Johnson JPS 5100 Generator Series Stepper Owner's Manual

Congratulations!

Thank you for making the Johnson Generator Series Stepper a part of your exercise and fitness activities. For years to come, you'll be able to rely on Johnson craftsmanship and durability as you pursue your personal fitness goals.

The Johnson Generator Series Stepper should enable you to shape and monitor your workouts to:

• ⬆️ Increase your energy level
• ⬆️ Increase cardiovascular and aerobic capacity
• ⬆️ Increase lower body muscle strength
• ⬇️ Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already in good shape, the Johnson Generator Series Stepper is designed to be an efficient, easy, and fun way to achieve an enhanced level of fitness. You can pedal your way to a slimmer and more healthy body. The digital computer enables you to accurately monitor your progress by tracking time, climbing rate, height climbed, and approximate calories burned.

This Owner's Manual contains all the information you need to operate and enjoy your Johnson Generator Series Stepper. General fitness guidelines are also included. Please read this Owner's Manual in its entirety before getting onto the Johnson Generator Series Stepper and working out. So let's get started. Take your time and have fun!

Table of Contents

• Guidelines - General Fitness and Exercise
  • Console Function key & display function: Pages 3-4
  • Choosing your exercise mode: Pages 5-9
  • The usage of Polar™ EGC wireless chest belt: Pages 9-11
  • Important safety Instructions: Pages 11-12
  • Guide to target exercise rate: Pages 12-13
  • Suggested exercise goals: Page 14
• Maintenance
  • Moving your Generator Series Stepper: Page 15
  • Daily maintenance: Page 15

Fitness Safeguards

Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone), and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint, or have any discomfort while you exercise, STOP! Consult your physician before continuing.

Console Functions and Display

Function Keys

The console features several keys for operation:

1. MANUAL MODE: Press the MANUAL MODE key. The MANUAL LED will blink. Press ENTER to enter manual function.
2. COURSE SELECT: Press the COURSE MODE keys (1-6). The corresponding LED will blink. Press numerical keys 1, 2, 3, 4, 5, or 6 to select your desired course, then press ENTER.
3. PULSE MODE: Press the PULSE MODE key. The LEDs for FAT BURN 65% MAX, CARDIO 85% MAX, or CUSTOM TARGET will blink. Press numerical key 1, 2, or 3 to select the pulse function.
   • (1) 65% PULSE = (220-AGE) x 65%
   • (2) 85% PULSE = (220-AGE) x 85%
4. SCAN MODE: Press the SCAN MODE key for 2 seconds to activate AUTO SCAN. This mode displays real-time data including WORK LEVEL, AGE, STEP HEIGHT, STEPS/MIN, CALORIES, and HEIGHT CLIMBED.
5. START: Press the START key to begin a workout. The PAUSE LED will be dark.
6. PAUSE: Press the PAUSE key to stop the workout. The PAUSE LED will be dark.
7. 0-9 Keys: Used to input personal information.
8. ENTER: Saves and inputs data.
9. RESET: Resets the console to its original setting value. The RESET LED will light up.
10. '+' / '-': Used to increase or decrease the work level after pressing START.

Display Function

The console displays the following information:

• AGE: Displays age from 10-99 years old.
• WORK LEVEL:
  • MANUAL: Displays level from 1-16.
  • COURSE: Displays level from 1-9.
• STEP HEIGHT: Displays total step height (11 inches/per step).
• STEPS/MIN: Displays current climbing rate per minute.
• CALORIES: Displays calories burned during workout in Kcal (0-999 KCAL).
• HEIGHT CLIMBED: Displays total height measured in floor (314 cm/floor).
• PULSE: Displays current pulse and setting date.
• WEIGHT: Displays weight in kilograms (MATRIC: 10-200 Kg).

Console Layout Description: The console features a display area for workout metrics like TIME, PULSE, WEIGHT, WORK LEVEL, AGE, STEP HEIGHT, STEPS/MIN, CALORIES, and HEIGHT CLIMBED. It also includes indicator lights for MANUAL, FAT BURN 65% MAX, CARDIO 85% MAX, CUSTOM TARGET, and PAUSE. The control panel includes numerical keys (0-9), directional keys (+/-), and function keys like START, PAUSE, RESET, ENTER, MANUAL MODE, COURSE SELECT, PULSE MODE, and SCAN MODE.

Operating Your Stepper

Choosing Your Exercise Mode

Quick Start Function

1. Step 1 - Start Stepping: Plug in the unit and turn on the switch. Press RESET and then step on the stepper to begin. If you wish to monitor your heart rate, wear a Polar™ belt or ear clip.
2. Step 2 - Press START:
   • A. The console will automatically enter "MANUAL MODE". The default Work Level will be "L4", Time will start from "00:00", and Weight will be "70 kg".
   • B. If you do not complete the setting procedure and press "START", the system will use preset data:
     • COURSE MODE: Program "MOUNTAIN", Time "20:00", Work Level "L3", Weight "70 kg".
     • PULSE MODE: Target pulse 3, Time "20:00", Work Level "L1", Age "25", Weight "70 kg", Pulse "100".
3. Step 3 - Adjust Work Level: Using the numerical keypad, adjust your work level from 1-16 (1 being the least difficulty, 16 being the most difficulty) by pressing the '+' key to decrease or '-' to increase the resistance level as you step.
   • Note: You can adjust your work level up or down at any time during the exercise period. The work level indicator matrix increases with resistance, meaning you may need to step more quickly to increase your workout intensity.

Work Level/SPM Chart

This chart displays the relationship between Work Level and Steps Per Minute (SPM) for different resistance settings.

Note: Charts on pages 6, 7, and 8 show slightly different ranges for Work Level. The chart on page 7 shows L1-L9 and L1-L16. The chart on page 8 shows L1-L8 and L9-L16. For clarity, the table above consolidates the L1-L9 and L1-L16 ranges as presented on page 7.

Miles or Kilometers Exchange

Press "ENTER" and "6" together to change the display unit between Miles and Kilometers.

Course Select (1, 2, 3, 4, 5, 6)

1. Step 1 - Start Stepping: Plug in the unit, turn on the switch, press RESET, and step on the stepper. Wear a Polar™ belt or ear clip if monitoring heart rate.
2. Step 2 - Press COURSE SELECT: Using the numerical keypad, press COURSE SELECT and then select 1, 2, 3, 4, 5, or 6 for your desired exercise mode.
3. Note: Only one exercise mode can be active at a time.
4. Step 3 - Press ENTER
5. Step 4 - Select Time: Using the numerical keypads, enter the desired exercise duration in minutes. Press ENTER.
6. Step 5 - Set Your Work Level: Using the numerical keypad, adjust your work level from 1-9 (1 being the least difficulty, 9 being the most difficulty). You will need to input two digits (e.g., 01, 02, 12, 13). Press ENTER.
7. Step 6 - Input Your Weight: Using the numerical keypad, enter your weight. Press ENTER.
   • Note: If you do not input your weight, the stepper will assume you weigh 70 kgs.

Manual Mode

1. Step 1 - Start Pedaling: Plug in the unit, turn on the switch, press RESET, and step on the stepper. Wear a Polar™ belt or ear clip if monitoring heart rate.
2. Step 2 - Press MANUAL MODE: Using the numerical keypad, press the MANUAL MODE key.
3. Note: Only one exercise mode can be active at a time.
4. Step 3 - Press ENTER
5. Step 4 - Select Time: Using the numerical keypad, enter the desired exercise duration in minutes. Press ENTER.
6. Step 5 - Input Your Weight: Using the numerical keypad, enter your weight. Press ENTER.
   • Note: If you do not input your weight, the stepper will assume you weigh 70 kgs.
7. Step 6 - Press START: Using the numerical keypad, press START to begin your program. Watch the control panel for your selected exercise mode. Illuminated indicator lights will show your progress.
8. Step 7 - Adjust Work Level: Using the numerical keypad, adjust your work level from 1-16 (1 representing the least difficulty, to 16 being the most difficulty) by pressing the '+' key to increase or the '-' key to decrease the resistance level as you step. You will need to input two digits (e.g., 01, 02, 12, 13).
   • Note: You can adjust your maximum work levels up or down at any time during the exercise period.

Pulse Mode

1. Step 1 - Start Pedaling: Plug in the unit, turn on the switch, press RESET, and step on the stepper. Wear a Polar™ belt or ear clip if monitoring heart rate.
2. Step 2 - Press PULSE MODE: Using the numerical keypad, press PULSE MODE and then select 1, 2, or 3 for your desired mode of exercise.
3. Step 3 - Press ENTER
4. Step 4 - Select Time: Using the numerical keypad, enter the desired exercise duration in minutes. Press ENTER.
5. Step 5 - Enter Your Age: Using the numerical keypad, press ENTER.
6. Step 6 - Input Your Weight: Using the numerical keypad, enter your weight. Press ENTER.
   • Note: If you do not input your weight, the stepper will assume you weigh 70 kgs. Once you enter your weight, the target heart rate for Mode 1 or 2 will be shown in the pulse window.
7. Step 7 - Press ENTER (ONLY if Pulse Mode 3 is selected): If you have selected Pulse Mode 3, use the numerical keypad to input the desired target heart rate you wish to achieve (refer to Chart B on page 14 for assistance). Press ENTER.
8. Step 8 - Press START: Using the numerical keypad, press START to begin your program. Watch the control panel for your selected exercise mode. Illuminated indicator lights will show your progress.

Option: Polar™ Belt

The receiver of the wireless ECG system is built into the console unit of the Johnson Generator Series Stepper. While using heart rate control modes, the computer monitors the exact measurement and control over the activity of the heart. Heart rate frequency is displayed while the computer continually compares heart rate and adjusts wattage (load) to maintain heart rate to the preprogrammed personal data.

Wrap the transmitter strap around your chest. Adjust the strap so that it covers the lower ribs and is tight enough not to slide while exercising.

Hint: For most effective transmission, wet the back of the transmitter (the side making contact with the skin) before putting it on. Holding the transmitter facing forward, position the center of the transmitter over your chest. The belt may be worn on the outside of clothing as long as the clothing is properly moistened under the back of the chest strap.

PRECAUTION: Erratic heart rate reception may occur if the Johnson Generator Series Stepper (used in conjunction with the Polar heart rate monitoring system) is in close proximity to strong sources of electromagnetic radiation such as TV sets, PCs, electric motors, and other fitness equipment. Only one transmitter should be used within the range of any one receiver, as the receiver may pick up several signals simultaneously, causing an incorrect readout.

THE MINIMUM DISTANCE BETWEEN TWO TRANSMITTERS AND OTHER RADIATION SOURCES SHOULD BE 3-1/2 FEET.

How to Wear Your Sensor/Transmitter

1. Snap one end of the chest strap onto the transmitter.
2. Adjust the band length so that the strap fits the chest snugly but not too tightly.
3. Snap the other end of the chest strap onto the transmitter.
4. Center the transmitter on your chest below the pectoral muscle, as shown in the diagram. (Diagram description: The diagram shows a person's chest with the transmitter positioned centrally below the pectoral muscles, and the strap extending around the torso.)
5. Pull the unit away from the chest by stretching the belt and moisten the conductive electrode strips underneath the snaps. If you wish to wear the band over a shirt, moisten the shirt area under the electrode strip.

Note: The transmitter is automatically on when you are wearing it. It turns off when it's not connected to your body. However, as moisture may activate the transmitter, please dry the transmitter after use.

You will need to be within three and a half feet of the receiver in the control panel/console to pick up the heart rate signal. Please note that your transmitter's signal may fluctuate erratically if you are too close to other Polar™ equipment. Maintain a distance of three and a half feet from other Polar™ units.

The chest band is washable. After detaching the transmitter, wash the band in warm water using a mild soap, and rinse in clear water. Never scrub the transmitter surfaces.

The transmitter uses an extended life, non-replaceable battery. If you need new transmitters, contact an authorized JOHNSON'S AGENT. Shorter belts for smaller people and extra belts are available if required. Contact an authorized JOHNSON'S AGENT for additional belts.

Important Safety Instructions

Failure to follow any of these safety instructions may result in injury or serious health problems.

• Do not drop or insert any object into any opening.
• Do not use outdoors.
• Keep children and pets away from your Generator Series Stepper. A child's curiosity may result in injury. Do not allow children to use the Stepper. The machine is designed and intended for adults, not children.
• Do not wear clothing that might catch on any parts of the Stepper.
• Make sure the Pedal Arm and handlebars are secure before each use.
• Do not dismount the Stepper until it has come to a complete STOP.
• Warn bystanders to keep a safe distance. Do not allow anyone to touch the Stepper while it is in operation.

CAUTION! If you experience chest pains, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your physician before continuing.

Determining Your Target Exercise Rate

Each person has a pulse rate range (Target Zone) at which they get the most aerobic benefit. Exercising below that range will have little effect in promoting fitness. Exercising at pulse rates above the Target Zone will add a great deal of extra effort for very little extra improvement in fitness.

The optimal target pulse rate range is between 70% and 85% (refer to Chart A) of the maximal pulse rate an individual can reach at all-out effort. Your approximate target pulse rate can be established with the formulas shown below. Remember that these values are for average individuals. For determining a more precise maximal pulse rate and target pulse rate zone, contact your physician for an exercise stress test.

• (220 - your age) x 60% (Conservative Target Heart Rate for the beginner)
  Example: 220 minus 40 years old = 180 x 60% = 108 Target Heart Rate
• (220 - your age) x 70% (Intermediate Target Heart Rate)
• (220 - your age) x 85% (Advanced Target Heart Rate for the well-conditioned person)

Be sure to consult your physician before engaging in any vigorous exercise and training, and obtain prior approval of the planned regimen.

Note: If you have had any recent surgery, or a muscle or joint problem, please consult your physician first.

Chart A: Guide to Target Exercise Rate

This chart illustrates target exercise heart rate zones based on age. The X-axis represents Age in Years (20-70), and the Y-axis represents Heart Rate in Beats Per Minute (100-200). The chart displays lines indicating the 70% Level and 85% Level, with a shaded "TARGET ZONE" between them. It also shows the "MAXIMAL ATTAINABLE HEART RATE" line. Specific heart rate values are plotted for various ages within the target zone.

*According to the principles of exercise programming set forth by the American Heart Association and the President's Council on Physical Fitness and Sports.

Chart B: Suggested Exercise Goals

These tables provide suggested time goals and target pulse rates for different age groups, broken down by week.

19 years-under

20-29 years

30-39 years

40-49 years

50-59 years

60 end over

Johnson Generator Series Stepper Maintenance

Moving your Johnson Generator Series Stepper

Carefully lift the horizontal rear floor support to move and steer the Johnson Generator Series Stepper to another location. Be gentle while moving the unit, as any sharp impact directly or indirectly to the computer can affect computer operation.

Daily Maintenance

Use a damp cloth to wipe your Johnson Generator Series Stepper and computer free of sweat. Periodically, wipe your Johnson Generator Series Stepper with a damp cloth and mild dishwashing detergent solution. Rinse with a clean, damp cloth and dry.

IMPORTANT: To avoid damaging the finish on your Johnson Generator Series Stepper and computer, never use a petroleum-based solvent when cleaning. As the computer is not waterproof, avoid getting excessive moisture on the unit.

This machine is for light-institutional use only.