Training Instructions; Training Guidelines - Kettler ST2610-9 Mode D'emploi

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With ear clip

The pulse sensor operates with infrared light and measures the

changes in the light transmission ratio of your skin, which are trig-

gered by your pulse beat. Before you attach the pulse sensor to

your ear lobe, rub it vigorously 10 times to stimulate the blood cir-

culation.

Avoid disruptive factors

• Attach the ear clip securely to your ear lobe and look for the

best spot at which to take the reading (heart symbol flashes un-

interruptedly).

• Do not exercise where you are directly exposed to strong light,

e.g. neon light, halogen lighting, spotlights, sunlight.

• Ensure that neither the ear clip nor its cable can be subjected

to vibration or shaking of any description. Always secure the

cable to your clothing with a clip, or better still to a headband.

Using the Cardio Puls Set (accessory)

Please refer to the Directions for Use.

Pulse-rate display malfunction

Should problems arise in recording pulse-rates, check the above

points again.

Check the battery voltage.

Malfunction in the training computer

Make a note of the height status. If the training computer appears

to be performing peculiarly, remove the batteries, check the bat-

tery voltage and put the batteries back in. A battery-change will

cause the overall height saved to be lost.

10.0 Training instructions

The KETTLER Power Stepper enables you to exercise in particular

the cardiovascular system as well as your thighs and gluteal mu-

scles.

Important tip

Before you embark on your training programme, check with your

GP whether the use of the KETTLER Power Stepper for training pur-

poses is appropriate in your case. Your personal training pro-

gramme should then be structured along the lines indicated by the

medical findings. We recommend the following training guideli-

nes for persons with cardiovascular disorders.

Training guidelines

Training using the KETTLER Power Stepper should be conducted in

accordance with the principles of endurance training. This means

that that the individual who is training does so applying a mode-

rate level of effort over an extended period of time. The step-fre-

quency you opt for will determine the level of intensity of your trai-

ning programme. In other words, the faster you climb, the more

intensive the training. Particular attention should be given at all ti-

mes, however, to ensuring that you do not overtax yourself and

expose yourself to excessive strain. Climbing stairs is an extreme-

ly strenuous exercise, and it is a considerable strain on the car-

diovascular system. It is advisable, therefore, to check during trai-

ning whether or not the level of intensity which you have opted for

is suitable. This you can do by measuring your pulse rate.

180 less age

is taken as a rough formula for establishing whether or not the in-

dividual's pulse rate is as it should be.

This implies that a 50-year-old person, for example, should con-

duct his/her endurance training assuming a pulse rate of 130.

Many recognised experts from the field of Sports Medicine take a

favourable view of training recommendations based on these cal-

culations. Your settings in training, therefore, for stepping fre-

quency and resistance should be such that you reach your ideal

pulse rate applying the above rough formula.

It should be pointed out, however, that these recommendations

only apply in the case of healthy persons and not in the case of

those who suffer from cardiovascular disorders!

With regard to extent of strain

The beginner increases the extent of strain which accompanies the

training programme gradually. The first few training sessions

should be relatively short ones and should include breaks.

Sports Medicine today favours the following load factors from the

point of view of enhancing fitness levels:

Training frequency

daily

2-3 times a week

1-2 times a week

Beginners should not start off with training sessions of 30-60 mi-

nutes. Beginner training can be structured as follows for the first 4

weeks:

Training frequency

Extent of training session

3 times a week

2 minutes of training