Bedienungsanleitung Kettler 07647-800 Cross M (Seite 17 von 84) (Deutsch, Englisch, Holländisch, Dänisch, Französisch, Italienisch, Portugiesisch, Spanisch, Polnisch)

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Training Instructions

Sports medicine and training science use cycle ergometry,

among other things, for the examination of the functional capa-

bility of heart, circulation and respiratory system.

You can find out whether or not you have achieved the desired

effect from your training after several weeks using the following

method:

1. You manage a particular endurance performance with less

heart / circulation performance than previously

2. You sustain a particular endurance performance with the

same heart / circulation performance over a longer period.

3. You recover more quickly than previously after a particular

heart / circulation performance.

Guide values for the endurance training

Maximum pulse: maximum strain means the reaching of the

individual maximum pulse. The maximum achievable heart rate

is dependant on age.

Here, the following empirical formula applies: the maximum

heart rate per minute corresponds to 220 heart beats minus age

in years.

Example: age 50 years -> 220 – 50 = 170 pulse / min.

Load Intensity

Load pulse: the optimum intensity of load is reached at 65–75%

(see also diagram) of the maximum pulse. This value changes

depending on age.

Pulsediagramm

Fitness and Fat Burner

220

200

180

160

140

120

100

Pulse

Age

20 25 30 35 40 45 50 55 60 65 70 75 80

Maximalpulse

(220 minus Age)

Fitnesspulse

(75% of Max.Pulse)

Fat combustion pulse

(65% of Max.Pulse)

Extent Of Load

Duration of a training unit and its frequency per week:

The optimum extent of load is attained, if 65–75% of the indivi-

dual heart / circulation performance is achieved over a longer

period.

Empirical Formula:

Beginners should not begin with training units of 30-60 minutes.

The beginner’s training can be planned as follows in the first 4

weeks:

It is recommended that you perform approx. 5 minutes of exer-

cises before and after every training unit, in order to warm up

and cool down. There should be a training-free day between

each two consecutive training units, if you prefer training sessi-

ons of 20-30 minutes 3 times a week later on in your training.

Otherwise, there is no reason why you should not train daily.

Training frequency Extent of training session

3 times a week 2 minutes of training