Kettler ERGORACE Manuel D'entraînement Et D'utilisation page 34

Training and operating instructions
Rule of thumb:
Training frequency Duration of training
daily 10 minutes
2–3 times a week 20–30 minutes
1–2 times a week 30–60 minutes
You should select the Watt performance in such a way as to
maintain your muscle stress over an extended period of time.
Higher performances (Watt) should be effected in connection
with a higher pedal rate. Too low a pedal rate (less than 60
rpm) leads to a static stress on the muscles and thus to prema-
ture fatigue.
Warm-Up
At the beginning of each training session you should limber
up for about 3-5 minutes, slowly increasing the exercise so as
to get your cardiovascular system and your muscles going
Cool-Down
So-called "cooling down" is equally important. After each trai-
ning session (after/without recovery), you should carry on pedal-
ling with a small pedal resistance for a further 2-3 minutes.
The stress in your further endurance training should first of all
be increased via the amount of stress, e.g. instead of 10
minutes, do 20 minutes a day; or instead of training 2x a
week, train 3x. Along with structuring your endurance training
to suit your personal requirements, you can always fall back on
the training programmes integrated in your training computer.
Glossary
Age
Input for the calculation of the maximum pulse.
B.M.I
Body Mass Index: Value depending on weight and height.
Calculation of the BMI:
Weight (kg)
–––––––––––– = Body Mass Index
Height (m )
2 2
Example of Thomas:
Weight 86 kg
Height 1.86 m
16
GB
86 (kg)
–––––––––– = 24,9
1,862 (m )
2
Standard values:
Age BMI
19-24 years 19-24
Classification
25-34 years 20-25
Underweight
35-44 years 21-26
Normal weight 20-25
45-54 years 22-27
Overweight
55-64 years 23-28
Adiposity
> 64 years 24-29
Severe adiposity >40
The result of Thomas (50 years) shows a BMI of 24.9, which
is a normal value. Deviating from the standard values can
result in damages to your health. Please consult your doctor.
Control
The electronic system regulates the performance and the pulse
on manually entered or preset values.
Dimension
Units for displaying km/h or mph, Kjoule or kcal, hours (h)
and performance (Watt).
Energy (realistic)
Bike ergometer:
The energy metabolism of the body is calculated with a
degree of efficiency of 25% necessary for the mechanic out-
put. The other 75% are converted into heat.
Cross ergometer:
Here the ratio is 16.7% and 83.3%.
Fat consumption pulse
Calculated value: 65% max. pulse
Fitness pulse
Calculated value: 75% max. pulse
Manual
Calculated value from: 40 - 90% max. pulse
Maximum pulse
Calculated value: 220 - age
Pulse monitoring
If an arrow appears, which is pointing downwards, your pulse is
11 beats above the target pulse. If an arrow appears, which is
pointing upwards, your pulse is 11 beats below the target pulse.
Menu
Display, in which values are shown or settings are changed
Percentage scale
Comparison between the current performance and the maxi-
mum preset appliance performance.
Performance
m f
Current value of the mechanic (braking) power in Watt. This is
<20 <19
the power, which the appliance converts into heat.
19-24
Profiles
25-30 24-30
A bar display showing performances or pulses over a period
30-40 30-40
of time or a distance.
>40
Programmes
Training possibilities which present manual performances or
target pulses or performances or target pulses determined by
the programme.
Pulse
Measuring the heart beat per minute.
Recovery
Measuring the recovery pulse at the end of the training. A dif-
ference is calculated from the starting and the end pulse and
a fitness grade is calculated on that basis. If you do not chan-
ge your training, the improvement of this grade is an indicator
of your fitness.
Reset
Delete the contents and restart the display
Interface
USB female connector for data transfer with a PC.
Target pulse
Pulse value, which is to be achieved, either manually or deter-
mined by the programme.