Bedienungsanleitung Kettler ST3007-8 (Seite 17 von 60) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Polnisch)

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Training Instructions

Sports medicine and training science use cycle ergome-

try, among other things, for the examination of the func-

tional capability 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 lon-

ger period.

3. You recover more quickly than previously after a parti-

cular 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 maxi-

mum 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.

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

individual heart / circulation performance is achieved

over a longer period.

Empirical Formula:

Either 10 min / training unit in daily training

or approx. 30 min / training unit with 2–3x /

week.

or approx. 60 min / training unit with 1-2x / week

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:

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)

It is recommended that you perform approx. 5 minutes of

exercises 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 sessions 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