Bedienungsanleitung Kettler RE7 - 07688-100 (Seite 35 von 200) (Deutsch, Englisch, Holländisch, Dänisch, Französisch, Italienisch, Portugiesisch, Spanisch, Polnisch)

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3 Watt x 75 kg = 225 Watt

> Minus “age discount” (20% of 225 = 45 Watt)

> 225 -45 = 180 Watt (target specification in case of stress)

Stress intensity

Stress pulse: The optimal stress intensity is achieved at 65 -

75% (see diagram) of the individual cardiovascular perfor-

mance. This value will change, depending on the age.

Amount of stress

Duration of a training session and frequency per week:

The amount of stress can be regarded as ideal when 65 -

75% of your personal cardiovascular performance is achie-

ved over an extended period of time.

Rule of thumb:

You should select the Watt performance in such a way as to

maintain your muscle stress over an extended period of time.

Higher performances (Watt) should be effected in connection

with a higher pedal rate. Too low a pedal rate (less than 60

rpm) leads to a static stress on the muscles and thus to prema-

ture fatigue.

Warm-Up

At the beginning of each training session you should limber

up for about 3-5 minutes, slowly increasing the exercise so as

Training frequency Duration of training

daily 10 minutes

2–3 times a week 20–30 minutes

1–2 times a week 30–60 minutes

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)

to get your cardiovascular system and your muscles going

Cool-Down

So-called “cooling down” is equally important. After each trai-

ning session (after/without recovery), you should carry on

pedalling with a small pedal resistance for a further 2-3 minu-

tes.

The stress in your further endurance training should first of all

be increased via the amount of stress, e.g. instead of 10

minutes, do 20 minutes a day; or instead of training 2x a

week, train 3x. Along with structuring your endurance training

to suit your personal requirements, you can always fall back

on the training programmes integrated in your training com-

puter.

Glossary

Age

Input for the calculation of the maximum pulse.

B.M.I

Body Mass Index: Value depending on weight and height.

Calculation of the BMI:

Weight (kg)

–––––––––––– = Body Mass Index

Height

)

Example of Thomas:

Weight 86 kg

Height 1.86 m

86 (kg)

–––––––––– = 24,9

1,86² (m

)

Standard values:

Age BMI

19-24 years 19-24

25-34 years 20-25

35-44 years 21-26

45-54 years 22-27

55-64 years 23-28

> 64 years 24-29

Classification m f

Underweight <20 <19

Normal weight 20-25 19-24

Overweight 25-30 24-30

Adiposity 30-40 30-40

Severe adiposity >40 >40

The result of Thomas (50 years) shows a BMI of 24.9, which

is a normal value. Deviating from the standard values can

result in damages to your health. Please consult your doctor.

Control

The electronic system regulates the performance and the pulse

on manually entered or preset values.

Dimension

Units for displaying km/h or mph, Kjoule or kcal, hours (h)

and performance (Watt).

Energy (realistic)

Bike ergometer:

The energy metabolism of the body is calculated with a

degree of efficiency of 25% necessary for the mechanic out-

put. The other 75% are converted into heat.

Cross ergometer:

Here the ratio is 16.7% and 83.3%.

Fat consumption pulse

Calculated value: 65% max. pulse

Fitness pulse

Calculated value: 75% max. pulse

Manual

Calculated value from: 40 - 90% max. pulse

Maximum pulse

Calculated value: 220 - age

Pulse monitoring

If an arrow appears, which is pointing downwards, your

pulse is 11 beats above the target pulse. If an arrow appears,

which is pointing upwards, your pulse is 11 beats below the

target pulse.

Display, in which values are shown or settings are changed

Percentage scale

Comparison between the current performance and the maxi-

mum preset appliance performance.

Performance

Current value of the mechanic (braking) power in Watt. This is

the power, which the appliance converts into heat.

Profiles

A bar display showing performances or pulses over a period

of time or a distance.

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