Bedienungsanleitung Kettler 07885-300 TRACK PERFORMANCE (Seite 24 von 112) (Deutsch, Englisch, Holländisch, Dänisch, Französisch, Italienisch, Portugiesisch, Spanisch, Polnisch)

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Training Instruction

Training directions

Running is a very efﬁcient form of ﬁtness training. With the tread-

mill, you can go through controlled and regulated running exerci-

ses at home, no matter what the weather is like outside. The

treadmill is suitable not only for jogging, but also for walking exer-

cise. Before you start training, you should read the following notes!

Planning and controlling your running training

The basis for planning your training is your current physical ﬁtness.

With an endurance test, your physician can diagnose your perso-

nal capability, upon which you will base your training plan. If you

have not had an endurance test, you must at any rate avoid high

training loads or overload.

You should remember the following principle for the training plan:

Endurance training is regulated both by the extent of the load and

the amount / intensity of the load.

Guidelines for endurance training

Load intensity

The load intensity during running training is preferably monitored

by your heart’s pulse rate.

Maximum pulse: maximum load is the term used when the indivi-

dual maximum heart rate has been reached. The maximum rea-

chable heart rate depends on age.

The rule of thumb here is: the maximum heart rate per minute equals

220 beats minus your age.

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

Load pulse:

The optimum load intensity is reached at 65 – 75% of the individual

cardiovascular performance (see diagram).

65% = aim of training is to burn fat

75% = aim of training is to improve fitness

This value changes depending on age.

The intensity during training is regulated with the treadmill ﬁrstly

by running speed and secondly by the incline angle of the tread.

The physical load increases at higher speeds. It also increases if the

incline angle is increased. If you are a beginner, avoid too high a

running pace or training with the tread inclined too steeply, other-

wise you could quickly exceed the recommended heart rate range.

You should set your individual running pace and incline angle when

training on the treadmill such that you reach your optimum heart

rate according to the indications above. While running, monitor

whether you are training within your intensity range by your heart

rate.

Extent of load

Duration of one training unit and number of units per week:

Pulsediagramm

Fitness and Fat Burner

220

200

180

160

140

120

100

Pulse

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)

The optimum extent of load is reached when 65 – 75% of the in-

dividual cardiovascular performance is reached over a long pe-

riod.

Rule of thumb:

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

Beginner training can be arranged in intervals for the ﬁrst 4 weeks:

Warm-up

At the beginning of every training unit, you should do 3 – 5 minu-

tes of warm up running, slowly increasing the load in order get

your cardiovascular system and musculature going.

Cool-down

Just as important is the so-called cool-down. After every training

session, you should continue to run slowly for about 2 – 3 minutes.

The load for your further endurance training should generally be in-

creased ﬁrst by the extent of the load, e.g. instead of 10 minutes

daily, do 20 minutes or instead of once weekly, train twice or three

times a week. Beside the individual planning of your endurance

training, you can fall back on the training programs integrated into

the training computer on the treadmill. You can determine whether

your training has achieved the desired result after some weeks as

follows:

1. You manage a certain endurance level at lower cardiovascular

performance than before.

2. You maintain a certain endurance level with the same cardio-

Training frequency Duration of training

daily 10 minutes

2–3 times a week 20–30 minutes

1–2 times a week 30–60 minutes

Training frequency Extent of training session

3 times a week 2 minutes of training