Bedienungsanleitung Kettler REGATTA 500 - RO1031-100 (Seite 24 von 40) (Deutsch, Englisch, Französisch)

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KETTLER | TRAINING INSTRUCTIONS

24 ENGLISH

Training recommendation

For the optimal training management, training in the following pulse zones is recommended:

60–70% of the maximum heart rate

• Increase in basic endurance and regeneration

• With this exertion, the body gains the greatest share of the required energy from the burning

of fat

• Pleasant, calm breathing, low muscular exertion, light sweating

• Recommended for everyone

80–90 % of the maximum heart rate

• Increase of maximum performance ability

• Muscular fatigue and high breathing rate

• The body can no longer cover the oxygen requirements; suitable for very ﬁt persons and short

training units.

On the one hand, the intensity of rowing machine training is governed by the beat, and on the

other hand, by the resistance of the cable. As the beat rises, the intensity of the training increases.

It also increases if the resistance is increased. As a beginner, choose a low intensity, i.e. the pulse

rate should be below 20 beats per minute and the resistance should be set low. As a beginner,

avoid too high a beat or training with resistance that is too high. Try to ﬁnd your personal beat

and the optimal resistance of the oar cable using the recommended pulse rate.

Advice on manual pulse measurement

Should you train without electronic pulse measurement, check your pulse rate at three points

in time during the training. The resting heart rate is established before the training. During the

training (approx. 10 minutes after the start of the training), one checks one’s exertion heart rate,

which, if the correct exercise intensity is deployed, should be close to the training recommenda-

tion. A minute after the end of the training, you measure the recovery heart rate. You enter the

three values in the table provided for this. Regular training leads to a reduction in the resting and

exertion heart rate. This is one of the numerous positive effects of endurance training. Since the

heart beats more slowly, more time is available for ﬁlling the ventricles and the circulation of the

cardiac musculature (through the coronary vessels). Feel your pulse on your carotid or on your

wrist whilst extending your thumb. Count your pulse rate for 10 seconds and multiply this ﬁgure

by 6; this gives you your pulse rate per minute.

Measure your pulse rate at three points in time:

1. Before the training = resting heart rate

2. 10 minutes after the start of the training = training or exertion heart rate

3. One minute after the training = recovery heart rate

If you train regularly, you will see that your recovery heart rate is signiﬁcantly lower than your

exertion heart rate. This is an indicator of good cardiovascular ﬁtness.

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