Bedienungsanleitung Kettler TRACK EXPERIENCE 07885-600 (Seite 18 von 92) (Deutsch, Englisch, Holländisch, Dänisch, Französisch, Italienisch, Portugiesisch, Spanisch, Polnisch)

520800

Zoom out

Zoom in

Vorherige Seite

1/92

Nächste Seite

– GB – Training

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:

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:

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)

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 cardiovascu-

lar performance than before.

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

vascular performance over a long time.

3. You recover more quickly from a certain cardiovascular per-

formance level than before.

Training frequnecy Extent of training session

1st week

3 x weekly 1 minute running

1 minute walking

2 minutes running

1 minute walking

2 minutes running

1 minute walking

1 minute running

1 minute walking

2st week

3 x weekly 2 minutes running

1 minute walking

3 minutes running

1 minute walking

2 minutes running

1 minute walking

3st week

3 x weekly 3 minutes running

1 minute walking

4 minutes running

1 minute walking

3 minutes running

1 minute walking

4st week

3 x weekly 4 minutes running

1 minute walking

5 minutes running

1 minute walking

4 minutes running

1 minute walking

Missbrauch melden von Frage und/oder Antwort

Libble nimmt den Missbrauch seiner Dienste sehr ernst. Wir setzen uns dafür ein, derartige Missbrauchsfälle gemäß den Gesetzen Ihres Heimatlandes zu behandeln. Wenn Sie eine Meldung übermitteln, überprüfen wir Ihre Informationen und ergreifen entsprechende Maßnahmen. Wir melden uns nur dann wieder bei Ihnen, wenn wir weitere Einzelheiten wissen müssen oder weitere Informationen für Sie haben.

Kettler TRACK EXPERIENCE 07885-600 Seite 18

Brauchen Sie Hilfe? Stellen Sie Ihre Frage.

Missbrauch melden von Frage und/oder Antwort

Art des Missbrauchs:

Forenregeln

Neu registrieren

Andere Handbücher von Kettler TRACK EXPERIENCE 07885-600

Das Handbuch wird per E-Mail gesendet. Überprüfen Sie ihre E-Mail.

Ihre Frage wurde zu diesem Forum hinzugefügt

Info