HAMMER 01012023 Crossfly Bt Instruction Manual

HAMMER 01012023 Crossfly Bt

Safety instructions

IMPORTANT!

• The Crosstrainer is produced according to EN 957-1/9 class HC, and cannot be used for medical therapeutic exercise.
• Max. user weight is 130 kg.
• The Crosstrainer should be used only for home use
• Any other use of the item is prohibited and may be dangerous. The importeur cannot be held liable for damage or injury caused by improper use of the equipment.
• The Crosstrainer 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 or animals to play on or near the equipment.
2. Regularly check that all screws, nuts, handles and pedals are tightly secured, and if any defects can be seen.
3. Promptly replace all defective parts according to the instructions of the service department and do not use the equipment until it is repaired.
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 least 1.5 m).
7. Set up the equipment on a solid, flat and not slippery 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. The item has to be locked after every exercise!
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 Hometrainer, 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. Pay attention to enough distance between the power cable to hot sources.
18. Set up the Crosstrainer in such a way, that you are able to see other persons, who are approaching.
19. The exercise equipment may only be used by one person at a time.
20. Risk of electric shock! Faulty electrical installation or excessive mains voltage can lead to electric shock. Only connect the unit if the mains voltage of the socket corresponds to the specification on the rating plate. Do not operate the appliance if it is visibly damaged or if the mains cable or plug is defective. Do not touch the mains plug with wet hands. Do not pull the mains plug out of the socket by the mains cable, but always hold the mains plug.
21. Do not let children play with the packaging film.
    They can get caught in it while playing and suffocate.

General

This training equipment is for use at home. The equipment complies with the requirements of DIN EN 957-1/9 Class HC. The CE marking refers to the EU Directive 2004/108/EEC and 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 recyclable 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 item as easy as possible for you, we have preassembled the most important parts. Before you assemble the equipment, please read these instructions carefully and then continue step by step as described

Contents of packaging

• Unpack all individual parts and place them alongside each other on the floor.
• Place the main frame on a pad protecting the floor, because without its assembled base feet it can damage / scratch your floor. The pad should be flat and not too thick, so that the frame has a stable stand.
• Make certain that you have adequate room for movement (at least 1.5 m) on all sides during assembly

Assembly steps

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Care and Maintenance

Maintenance

• In principle, the equipment does not require maintenance.
• Regularly inspect all parts of the equipment and the secure seating of all screws and connections.
• Promptly replace any defective parts through our customer service. Until it is repaired, the equipment must not be used.

Care

• When cleaning, use only a moist cloth and avoid harsh cleaning agents. Ensure that no moisture penetrates into the computer.
• Components that come into contact with perspiration, need cleaning only with a damp cloth.

Computer (D)

Computer keys

ENTER:
By pressing this key, a program selection or a value setting can be confirmed

RECOVERY:
Recovery pulse measurement with assignment of a fitness score 1–6

PUSH & TURN Button

DOWN: Decrease value of selected workout parameter: TIME, DISTANCE, etc. During the workout, it will decrease the resistance load

UP: Increase value of selected workout parameter. During the workout, it will increase the resistance load

START/ STOP
Start and finish the exercise. Start body fat measurement

MODE: Press to switch display from RPM to SPEED, ODO to DIST , WATT to CALORIES during workout Holding key for 3 seconds will reset all function values to be zero

Computer functions

RPM
Rotation per minute.

SPEED
Display of speed in km/h (0-99.9km/h, theoretical assumed value), which cannot be compared with the speed value of a regular outdoor bike.

DISTANCE
Accumulate the workout distance from 0 to 999.9 KM.
A target distance can preset.

TIME
Records the training time in seconds (00:00 – 99 :59).
A target time can be preset.

KCAL
Shows the energy consumption, based on a efficiency of 22% to provide the mechanical power. Range from 1-9995 Kcal.
A target calorie consumption can be preset

HEART RATE
Shows the actual heart rate in beats per minute

WARNING: Systems with heart rate control can be incorrect. To much exercise could injure your body or can cause dead. If you feel light headed or weak, stop your exercise immediately!

WATT:
Show the exercise Watt

LEVEL
Shows the resistance in 16 Levels.

TARGET H.R
User can preset his Target Heart Rate

ODO
Display the total accumulated distance from 0 to 9999KM

PROGRAM
There are 24 different programs to choose for training.

There are 7 basic workout modes:
Manual, Pre- programs, Watt Program ,Body Fat Program, Target Heart Rate program, Heart Rate Control program and User Program.

RPM BAR
Can display the current RPM, ranging from 20~250, 20~99 shows green, 100~170 shows yellow, 180~250 shows red.

HEARTRATE BAR
Displays the percentage according to the numerical value. 90~129 shows green 50%, 130~139 shows green 65%, 140~149 shows yellow 70%,150~159 shows yellow 75%, 160~169 shows red 80%, after 170 shows red MAX.

Remarks:

A) Waking up the computer from the snooze mode.
To reactivate the computer from the snooze mode, press any button, please. A pedaling has no function in this mode.

B) Setting values
Target values: After achieving the target values, there will be a beep and the computer will stop counting.

C) Recovery
After you finished your exercise press RECOVERY and stop pedaling.
The computer will measure the heartrates for the next 60 seconds. If the difference between the starting and end heart rates is around 20%, you will get the grade F1 (very good).
Both your hands hold the pulse sensor or via wireless transmitter belt to test the pulse, the computer will display your current pulse value.
B. Press RECOVERY to enter the pulse recovery test and the computer program will enter the stop status.
C. Keep pulse detecting.
D. Time will count down from 60 seconds to 0 second.
E. When time reaches 0, the test result (F1-F6) appears on the display.
F1 =Excellent F2=Good F3=Fair F4=below average F5= No Good F6= Poor

Computer Functions

Immediate-Start function

In order to provide optimum user friendliness of your training equipment, an opportunity for quick and uncomplicated initiation of training was devised. Please do the following :

• Connect the power supply included in the scope of delivery to the bottom end of the equipment, at the socket provided. A test image will briefly appear on the computer. The main menu starts is blinking.
• Start your exercise by pressing START. All data starts counting up.
  By turning the PUSH&TURN BUTTON you can increase or decrease the work load, more rows will light indicating a harder workout. The elliptical will get harder to pedal as the rows increase. There are 16 levels of resistance available for plenty of variety.

Exercise with settings

1. Connect the cable from the adapter to the plug at the rear side of the housing
2. The display will show a full display for a short period of time and afterwards, the main Menu is blinking.

Manual (Program1)

You can choose MANUAL (Program 1) with the PUSH&TURN Button. Press Enter and first parameter “Time” will flash so value can be adjusted using PUSH&TURN Button .Press ENTER KEY to save value & move to next parameter to be adjusted. **(If user sets up the target time to workout, then the next parameter of Distance can not be adjusted) Continue through all desired parameters, pressing START/STOP to start workout.

Programs (P2-P13)

The computer has twelve different programs that have been designed for a variety of workouts.

Select PROGRAM by using the PUSH & TURN Button and press ENTER to confirm the selection.

Programming preset programs:

Choose one of twelve programs by turning the PUSH & TURN Button, the program figure and the profile will be shown in the display. Press ENTER KEY. First parameter “Time” will flash so value can be adjusted using PUSH & TURN Button .Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout. Workout in any pre-program

You can exercise with different level of loading in different intervals as the profiles flash. You may exercise in any desirous of resistance level adjusting by PUSH&TURN Button during the workout. Note: If you sets up the target time to workout, then the next parameter of Distance can not be adjusted. One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START KEY to continue.

WATT Program (P14):

In this program, the watt number can be specified from 25-350 watts. The WATT value remains constant. This means that if you pedal fast, the pedaling resistance will decrease. If you pedal slowly, the load resistance will increase to ensure you have the same wattage. Confirm the Watt Program by pressing ENTER. First parameter “Time” will flash so value can be adjusted using PUSH&TURN Button .Press ENTER KEY to save value & move to next parameter to be adjusted. Continue through all desired parameters, pressing START/STOP to start workout.

Note: If you sets up the target time to workout, then the next parameter of Distance can not be adjusted. One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START KEY to continue.

BODY FAT PROGRAM (P15)

Selecting “BODY FAT Program ”using PUSH&TURN Button then pressing ENTER. “Male ”will flash so Gender can be adjusted using PUSH&TURN Button, press ENTER to save gender & move to next data.
“175” of Height will flash so Height can be adjusted to use PUSH&TURN Button, press ENTER KEY save value & move to next data.
“70“of Weight will flash so Weight can be adjusted to use PUSH&TURN Button , press ENTER KEY to save vale & move to next data.“30” of Age will flash so Age can be adjusted using PUSH&TURN Button, press ENTER to save value.Press START/STOP to start measurement, please also grasp hand pulse grips.After 15 seconds the display will show out Body Fat %, BMR, BMI & BODY TYPE.

NOTE: Body Types: There are 9 body types divided according to the FAT% calculated. Type 1 is from 5% to 9%. Type 2 is from 10% to 14%. Type 3 is from 15% to 19%. Type 4 is from 20% to 24%. Type 5 is from 25% to 29%. Type 6 is from 30% to 34%. Type 7 is from 35% to 39%. Type 8 is from 40% to 44%. Type 9 is from 45% to 50%. BMR: Basal Metabolism Ratio BMI: Body Mass Index

USER programs (P21-P24)

The Computer has the possibility to save your own designed profile. Setting Parameters for User Program Selecting user using PUSH&TURN Button then pressing ENTER KEY First parameter “Time” will flash so value can be adjusted using PUSH&TURN Button.Press ENTER KEY to save value & move to next parameter to be adjusted.
**(If user sets up the target time to workout, then the next parameter of Distance can not be adjusted) Continue through all desired parameters.

After finished set up desired parameter, the level 1 will flash, use PUSH&TURN Button to adjust then pressing ENTER until finished.
Press START/STOP to start workout.

Note: One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/ STOP KEY to continue the workout to reach unfinished workout parameter.

TARGET HR (Heart rate controlled exercise)
According to your max heartrate level, the Computer can adjust the resistance by himself, so you will not over train you.

Choose „TARGETHR“ (P17-P20) with the PUSH&TURN Button and press ENTER to confirm the selection.

There are 4 selection for target pulse:
HRC- 55% TARGET H.R= 55% of (220-AGE)
HRC – 65% TARGET H.R= 65% of (220-AGE)
HRC – 75% TARGET H.R= 75% of (220-AGE)
HRC – 85% TARGET H.R= 85% of (220-AGE)

Setting Parameters for HEART RATE CONTROL.
Selecting one of the Target heart Rate Program by using PUSH&TURN Button then pressing ENTER KEY. First parameter “Time” will flash so value can be adjusted using PUSH&TURN Button. Press ENTER KEY to save value & move to next parameter to be adjusted.
**(If user sets up the target time to workout, then the next parameter of Distance can not be adjusted)
Continue through all desired parameters .
Press START/STOP to start Workout

Note: If Pulse is above or below (± 5) the TARGET H.R, Computer will adjust the resistance load automatically.
It will check Every 20 seconds approx.
1 resistance load will increase or decrease (Note: each resistance load represents 2 levels of loading) One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/STOP KEY to continue the workout to reach unfinished workout parameter.
For the TARGET H.R please use a pulse chest belt.

TARGET HEART RATE PROGRAM (P16)
Select THR ( P16) with the PUSH&TURN Button and confirm by pressing ENTER.
First parameter “Time” will flash so value can be adjusted using PUSH&TURN Button. Press ENTER KEY to save value & move to next parameter to be adjusted.
**(If user sets up the target time to workout, then the next parameter of Distance can not be adjusted)
Continue through all desired parameters .Press START/STOP to start Workout

Note: If Pulse is above or below (± 5) the TARGET H.R, Computer will adjust the resistance load automatically.
It will check Every 20 seconds approx.
1 resistance load will increase or decrease (Note: each resistance load represents 2 levels of loading) One of workout parameters counts down to be zero, it will have bi sounds and stop the workout automatically. Press START/STOP KEY to continue the workout to reach unfinished workout parameter.
For the TARGET H.R please use a pulse chest belt.

Diagnostics and Troubleshooting

Error No display or computer is not functioning

Cause No power| What to do? Plug the power supply into the socket, or plug the power supply into the connection port on the housing (see Assembly Step 9), or Check cable connections
Error Pulse display defective

Cause No reception Interference with in the room| What to do? Check all connections Remove (for example cell phone/loud speakers) in the room
Chest Strap: Incorrect chest strap| Use another chest strap, if necessary. The transmitting frequency must be between 5.0 -5.5 kHz.
Chest belt strap incorrectly positioned| Moisten the electrodes and check for correct positioning.
Error Step resistance cannot be regulated. Cause Mechanics/control system| What to do? Check the packing or Call Service
Error Wobbly equipment

Cause Uneven floor Stand feet are loose| What to do? Rotate the height adjusting caps until the stand is stable. Tighten the cap nuts.

Technical Details

Power Supply (included in the scope of delivery)

Connect the cable from the power supply to the respective socked on the lower rear end of the housing.

Power Supply Specification:

Input: AC 110-230 V
Output: 9V, 1000mA

• Use only the power supply included in the scope of delivery. If you use another manufacturer’s power supply, please ensure that it automatically cuts-off in the event of overload, is short-circuit protected and is electronically controlled. Non-compliance may result in short-circuiting and damage to the computer.
• Disconnection of the power pack from the mains or of the power pack plug from the equipment results in a return to User Selection U0 – U4 input mode.

Training manual

Training with the Crosstrainer is an ideal movement training for strengthening important muscle groups and the cardio-circulatory system.

General notes for Training

• Never train immediately after a meal.
• If possible, orient training to pulse rate.
• Do muscle warm-ups before starting training by loosening or stretching exercises.
• When finishing training, please reduce speed. Never abruptly end training.
• Do some stretching exercises when finished 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 increased gradually, so that no fatigue phenomena of the musculature or the locomotion system occurs.

RPM
In terms of objective endurance training it is recommended in principle to select a lower step resistance and to train at a higher rpm (revolutions per minute). Ensure that the rpm is higher than 80 RPM but does not exceed 100.

Heartrate oriented training
For your personal pulse zone it is recommended that an aerobic training range 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 orient 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 then 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 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 oriented on the individual maximum 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 sports-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 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 in order for the pulse rate to reach the „training zone“; that is, the organism is capable of higher performance. You will recognize the result of improved condition in a higher fitness score (F1 – F6).

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
Upp er limit: (220 – age) x 0.85

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

Warm-up:
5 to 10 minutes slow exercising.

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

Cool-down:
5 to 10 minutes of slow exercising. 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 muscles.
  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

Target Pulse Diagram

(Heart Rate / Age)

Exercise manual butt modules

Exercise execution:
Arms on are on the fixed handle: toes are slightly bent on the footplate. The heel is placed on the buttocks module. Hands are positioned on the fixed handlebars.
Arms are on movable arms Toes are slightly bent on footplate. The heel is placed on the buttocks module. Hands are positioned on the fixed handlebars.
Please note that the heel is placed on the PO module.

Exploded view

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 Customer Service. You can request the parts and be charged for them.

Customers Support

Service hotline and spare parts order form

In order to best help you, please hold on Item number, serial number, exploded view and parts list ready.

Tel.: 0731-97488- 62 oder -68
Fax: 0731-97488-64

Monday to Friday from 9 a.m. to 4 p.m

E-Mail: service@hammer.de

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