HAMMER 5163 Sport Treadmill Q.Vadis Instruction Manual

HAMMER 5163 Sport Treadmill Q.Vadis

Safety instructions

IMPORTANT!

• The treadmill is produced according to EN ISO20957-1/6 EN ISO20957-1/6
• Max. user weight is 150kg.
• The treadmill should be used only for its intended purpose.
• Any other use of the item is prohibited and maybe danger- ous. The importer cannot be held liable for damage or inju- ry caused by improper use of the equipment.
• The treadmill has been produced according to the latest safety standards.

To prevent injury and / or accident, please read and follow these simple rules:

1. Do not allow children to play on or near the equipment.
2. Regularly check that all screws, nuts, and handles are tightly secured.
3. Promptly replace all defective parts and do not use the equipment until it is repaired. Watch for any material fatigue.
4. Avoid high temperatures, moisture and splashing water.
5. Carefully read through the operating instructions before starting the equipment.
6. The equipment requires sufficient free space in all directions, at the rear side, min. 2m and the width like the treadmill is having!
7. Set up the equipment on a solid and flat surface.
8. Do not exercise immediately before or after meals.
9. Before starting any fitness training, let yourself examined by a physician.
10. The safety level of the machine can be ensured only if you regularly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment must not obstruct the range of movement during training.
11. Training equipment must never be used as toys.
12. Do not step on the housing but only on the steps provided for this purpose.
13. Do not wear loose clothing; wear suitable training gear such as a training suit, for example.
14. Wear shoes and never exercise barefoot.
15.  Make certain that other persons are not in the area of the treadmill, because other persons may be injured by the moving parts.
16. It is not allowed to place the item in rooms with high humidity (bathroom) or on the balcony.
17. Please check that the item is grounded during exercise. If the ground is not perfect, a mailfunction of the computer can cause an electrical shock!
18. Repairs are only allowed to be done by an electrician.
19. Pay attention to enough distance between the power cable and the treadmill to hot sources.
20. Set up the treadmill in such a way, that you are able to see other persons, who are approaching.

General

This training equipment is for use at home. The equipment complies with the requirements of EN ISO20957-1/6 Class HB. The CE marking refers to the EU Directive 2004/108/EEC; 98/37/EEC, 2006/42/EEC und die 2006/95/EEC. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.). Before starting your training, you should have a complete physical examination by your physician, in order to rule out any existing health risks.

Packaging
Environmentally compatible and recycable materials:

• External packaging made of cardboard
• Molded parts made of foam CFS-free polystyrol (PS)
• Sheeting and bags made of polyethylene (PE)
• Wrapping straps made of polypropylene (PP)

Disposal

• Please be sure to keep the packing for the event of repairs / warranty matters. The equipment should not be disposed of in the household rubbish!

Assembly

In order to make assembly of the treadmill as easy as possi-ble for you, we have preassembled the most important parts. Before you assemble the equipment, please read these instruc-tions carefully and then continue step by step as described.

Contents of packaging

• Unpack all individual parts and place them on the floor.
• Make certain that you have adequate room for movement (at least 2m) on all sides during assembly.
• Before assembling, please make sure, that the treadmill is having room temperature.

To have a secure assembly, the treadmill has to be assembled by two persons. Never put your fingers between the mainframe and the motor cover!

Assembly steps

Setting up the item

• Don´t use it outside.
• Don´t set up the item very close to water sources or in a room with high humidity.
• Make sure, that the power cord doesn´t lay, where you are walking
• If the treadmill is placed on a carpet, please check, that there is enough space between the carpet and the running belt. If not, please use a protection mat.
• Pay attention to the safety area at the rear side of the treadmill of 2x1m.
• You can find rubber abrasion during longer exercise. It is not a defect, it is a normal scoring. To avoid any impurity, you can put a protection mat under the running area.

Setting up in detail
The ground has to be even in the area, where you will set up the item.

Power supply
Pay attention, that the treadmill will not be plugged in a multi socket, if there are already TV and other entertainment items plugged in.

Folding up
The folding up goes easily, because of the assistance of the compression spring system. Make sure, that the running surface is flat (incline 0%) before you fold up the item. Move the running area up, by holding the frame at the rear side, till you can hear a „Click“ and the position of the running area is secured.

Unfolding of the treadmill
To unfold the treadmill, press the unlock system with your foot at the folding mechanismus and guide the running area downwards. Pay attention, that the compression spring system will support you, but please don´t unhand the running deck!

Moving of the treadmill
To move the treadmill to another place, follow up the following instruction, please:

• Incline angle has to be 0%.
• Switch off the item.
• Unplug the power cord of the socket.
• Fold up the item.

Storing
Pay attention for storing.

• Switch off the item.
• Unplug the main cord.
• Remove the emergency key and put it at an unapproachable location for kids.

Starting procedure

Power supply
Switch on the power switch.

Safety-key
Check if the safety-key is placed. If the safety-key is not placed correctly, the treadmill cannot be started. An exercise without fixing the cord is not allowed, because the treadmill will not stop, if you fall down. If you pull the safety key and the incline of the tradmill is not 0%, you have to reset the incline to zero, after putting on the emergency key, by pressing the START-STOPbutton. If you didn´t set the incline to 0%, the treadmill cannot be started.

Turn on and off the treadmill
During your exercise, please look in the direction of the computer. If you would like to stop the exercise, press the START-STOP– button and wait till the treadmill come to a complete stop.

Turn off in emergency case

In an emergency case follow up the following procedure:

• Pull out the emergency key
• Grab both handles
• Jump onto the side rails and wait till the running belt come to a complete stop.
• Press the STOP button.

Computer

Computer Button

• START-STOP:
  Start and stop your exercise.

• INCLINE:
  Increase /decrease of function of the incline.

• QUICK INCLINE:
  Press 3-6-9- to choose incline quickly.

• SPEED:
  Increase / decrease of function levels and of the speed.

• QUICK SPEED:
  Direct change of the speed 4,5,6,8,10.

• WLAN/BLUETOOTH:
  Press with your finger SET and choose in the set menu „MORE SETTING. The display window for the Bluetooth connection and WiFi settings opens. Many other parameters can be set.

1. Bluetooth. Choose bluetooth name „ Hammer Q VADIS“. The treadmill is also compatible with the ZWIFT and KINOMAP App. You can download this from your Playstore to your Smartphone/ Tablet and connect it to the treadmill via Bluetooth. Activate bluetooth in your smartphone or tablet. Choose Bluetooth name „ Hammer Q VADIS“ Open the App.To connect Kinomap or Zwift you just simply select Fitshow at the brand selection page, then it will connect to the machine. KINOMAP is already installed on the treadmill computer. You can also play KINOMAP on the display on the treadmill.
2. WiFi. To use the various Apps and for internet access, you can connect the treadmill to a hotspot or your home network

Display Function

DISTANCE:
Display the distance has run. Press in the window and a a distance can be specified.

INCLINE:
Display current incline. Press INCLINE to adjust incline of treadmill.

CALORIES:
Display the calories has consume.

PULSE/HEART RATE:
Display user´s heart rate. Press in the window and a target heart rate can be specified.

MIN/SEC:
Display the time has run. By pressing in the display window training time and speed can be entered.

SPEED:
Display current speed.

Computer operations
By pressing with the finger, you can call up the individual menu items. The called menu appears in the middle of the screen. Press again to confirm the selection.

MORE:
Enter the Internet, Apps

Music:
Display music from external USB-Stick.

Movie:
Display movie from external USB-Stick.

SET:
Wi-Fi, language, Bluetooth and treadmill setting can adjust here.

LIVE:
You can choose canyons, beaches, grasslands. You can adjust speed and incline. Is there no operation within 3 seconds, the adjust list will close.

PTP:
Personal Trainer Program

HRC/HEARTRATE
Press in the display window Pulse/Heartrate Set grades,target time, target speed and target heart rate, then press start button to run. To use this function, you need a chest belt. In the table you will find a guideline based on your age for your upper pulse limit. Further information on safe pulse- oriented training can be found in 8. Training manual.

WARNING: Heart rate monitoring systems may be inaccurate. Excessive exercise can lead to serious health damage or death. If you feel close to fainting, the training should be stopped immediately!

PTP:
Programs You can choose from 30 different preset programs. Select a preset program, set your training time and how often you want to run this program. Press the START button. The treadmill starts
the preset program. Each preset program is divided into 16 sections Time / 16. The incline and speed can be changed at any time.

PTP:
USER Programs Choose PTP. Press “Custom private education ”. You have the option to save 12 different user programs. You can use your finger to adjust the speed and incline in each section Press „Save“ and type a program name. The program will saved. Press the program and theTraining time and program repetition can be set. Press start and the workout begins. Incline and speed can be changed during training.

LIVE
You can choose canyons, beaches, grasslands from virtual active. Touch anywhere of screen, and screen will show adjust list, you can adjust speed and incline.

Handpulse Function:
Hold on the pulse sensor about 5 seconds, the screen will show pulse value. This data is just for reference, cannot be regarded as medical data.

Lubricating the treadmill

Important note:
Please lubricate your treadmill before the first use.

Warning:
Always unplug the treadmill from the electrical outlet before cleaning, repairing or lubricating the unit.

How to lubricate:
Raise the belt up on side and apply lubricant to the running deck. Use a rag to thoroughly wipe the lubricant over the running deck. Repeat this process for the other side. A good lubricate running deck is minimizing the wearout. For checking the lubrication, please make sure, that the treadmillis switched off. Put your hand between the belt and the deck. If you still feel some silicon, then it is no need for lubrication. If the backside of the belt feels dry, then it is necessary to lubricate the belt.

Care and Maintenance

Care

• For cleaning the running belt use a vacuum cleaner. If the belt is really dirty, please use a wet cloth. Do not use any cleanser.
• When cleaning, use only a moist cloth and avoid harsh cleaning agents. Ensure that no moisture comes into the computer.
• Components that come into contact with perspiration, need cleaning only with a damp cloth.

Centering the running belt

During the exercise, one foot is pushing the running belt stronger than the other. According to that, the belt will be moved out of the centre. Normlly the belt will be centred automatically, but during longer exercise, it can be, that the belt is off the centre.In this case, please follow up the following instruction. At the rear end of the running deck, there are 2pcs of allen screws, which will be used for centering the belt. Don´t use any loose clothes during centering.

• Please turn the allen screw not more than ¼ turn for each step.
• Stretch one side and release the other side.
• the speed of the belt has to be 6km/h, but make sure, that nobody is running on the belt.

If you finish the centering, walk on the treadmill for about 5 minutes, with the speed of 6km/h. If the running belt is still not in centre, please centre the belt again. Pay attention, that you
don´t force the belt too much, a shorter life will be caused.

If the gap on the left side is too big, please

• turn the left screw a ¼ turn clockwise (tighten it)
• turn the right screw a ¼ turn anticlockwise (loose it) If the gap on the right side is too big, please
• turn the left screw a ¼ turn anticlockwise (loose it)
• turn the right screw a ¼ turn clockwise (tighten it)

Tighten the belt
after longer exercise, the tension of the belt will decrease. It can be checked if you put one foot on the belt and belt will stop. To solve this problem, please turn both screws clockwise for ¼ turns. Please do not turn them more. If the belt is running out of the centre, please adjust it like described under 7.2.

Training manual

Training with the treadmill is an ideal movement training for strengthe-ning important muscle groups and the cardio-circulatory system.

General notes for Training

• Never train immediately after a meal.
• If possible, orientate training to pulse rate.
• Do muscle warm-up before starting training by stretching exercises.
• When finishing training, please reduce speed. Never abruptly end training.

Training frequency
To improve physical fitness and to enhance condition over the long term, we recommend training at least three times a week. This is the average training frequency for an adult in order to obtain long-term condition success or high fat burning. As your fitness level increases, you can also train daily. It is particularly important to train at regular intervals.

Training intensity
Carefully structure your training. Training intensity should be increa-sed gradually, so that no fatigue phenomena of the musculature or the locomotion system occurs.

Heart rate orientated training
For your personal pulse zone it is recommended that an aerobic training range will be chosen. Performance increases in the endurance range are principally achieved by long training units in the aerobic range. Find this zone in the target pulse diagram or orientate yourself on the pulse programs. You should complete 80% of your training time in this aerobic range (up to 75% of your maximum pulse).
In the remaining 20% of the time, you can incorporate load peaks, in order to shift your aerobic threshold upwards. With the resulting training success you can later produce higher performance at the same pulse; this means an improvement in your physical shape. If you already have some experience in pulse-controlled training, you can match your desired pulse zone to your special training plan or fitness status.

Note:
Because there are persons who have „high“ and „low“ pulses, the individual optimum pulse zones (aerobic zone, anaerobic zone) may differ from those of the general public (target pulse diagram).
In these cases, training must be configured according to individual experience. If beginners are confronted with this phenomenon, it is important that a physician will be consulted before starting training, in order to check health capacity for training.

Training control
Both medically and in terms of training physiology, pulse-controlled training makes most sense and is orientated on the individual maxi-mum pulse. This rule applies both to beginners, ambitious recreational athletes and to pros. Depending on the goal of training and performance status, training is done at a specific intensity of individual maximum pulse (expressed in percentage points). In order to effectively configure cardio circulatory training according to sport-medical aspects, we recommend a training pulse rate of 70% – 85% of maximum pulse. Please refer to the following target pulse diagram. Measure your pulse rate at the following points in time:

1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse

• During the first weeks, it is recommended that training will be done at a pulse rate at the lower limit of the training pulse zone (approximately 70 %) or lower.
• During the next 2 – 4 months, intensify training stepwise until you reach the upper end of the training pulse zone (approximately 85 %), but without overexerting yourself.
• If you are in good training condition, disperse easier units in the lower aerobic range here and there in the training program so that you regenerate sufficiently. „Good“ training always means training intelligently, which includes regeneration at the right time. Otherwise overtraining results and your form degenerates.
• Every loading training unit in the upper pulse range of individual performance should always be followed in subsequent training by a regenerative training unit in the lower pulse range (up to 75 % of the maximum pulse).

When condition has improved, higher intensity of training is required for the pulse rate to reach the „training zone“; that means, the orga-nism is capable of higher performance.

Calculation of the training / working pulse:
220 pulse beats per minute minus age = personal, maximum heart rate (100 %).

Training pulse

• Lower limit: (220 – age) x 0.70
• Upper limit: (220 – age) x 0.85

Training duration
Every training unit should ideally consist of a warm-up phase, a trai-ning phase, and a cool-down phase in order to prevent injuries.

Warm-up:
5 to 10 minutes of slow running.

Training:
15 to 40 minutes of intensive or not overtaxing training at the inten-sity mentioned above.

Cool-down:
5 to 10 minutes of slow running. Stop training immediately if you feel unwell or if any signs of overexertion occur. Alterations of metabolic activity during training:

• In the first 10 minutes of endurance performance our bodies consume the sugars stored in our muscle’s Glycogen.
• After about 10 minutes fat is burned in addition.
• After 30 – 40 minutes fat metabolism is activated, then the body‘s fat is the main source of energy.

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Parts list

The part numbers with an * are wear and tear parts, which are subject to natural wear and which must be replaced after intensive or long-term use. In this case, please contact Hammer-Customer Service. You can request the parts and be charged for them.

Warranty (Germany only)

• Tel.: 0731-97488- 62 oder -68
• Fax: 0731-97488-64
• Montag bis Freitag
• von 09.00 Uhr bis 16.00 Uhr
• E-Mail: service@hammer.de

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