Training Instructions; Endurance Training; Training Intensity; Training Distance - Kettler SM 9150-75 Mode D'emploi Et Instructions D'entraînement

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Training Instructions

This device has particularly been designed and developed

for leisure time sportsmen. It is excellently suited for cardio-

vascular training.

The training methodically has to be organised on the princi-

ples of stamina training. This will predominantly cause chan-

ges and adaptations of the cardiovascular system. This inclu-

des 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

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

increased. Further positive changes take place in the metabo-

lic system. In order to achieve these positive changes, the

training has to be planned according to certain guidelines.

Planning and control of your training

The basis for your training planning is your current physical

fitness condition. Your family doctor can diagnose your per-

sonal 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 following 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 excee-

ded. The optimum training pulse is determined by age and

training target.

Training target: fat burning/weight reduction

The optimum pulse frequency is calculated using the empi-

rical formula (220 – age) x 0.65.

Advice: fat burning for energy supply only gains signifi-

cance after a minimum training period of 30 minutes.

Training target cardio-vascular fitness:

The optimum pulse frequency is calculated using the empiri-

cal formula (220 – age) x 0.75.

The intensity is predetermined in your training by means of

the braking levels, ranging from 1-16. 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 regularly check during your fitness training

whether you still range within the intensity area according to

the above stated recommendations.

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

minutes.

A beginner training could be organised as follows during

the first four weeks:

Training frequency

Extent of training session

1st week

3 times a week

2 minutes of training