Setting the Resistance Level

CAUTION: Do not adjust the resistance cylinders after extended continuous use because they can heat up to the point of being uncomfortable to touch.

Before using your climber, you need to adjust the resistance level. Resistance, which is related to your body weight and your step height during the workout, determines your cadence (the number of steps you can take per minute). The relationship between body weight, step height, and cadence determines how hard you work during a session.

Understanding the principles covered in General Aerobic Training Information starting on page 24 will help you select the appropriate resistance for your fitness level and personal fitness goals. To achieve your goals, it is important to use a resistance that allows your heart rate to reach your training zone (see Diagram 26 on page 25) and then maintains that rate for the desired length of time—while you maintain a step height between 4 to 8 inches. (For information about your training zone, see How Hard Should I Exercise? in General Aerobic Training Information.)

Keep these guidelines in mind when adjusting the resistance cylinders:

•Resistance settings on the climber range from 1 to 12.

•“1” provides a faster cadence (step rate) due to less resistance in the stair arms than “12.”

•The resistance cylinders operate more stiffly at the beginning of a workout until they warm up. You may want to re-adjust the resistance settings after working out for about 5 minutes.

Diagram 22
Setting the resistance level.
Resistance setting
Adjustment knob	5
Number	5	4	3	2	1
					1

Indicator arrow
Resistance cylinder

CAUTION: Make sure that both cylinders are set at the same resistance to ensure a smooth, balanced feel during your workout.

To adjust the resistance level, take the following steps:

1.When beginning your workout, warm up by setting the resistance between 1 and 3. Turn the top of the resistance cylinder so that the number aligns with the arrow. See Diagram 22.

2.Repeat step 1 for the opposite stair arm. Make sure that both resistance cylinders are set on the same number to ensure equal resistance.

Note: Allow the resistance cylinders to warm up for at least 5 minutes before raising the resistance setting. After which, you can adjust the settings anytime during your workout. However, after extended, continu- ous use, the resistance cylinders can heat up to the point of being uncomfortable to touch.

Start exercising at a low setting. Gradually work your way to a comfortable resistance level and into your target heart rate zone (see Diagram 26, page 25).

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