20
GB
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).
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:
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:
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.
Frequency Duration
daily 10 min
2-3 times weekly 20-30 min
1-2 times weekly 30-60 min
Training frequency Extent of training session
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
4th week
3rd week
2nd week
1st week
