Kettler GYM@HOME TRACK S10 Instructions De Montage page 75

Scope of Physical Exertion
Duration of a training unit and its frequency per week:
The optimum exercise range is 65-75% of the individual's cardiovascular performance over a longer
period.
Warm-Up
At the beginning of each training session, you should spend 3-5 minutes warming up with a slowly
increasing level of exertion to bring your cardiovascular system and your muscles to the right tempe-
rature.
Cool-Down
Just as important is the so-called „cool-down". After each workout you should continue running slowly
for about 2-3 minutes. Initially, the exertion level for your further endurance training should basically be
increased by means of the scope of physical effort, e.g., training takes place 20 minutes daily instead of
10 minutes, or three times a week instead of twice a week. In addition to the individual planning of your
endurance training, you can also use the training programmes integrated into the treadmill's training
computer.
11. Biomechanics - Treadmill
11.1 Training Form and Movement Execution
On the treadmill, various forms of training can be used -- from walking, to power walking, to sprinting.
The movement execution of walking, power walking, running, and sprinting is divided into four phases:
Phase Start
Front Swing Support leg under
Phase the body's centre of
gravity
Phase
Vordere Schwungphase
Front Suppor- Touchdown of the
ting Phase foot
Vordere Stützphase
Back Suppor- Vertical posture
ting Phase
Back Swing Propulsion with the
Phase foot
Hintere Stützphase
Hintere Schwungphase
End
Touchdown of
the foot
Beginn
Stützbein unter dem
Körperschwerpunkt
Vertical posture When the foot touches down, forces are
Aufsetzen des Fußes
Propulsion with
the foot
Vertical posture
Vertikale Körperhaltung
Abstoßen des Fußes
Biomechanik – Laufband |
Notes / Motion Description
Here the maximum knee stroke takes
place and serves mainly for the forward
swing of the leg. When the foot makes
Ende
contact with the ground, the lower extre-
mities are cushioned by a passive braking
Aufsetzen des Fußes
movement within 10 - 20 ms.
generated that represent 2-3 times the
weight of the body. It is therefore import-
ant to wear the right footwear to adequa-
tely absorb the shock impact and to ensu-
Vertikale Körperhaltung
re a healthy pronation of the foot.
In the final phase, the foot is stretched out
and propulsion takes place via the first
toe.
Abstoßen des Fußes
Vertikale Körperhaltung
Hinweise /
Bewegungsbeschreibung
Hier findet der maximale Knie-
hub statt und dient hauptsäch-
lich dem Nachvornschwingen
des Beines. Beim Aufsetzen
des Fußes werden innerhalb
von 10-20ms die unteren
Extremitäten durch eine passi-
ve Abbremsbewegung
gedämpft
Beim Aufsetzen des Fußes ent-
stehen Kräfte die das 2-3
fache des Körpergewichts aus-
machen. Es sollte daher
darauf geachtet werden das
passende Schuhwerk zu tra-
gen, um die aufkommenden
Kräfte adäquat zu absorbieren
und eine gesunde Pronation
des Fußes zu gewährleisten.
In der Endphase wird der Fuß
gestreckt und es findet ein
Abstoßen über den ersten Zeh
statt
ENGLISH 23
EN