NOTE: Kjoule/Kcal - Calculation
The energy consumption is a recommended value. The
calculated value has no medical claim.
TRAINING –
Running is a highly efficient form of fitness training. The
running belt enables you to carry out controlled and well-
measured training by running at home, whatever the weather
outside. The treadmill is not only suitable for jogging, but also
for walking training. Before you commence training, you
should read the following information carefully!
Planning and managing your running/training:
• Your training should be based on your actual physical-
performance levels.
• Your GP can assess your personal performance-levels by
means of an exercise test. It is precisely these performance
levels that will form the basis of your training schedule. If you
have not undergone an exercise test, under no circumstances
should you take on high or excessive training loads. You
should note the following fundamental principle when setting
about planning: Endurance is controlled both by the extent of
the exercise engaged in and its level of intensity.
Some guidelines for endurance training:
• Exercise intensity rate: When training by running,
exercise-intensity levels are best checked via the pulse-rate of
your heart.
• Maximum pulse rate: By maximum load we mean reaching
your maximum personal pulse rate. The maximum achievable
pulse rate of your heart depends on your age. The rule of
thumb here is:
The maximum pulse rate of the heart equates to 220 pulse
beats minus your age.
Example: Age 50 years > 220 – 50 = 170 pulse beats/min.
Exercise pulse rate:
Optimum load intensity is reached at a level of 65–75% of your
personal cardiovascular output (cf. diagram).
• 65% = Training target: fat burn-up
• 75% = Training target: improved fitness
This value will change depending on age. The level of intensity
during training is regulated by means of the running belt, via
the running speed, on the one hand and on the other, via the
angle of inclination of the running surface. The load increases
as the speed increases. It also increases when the angle of
inclination is increased. Avoid running at too high a speed or
with the running surface at too extreme an angle of inclination
when still at the beginner stage as this can quickly lead to the
recommended pulse rate range being exceeded. You should
set your personal running speed and the angle of inclination of
the running surface at levels that will ensure you achieve your
optimum pulse rate as per the above details. By checking your
pulse rate while running you will be able to establish whether or
not you are training within your recommended intensity range.
Extent of exercise:
Duration of a training session and frequency per week:
• The extent of exercise can be regarded as ideal when 65–75%
of your personal cardiovascular output is achieved over an
extended period. The rule of thumb here is:
Either 10 min / per training session for daily training,
or 20 - 30 min / per training session for training 2–3x /
weekly,
or 30 - 60 min / per training session for training 1–2x /
weekly.
• Beginners should not start off with training sessions of 30-60
minutes duration. Beginner training can be planned on the
basis of intervals during the first 4 weeks:
