Training Instructions; Endurance Training; Exercise Intensity; Exercise Extent - Kettler ST 7609-68 Mode D'emploi Et Instructions D'entraînement

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Training and operating instructions

Training Instructions

For Your Safety:

– Before beginning your program of exercise, consult your doc-

tor to ensure that you are fit enough to use the equipment. Base

your program of exercise on the advice given by your doctor.

Incorrect or excessive exercise may damage your health.

This device has particularly been designed and developed for

leisure time sportsmen. It is excellently suited for cardiovascu-

lar training.

The training methodically has to be organised on the princi-

ples of stamina training. This will predominantly cause

changes and adaptations of the cardiovascular system. This

includes the reduction of the resting pulse frequency and of the

load pulse.

This gives the heart more time for filling the ventricles and for

the blood circulation of the cardiac musculature (through the

coronary vessels. Moreover, depth of breathing and the vol-

ume of air that can be breathed in (vital capacity) are

increased. Further positive changes take place in the metabol-

ic system. In order to achieve these positive changes, the train-

ing has to be planned according to certain guidelines.

Planning and control of your training

The basis for your training planning is your current physical fit-

ness condition. Your family doctor can diagnose your person-

al fitness by means of an exercise tolerance test, which will

constitute the basis for your training planning. If you have not

undergone an exercise tolerance test, high training exertion

and/or overstraining must be avoided in all cases. The fol-

lowing rule should be considered in your planning: stamina

training is controlled via the scope of exertion as well as via

the level / intensity of exertion.

Regarding exertion intensity

The intensity of exertion should preferably be checked in your

fitness training via your heart's pulse rate. The maximum heart

rate per minute of > 220 minus age must not be exceeded. The

optimum training pulse is determined by age and training tar-

get.

Training target: fat burning/weight reduction

The optimum pulse frequency is calculated using the empirical

formula (220 – age x 0.65).

Advice: fat burning for energy supply only gains significance

after a minimum training period of 30 minutes.

Training target cardio-vascular fitness:

The optimum pulse frequency is calculated using the empirical

formula (220 – age x 0.75).

Pulsediagramm

Pulse

Fitness and Fat Burner

220

Maximalpulse

200

(220 minus Age)

180

160

Fitnesspulse

(75% of Max.Pulse)

140

120

100

Fat combustion pulse

(65% of Max.Pulse)

20 25 30 35 40 45 50 55 60 65 70 75 80

The intensity is predetermined in your training by means of

the braking levels. As a beginner, you should avoid too high

braking level settings for your training, as this will quickly

lead to exceeding the recommended pulse rate range. Start

by using a low braking level setting and then approach your

optimum training pulse step by step. Do not forget to regu-

larly check during your fitness training whether you still range

within the intensity area according to the above stated rec-

ommendations.

Sports physicians consider the following load factors to be

positive for fitness:

Frequency

daily

2-3 times weekly

1-2 times weekly

Beginners should not start with training units of 30 to 60 min-

utes.

A beginner training could be organised as follows during the

first four weeks:

Training frequency

3 times a week

In order to have a personal training documentation, you can

enter the training values achieved in the performance table.

Prior to and after every training unit gymnastic exercises last-

ing approx. 5 minutes serve the warming up and/or cooling

down. There should be a day without training between two

training units, if you later on prefer to train three times a week

for 20 - 30 minutes each. Otherwise nothing can be said

against a daily training.

Age

Duration

min

20-30

min

30-60

min

Extent of training session

1st week

2 minutes of training