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Recovery pulse
The computer is also able to measure your recovery pulse on completion of
exercise. This is activated automatically when the exercising session ends.
The computer measures your pulse for one minute.
The time is shown running back to zero. The current recovery pulse appears
in display space (15).
After 60 seconds the symbol "LT Ø Puls F(1- 6)"appears in the display.
It indicates the average pulse rate during the previous training session and
also calculates your personal fitness mark.
The computer calculates the difference and gives you a fitness mark calcu-
lated by the following formula:
Mark = 6 - P1 - P2
P1 = pulse rate during exercise
P2 = pulse rate after one minute recovery time
(Mark 1 is excellent, mark 6 poor).
Comparing the pulse rates during exercise and recovery is a simple and
effective means of judging physical fitness. This fitness mark is a quick
way of evaluating your resilience following physical exertion. If you ex-
ercise regularly, you will soon notice an improvement in your fitness
mark. In order to keep track of your performance, we recommend that
you enter your measurement values in the table provided for this pur-
pose.
Note
The pulse sensor functions using infra-red light and measures changes in
the transparency of the skin caused by the pulse rate. Before clipping it
on, rub your ear lobe vigorously about 10 times to increase the circula-
tion. The calculation of your pulse begins when the heart symbol in the dis-
play flashes in time with your heartbeat. Due to the high degree of am-
plification necessary, the impulses picked up by the sensor must be free of
any inter-ference.
• fix the ear clip firmly to the lobe of the ear, and wait for the most favour-
able moment before removing it.
• do not exercise in bright light, e.g. neon light, halogen light, spot-lights
or direct sunlight
• avoid vibrations and swaying of the sensor and its lead; attach the lead
to your clothing or to a headband using the clip provided.
If incorrect readings are obtained, ensure that the above points have all
been complied with.
Switching the computer off
The computer switches off automatically after 4 minutes.
Exercising instructions for Stratos
The cycle has been specially developed for the amateur sportsman. It is
ideal for improving heart and circulatory functions.
Exercising with the cycle should be done systematically according to the
principles of general endurance training. This is aimed mainly at bringing
about improvements in the function of the heart and circulatory systems.
This includes lowering the pulse rate both during the exercise and recov-
ery periods.
This allows more time for the heart ventricles to fill, and improves the cir-
culation of blood in the heart itself (through the coronary vessels). In ad-
dition, the depth of breathing and the amount of air inhaled increase. Oth-
er important changes also take place in the metabolism of the body. To
gain the full benefit from these changes, a systematic program of exercise
is indispensible.
Intensity of exercise
The intensity with which exercising takes place is controlled both by the
frequency (i.e. speed) of pedalling and the resistance to be overcome. The
resistance is set by the user by means of the 10-stage setting knob. It is ex-
tremely important to avoid over-exertion, as this may have serious conse-
quences for your health.
Use the pulse rate indicator to ensure that you have selected the correct in-
tensity for your exercising session. A useful rule of thumb is:
180 minus age in years.
This would mean, for example, that the pulse rate of a 50 - year - old should
be around 130 during exercise.
This method of calculating the correct pulse rate for training has approved
by many medical scientists. You should therefore adjust your pedalling
speed and the amount of resistance to comply with the above rule. These
recommendations apply only to healthy persons, and not to persons with
heart or circulatory complaints.
Degree of exertion
The beginner is advised to increase his degree of exertion only gradually.
The first training sessions should be relatively short with intervals of vary-
10
ing lenghts between them.
The following pattern has been shown to be most effective.
Frequency
daily
2-3 times weekly
1-2 times weekly
Training sessions of 30-60 minutes are not suitable for beginners.
For beginners, the following pattern should be observed in the first 4
weeks.
Frequency
three
three
three
three
To keep track of your own personal program of exercise, the figures
achieved can be entered in the performance table.
Performance record
Date
Effort stage
Distance
(km)
Before and after each exercise session, take 5 minutes of stretching exer-
cises by way of warming up and coolig down. When you have subse-
quently progressed to 2 exercise sessions of 20 - 30 minutes per week, al-
low one day without exercise between each two exercise days. Apart
from this, there is no reason why you should not exercise for 10 minutes
each day on the Kettler Stratos.
For more tips on healthy exercise, see "Fit and Healthy" by Dr. S. Starisch-
ka (published by Falken).
Duration
10
min
20-30
min
60
min
Lenght of exercise blocks
1st week
2 minutes training
1 minute break for exercises
2 minutes training
1 minute break for exercises
2 minutes training
2 nd week
3 minutes training
1 minute break for exercises
3 minutes training
1 minute break for exercises
2 minutes training
3 rd week
4 minutes training
1 minute break for exercises
3 minutes training
1 minute break for exercises
3 minutes training
4 th week
5 minutes training
1 minute break for exercises
4 minutes training
1 minute break for exercises
4 minutes training
Time
P1
P2
min.
Mark
17
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