Cybex Arc Trainer 610A Owner’s Manual Cardiovascular Systems Part Number 5610A-4 Cybex and the Cybex logo are registered trademarks of Cybex International, Inc. Polar is a registered trademark of Polar. DISCLAIMER: Cybex International, Inc. makes no representations or warranties regarding the contents of this manual. We reserve the right to revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of such revisions or changes.
Cybex Arc Trainer 610A Owner’s Manual 3 - Operation Read and understand all instructions and warnings prior to using the Unit. See all of the safety related information located in chapter 1. Terms and Symbols Used This section lists some of the common terms and symbols used in this chapter. Other terms and symbols are listed in this chapter as appropriate. Dormant Mode - This occurs when the unit is plugged in, turned to the on (I) position and not in use.
Cybex Arc Trainer 610A Owner’s Manual Quick Operation Guide Note: Maximum user weight is 400 lbs. (181 kg). The following is a quick overview of the operation of the unit. For more information read Detailed Operation Guide in this chapter. NOTE: Times specified in this chapter reflect the unit’s defaults. To change the defaults see Setting Operation Options in chapter 5. 1. Hold the handrails to steady yourself while you step into the foot plates. 2.
Cybex Arc Trainer 610A Owner’s Manual 4. You now have the option to select a program or to select Quick Start, skip Program Setup Mode, and enter Manual Mode. To select a program, press a program key and follow the prompts. Upon entering a program the LEDs flash, prompting you to adjust the appropriate settings. This is referred to as Program Setup Mode. If the Quick Start key is pressed now, all defaults for that program will be accepted.
Cybex Arc Trainer 610A Owner’s Manual Statistics or adjustable settings Profile manual hill interval weight loss time scan Pause/end enter strides minute level Heart Rate LED weight Cybex International, Inc. Medway, MA USA (508) 533-4300 www.Cybexinternational.com resistance Incline Keys Time Channel and Volume keys (optional) Resistance Resistance + - keys Figure 1 7. Press the Resistance + - keys to change the load at any time. Pressing the + key will make your workout harder.
Cybex Arc Trainer 610A Owner’s Manual Stopping the Arc Trainer 610A Press Pause/End once to pause your workout for 20 seconds (default setting) and to enter the Workout Review. As you stop striding the foot plates will stop and the elevation will return to the level 3 incline (starting position), but all workout settings and data will remain in memory for the pre-selected time. Press the Quick Start key within the default setting to continue your workout.
Cybex Arc Trainer 610A Owner’s Manual Changing Programs - When changing programs, your data from the previous program will transfer only when changing from one program to manual mode. You cannot transfer data when changing from one program to another program or from Manual Mode to a program. Changing Workout Time - Press Time to alter the amount of time you plan to workout. You can change Time before or during a workout. NOTE: The Max default time may limit your time.
Cybex Arc Trainer 610A Owner’s Manual To review accumulated data after a program: The display automatically cycles through your accumulated workout data during the Workout Review for 20 seconds (default setting). NOTE: Heart rate is not displayed during a Workout Review. Displaying Heart Rate In order to display your heart rate, you must either use a Polar compatible heart rate transmitter belt (not included) or hold the handgrips to use Contact Heart Rate.
Cybex Arc Trainer 610A Owner’s Manual Blue = 0-69 beats per minute Green = 70-93 beats per minute Yellow = 94-120 beats per minute (FAT BURN ZONE) Red = 121-170 beats per minute (CARDIO ZONE) Purple = 171 & up beats per minute Use of Programs ! WARNING: Obtain a medical exam before beginning any exercise program. Begin comfortably with a lower level and progress with higher levels as you become acclimated.
Cybex Arc Trainer 610A Owner’s Manual Manual Mode Manual Mode is not a preprogrammed workout. Instead, it allows you to choose setting as you workout. You may choose your settings according to how you feel or your endurance level. Since you remain in control, Manual Mode may be the best choice for beginners or for those who have not worked out in a long time. Press the Quick Start key to workout in Manual Mode. To increase or decrease the resistance while in Manual Mode use the Resistance + - keys.
Cybex Arc Trainer 610A Owner’s Manual Stride L 24 ength " th 24" NOTE: Stride length always remains 24" (61 cm). n Stri d e L e g Figure 3 Hill 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.
Cybex Arc Trainer 610A Owner’s Manual Hills Time Segments :30 :30 :30 Warm Up Resistance 1 2 3 Program Level 10 20 25 30 9 20 25 30 8 15 20 25 7 15 20 25 6 15 15 20 5 15 15 20 4 10 10 15 3 10 10 15 2 10 10 10 1 10 10 10 Incline Program Level 10 9 8 7 6 5 4 3 2 1 Resistance % 100 Warm Up 1 2 3 4 3 3 3 3 3 3 3 3 3 3 3 3 2 2 2 2 2 2 3 5 4 4 3 3 3 3 3 3 3 :30 4 35 35 30 30 25 25 20 20 15 10 4 6 5 5 4 4 3 3 3 3 3 2:00 2:00 2:00 2:00 :30 :30 :30 :30 Program Segments Cool Down 1 2 1 2 1 2 3 4 40 60 40 60
Cybex Arc Trainer 610A Owner’s Manual Interval Program Overview The Interval program utilizes a 1:2 (work:rest) ratio with the work period lasting for 30 seconds. This allows for moderate and balanced taxation of both the aerobic and anaerobic energy systems. As such this program is useful to those who desire improving both their aerobic and anaerobic capabilities. This program maintains a steady incline throughout. The use of low to moderate incline ensure that the gluteus maximus will be the prime mover.
Cybex Arc Trainer 610A Owner’s Manual Intervals Profiles Show Level 10 at 10 Minutes (Longer workout repeats the program segment) 100 90 80 70 Resistance % 60 50 40 30 20 10 0 Warm Up Program Segments in Minutes Cool Down Warm Up Program Segments in Minutes Cool Down 10 9 8 7 Incline % 6 5 4 3 2 1 0 Figure 5 Operation Page 3-13
Cybex Arc Trainer 610A 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.
Cybex Arc Trainer 610A Owner’s Manual Weight Loss Profiles Show Level 10 at 10 Minutes 100 90 80 70 Resistance % 60 50 40 30 20 10 0 Warm Up Program Segments in Minutes Cool Down Program Segments in Minutes Cool Down 10 9 8 7 Incline % 6 5 4 3 2 1 0 Warm Up Figure 6 Operation Page 3-15
Cybex Arc Trainer 610A 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.
Cybex Arc Trainer 610A Owner’s Manual Cardio Profiles Show Level 10 at 10 Minutes 100 90 80 70 Resistance % 60 50 40 30 20 10 0 Warm Up Program Segments in Minutes Cool Down Warm Up Program Segments in Minutes Cool Down 10 9 8 7 Incline % 6 5 4 3 2 1 0 Figure 7 Operation Page 3-17
Cybex Arc Trainer 610A Owner’s Manual Strength Program Overview The program is designed with the specific goal of taxing the anaerobic energy system and encouraging maximal power development. This program uses a 1?3 (work:rest) ratio having 15-second work periods. The work periods use high resistance settings to maximally tax their anaerobic energy system and rest periods with very low resistance to encourage recuperation.
Cybex Arc Trainer 610A Owner’s Manual Strength Profiles Show Level 10 at 10 Minutes (Longer workout repeats the program segment) 100 90 80 70 Resistance % 60 50 40 30 20 10 0 Warm Up Program Segments in Minutes Cool Down Program Segments in Minutes Cool Down 10 9 8 7 Incline % 6 5 4 3 2 1 0 Warm Up Figure 8 Operation Page 3-19
Cybex Arc Trainer 610A Owner’s Manual Manual Program Overview Manual Mode is available both through Quick Start and through the Manual program where it includes the program time and user weight adjustment. NOTE: There is no diagram because resistance and incline are user-controlled.
