Training Instructions; Stress Intensity; Stress Range; Cool Down - Kettler MX 1 Mode D'emploi Et Instructions D'entraînement

Training instructions

Sports medicine and training science make use of bicycle ergometry among
others for the verification of the functionality of the heart, circulation and brea-
thing systems.
Whether your training after several weeks has achieved the desired effects, you
can find out the following:
1. You create a certain stamina performance with less heart-/ circulation
performance than before
2. You maintain a certain stamina performance with the same heart-/ cir-
culation performance over a longer period.
3. You recover quicker than before after a certain heart-/ circulation per-
formance.
Guide values for stamina training
Maximum pulse: By maximum stress we mean the attainment of the individual
maximum pulse. The maximum attainable heart frequency is dependent upon
age. Here the empirical formula is applicable: the maximum heart frequency per
minute corresponds to 220 pulse beats minus the age.
Example: Age 50 years > 220 – 50 = 170 pulse/min.
Weight: An expanded set of criteria for the determination of the optimal trai-
ning data is the weight. The target with stress is 3 for men, and with women 2.5
watts/kg body weight. Moreover, it must be taken into consideration that above
the age of 30 fitness performance reduces: with men approx. 1% and with
women 0.8% per year.
P u l s e d i a g r a m m
P u l s e
F i t n e s s a n d F a t B u r n e r
220
M a x i m a l p u l s e
200
( 2 2 0 m i n u s A g e )
180
160
F i t n e s s p u l s e
( 7 5 % o f M a x . P u l s e )
140
120
100
F a t c o m b u s t i o n p u l s e
80 ( 6 5 % o f M a x . P u l s e )
20 25 30 35 40 45 50 55 60 65 70 75 80
Example: Man; 50 years; weight 75 kg
> 220 – 50 = 170 pulse/ min. maximum pulse
> 3 watts x 75 kg = 225 watts
> Minus "age reduction" (20% of 225 = 45 watts)
> 225 – 45 = 180 watts (Target with stress)

Stress intensity

Stress pulse: The optimal stress intensity is attained at 65-75% (cf. diagram) of
the individual heart-/ circulation performance. Depending on the age this value
varies.

Stress range

Duration of a training unit and its frequency per week:
The optimal stress range is given, if 65-75% of the individual heart-/ circulation
performance is attained over a longer period.
General rule:
Either 10 min / training unit with daily training
Or approx. 30 min / training unit 2-3x / week
Or approx. 60 min / training unit with 1-2x / week
You should select the watt performance so that you can maintain the muscular
stress over a longer period.
Higher performances (watts) should be yielded with an increased pedal frequen-
cy. A too low pedal frequency of less than 60 UPM leads to a markedly static
stress of the muscles and consequently to premature fatigue.
Warm up
At the beginning of each Ergometer training unit you should do some warm up
pedalling for 3-5 minutes with slowly ascending load / stress to get your heart/
circulation and muscles moving.

Cool down

Just as important is the so-called "cool down". After each training session you
should continue to pedal for approx. 2-3 minutes against light resistance.
The stress for your stamina training should in principle be increased over the
stress range, e.g. each day instead of 10 minutes, 20 minutes or each week
instead of twice per week, train 3 times. Alongside the individual planning of
your stamina training you can go back to the training programs integrated into
90
Age the training computer of the Ergometer.
E r g o m e t e r M X 1
17
GB