Concept2 Dyno Manuale utente
3
SAFETY.............................................................3
INTRODUCTION ................................................4
FORCE MONITOR USE ......................................5
Basic Operation ........................................6
Advanced Operation .................................7
Recall Mode ..............................................7
Second Function of Buttons .....................8
GETTING STARTED ...........................................9
TRAINING
Dampers, Speed, Force & Training .......... 12
“Lift” Variations.......................................14
Logging Your Results.............................. 15
CARE & MAINTENANCE .................................18
WARRANTY ....................................................18
DYNO
QUICK REFERENCE GUIDE ...................19
SAFETY
• Be sure to do at least five minutes of cardiovascular exercise and some stretching as a warm-
up before lifting. owing makes a great warm-up because it uses the same muscle groups as
the
DYNO
.
• Keep children, pets, and bystanders away from the
DYNO
while you are using it. In particular,
the moving carriage could pinch fingers.
•IMPORTANT: Do not attempt to lift a free weight of the same amount that you can push on
the
DYNO
. The
DYNO
lift is not limited by your “weak point” of the motion. Therefore, the
DYNO
force reading may be greater than the amount of free weight you can lift.
Table of Contents
caution
warning
4
DYNO
- short for Dynamometer, a device which measures force.
Dynamic Strength Training
The Concept2
DYNO
is based on the concept of dynamic strength training. The resistance you feel
is a direct response to your effort. The more force you are capable of applying to the
DYNO
, the
more you “lift.” A measurement of your effort for each repetition will be displayed.
Think about traditional weight lifting. The amount of weight you can lift is limited by your weakest
point in the lift. Your stronger parts of the lift may not be challenged. Dynamic Strength Training
enables your muscles to be fully challenged throughout the movement, because the resistance is
created in dynamic response to your effort. At the points in the “lift” where you are able to push
harder, the resistance will be greater.
Description of the Machine
The heart of the
DYNO
is a flywheel, specially designed to produce a range of resistance levels
suitable for strength training. The amount of air reaching the flywheel is controlled by eight damper
levers on the flywheel housing. These dampers affect the load that you have on the wheel. The
more dampers that are open, the harder the
DYNO
will feel at a given speed of movement.
The
DYNO
has three basic positions: leg press, seated bench press, and bench pull. These three
movements provide a basic strength foundation for many sports and activities. The “lifts” are done
by pushing or pulling a carriage which rides on a monorail. The
DYNO
also allows you to build on the
basic “lifts” by making a number of variations, which exercise slightly different muscle groups.
The Force Monitor gives you accurate and immediate feedback on your effort. It also displays your
maximum effort and calculates an average at the end of the set.
INTRODUCTION
5
TIMER
ON/OFF DISPLAY
DOWN UP
CLEAR
CLOSE
SETS REPS
RECALL
MAX
WATTS
WORK
VEL
LOAD
HR
OK
View of Force Monitor
Button Panel
Top left:
This display counts down the warm-up reps. When you start,
you will see: STA T IN 3 EP. If the set/rest time is turned on
by pressing the TIME button, this display will show the
elapsed time for the set, then the elapsed time for the rest.
FORCE MONITOR Use
Top right:
After the warm-up, this display shows
how many reps you have done. For
example, it will show EP 5 when you
have completed your fifth rep.
Center:
• During each set: This display shows
the force exerted on the rep just
completed. 140 LBS means you have
generated an average force of 140 lbs
over the entire range of the “lift” just
completed. You may choose between
units of LBS or KG.
• After each set: Ten seconds after the
last rep is completed, this display will
change to show the average of all the
reps in the set.
Lower right:
• During each set, this display shows
the EP TIME , which counts the
elapsed time since the completion of
the last rep.
• After each set: This display shows the
number of completed sets.
Lower left:
This display shows your maximum force for the
set. You may choose between units of LBS or KG.
You may also choose to view other data in this
display, including power (watts), heart rate, work
(newton-meters), load, and velocity (mm/sec).
▲
▲
▲
▲
▲
Description of Display
Terminology
• ep - short for repetition. Each press or pull that you do is one rep.
• Set - a group of reps is called a set.
6
Basic Operation
Power-Up: The Force Monitor has been designed to start automatically when you begin lifting.
No button pushing is required.
Start in 3 Reps: The Force Monitor will count down the
first three reps as warm-up reps, during which no force
data will be displayed. This allows you to start every set
with three easy warm-up reps.
Workout Data: After the warm-up, the Force Monitor
will automatically display your workout data as follows:
• Center display - your force reading for each rep, and the
average of all your reps at the end of the set
• Bottom left - your maximum force reading for the set.
• Top right - the number of reps completed.
• Bottom right - the elapsed time since your last rep, and
the number of sets completed at the end of the set.
End of Set: The monitor determines that your set is
finished if ten seconds elapses since the beginning of the
last rep without another rep occurring. You can watch the
rep timer in the lower right display to be sure you start your
next rep within ten seconds, unless you are done with your
set. Your set summary data will automatically be displayed
ten seconds after completion of your last rep.
Pounds or Kilograms: To cycle the units between pounds and kilograms in the central display,
press OK and the UP arrow. After powering down, the monitor will come back up in the units you
last used.
Automatic Power Down: The monitor will power down automatically after ten minutes of no
activity. It can also be turned off using the I/O button.
7
Advanced Operation Button Functions
TIMER
ON/OFF DISPLAY
DOWN UP
CLEAR
CLOSE
SETS REPS
RECALL
MAX
WATTS
WORK
VEL
LOAD
HR
OK
OK - allows you to
get out of
memory mode
without clearing
data. Also used in
button second
functions.
ON/ OFF - turns Force
Monitor on or off; resets
monitor after using
recall or other second
level functions.
TIME - turns on and
off the set/rest timer,
in the top left display.
DISPLAY - changes the
information in the lower left
display. You can choose
between watts, work, load,
velocity, and heart rate for
the units to be displayed for
the current rep (not the max
rep).
When you are in recall
mode, the DISPLAY button
will allow you to review a
past workout in all the
available display options (for
the set summary screens
only). No secondary
outputs will be saved for the
individual rep recall.
EPS - puts
the monitor
into recall
mode and
displays the
data for the last
rep of the last
set done.
SETS - puts the
monitor into recall
mode and displays
the set summary
data for the last set
done.
CLEA -
removes all data
from memory if
pressed while in
ecall mode,
and returns the
monitor to a
reset/on state.
DOWN - moves
backward
through reps or
sets when in
recall mode.
UP - moves
forward
through reps
or sets when
in recall
mode.
Recall Mode Features
• ECALL enables you to save up to 19 set summary screens and over 300 rep screens.
• When either limit is reached, the oldest data will be dropped first.
• Workout data is stored as reps within sets. Example: set 1 (rep 1, rep 2,...) set 2 (rep 1,
rep 2,...)
• After the CLEA button is pressed, the first set completed will be set 1.
• The memory will save all sets and reps during power down, but will be automatically
cleared before rep 1 of the first set after a full power-down. (A full power-down occurs
when the dash in lower right hand display completely disappears).
• The first set to be recalled will be the most recently completed set.
NOTE: If a new user starts to work out, their sets will just be added to memory. i.e. their first set
may be set 17 if they have not cleared memory.
▲▲
▲▲
▲
▲▲▲
▲
8
Using the memory buttons:
• Upon completion of the last rep, the “results screen” will be displayed. At this point the moni-
tor is not in the memory mode.
• If the user presses the SETS or the EPS button while in the “results screen” (or in an “ON”
state activated by pressing the ON button) the monitor goes into recall mode.
• If the recall mode is entered by pressing SETS, the first screen is the set summary screen for
the most recent set. This set summary screen is similar to the result screen except the rest
time is replaced by the set time and the DOWN/UP (▼ / ▲) buttons will scroll you through the
set numbers.
• If the recall mode is entered by pressing EPS, the rep recall screen for the last rep of the last
set will show. The rep enunciator should flash to show that you have selected reps and the
DOWN/UP (▼ / ▲) buttons will move through the reps. The rep recall screen shows the rep #,
the force, and the set #.
• At any time during review of reps, if the SETS button is pressed, the set summary screen will
appear for the current set being viewed and the DOWN/UP (▼ / ▲) buttons will move through
the set summary screens.
• At any time during the review of the set summary screens if the EPS button is pressed, the
rep recall screen for the last rep of that set will show. The rep enunciator should flash to show
that you have selected reps and the DOWN/UP (▼ / ▲) buttons will move through the reps.
Getting out of memory mode
• Pressing CLEA will remove all data from memory and return the monitor to a reset / on state.
• If the user wants to get out of memory without clearing the data, press the OK (close) button.
emember that if the monitor powers down, it will automatically clear memory before rep 1 of
the first set after power-up.
Second Function of Buttons
OK + UP - toggles between LBS and KG for the units in the central display. It can be done at any
time, i.e. in the middle of a set or while recalling from memory. The monitor should power up in the
units that were last selected.
OK + EPS - Lets you view the resettable rep counter. Pressing CLEA while viewing resettable
reps will zero the counter.
OK + SETS - Lets you view your total work in thousands of newton-meters. Pressing CLEA while
viewing resettable total work will reset work to zero.
OK + DOWN - lets you view the non-resettable rep counter displayed in thousands of reps.
9
Start Finish
GETTING STARTED
Your first workout should focus on getting accustomed to the motions of the three basic “lifts.”
learning about the operation of the Force Monitor as described on pages 4-7, and determining the
settings that are most comfortable for you. If you have been doing regular weight training workouts,
you may feel comfortable pushing harder during your first
DYNO
workout. If you have not been
doing any weight training, start easily and give yourself a few workouts to build up to full effort.
Terminology
• ep - short for repetition. Each press or pull that you
do is one rep.
• Set - a group of reps is called a set.
• Compression - the amount of bend in your knees when
you start the leg press. The lower the number on the
compression scale the greater your leg compression.
“Lift” Positions and Recommended Settings:
We recommend that you start with the following settings:
1) Seated Bench Press
a) Handle height: Loosen the knob that holds the handles on the vertical post. Set the bar
height so that the handles are about three inches below your shoulders. Tighten the knob.
b) Damper levers: Start in the range of 1-2 dampers open.
c) Compression: Let the bar return until it just touches your chest.
d) Start position: Start with the handles close to your body and press them straight away from
your chest until your arms are straight.
10
2) Leg Press
a) Set the handle high enough to be out of the way of your knees.
b) Foot height: Adjust the Flexfoot so that the ball of your foot rests on the flat stationary
section of the Flexfoot.
c) Damper levers: Start in the range of 2-4 dampers open.
d) There is a pair of handles under the seat to hold on to during the leg press.
e) Watch to see what compression reading you naturally achieve. Most people should aim for a
compression of between 6 and 12. Those with shorter legs should aim for smaller compres-
sion numbers; those with longer legs should aim for larger numbers. Your force reading will
vary greatly at different compression starting points. This is because more compression
puts your body into a “weaker” position. The smaller force applied at this weaker position
will be averaged into the reading for that rep, thus giving a lower value.
f) Start position: Start the press with your legs comfortably compressed and extend them until
they are just straight, but not hyper-extended.
Start
Finish
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