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Resistance Elevation Figure 10 Operation Page 3-23 Cybex 425A Arc Owner's Manual Cardio Program Overview The Cardio program is designed for experienced users that desire a high intensity cardiovascular training experience. The two-minute work interval with high resistance ensures that the aerobic energy system is completely taxes, while the subsequent two-minute rest interval allows for recovery enabling a repeat at the higher work rate. [. . . ] 1975 24th Ave SW Owatonna MN 55060, USA NOTE: Merchandise returned without an RMA number on the outside of the package or shipments sent C. O. D. will not be accepted by the Cybex receiving department. Customer Service Page 6-2 Cybex Arc Trainer 425A Owner's Manual Damaged Parts Materials damaged in shipment should not be returned for credit. Shipping damages are the responsibility of the carrier (UPS, Federal Express, trucking companies, etc. ). Apparent Damage - Upon receipt of your shipment, check all boxes carefully. [. . . ]