Training Instructions - Kettler SK Instrucciones De Entrenamiento Y Operación

Information on pulse measuring
The pulse calculation starts when the heart symbol in the dis-
play flashes according to your pulse beat.
With ear clip
The pulse sensor operates with infra-red light and measures
the changes in the light permeability of your skin caused by
your pulse beat. Before fastening the pulse sensor to your ear
lob, please rub it strongly 10 times in order to increase blood
circulation.
Avoid interfering impulses.
• Fasten the ear clip carefully at your ear lob and try to find
the most favourable point for sensoring (heart symbol flas-
hes without interruption).
• Do not train directly under strong incidence of light, e.g.
neon light, halogen light, spot light, sunlight.
• Completely avoid any vibrations and wobbling of the ear
sensor including cable. Always fasten the cable with the
clip at your clothes or - even better - at a headband.
With a chest strap
Please read the instructions on the back of the packaging.
Mobile telephones, TV sets and other electronic equipment
generating an electric field may create problems for heart-fre-
quency measurement.
Malfunction in the training computer
Turn the main switch off and then on again. In case of a mal-
function at the date or time display, change the battery on the
backside of the display panel. (See assembly instructions)
Information on the interface
Via this interface, you are able control the device with a pc /
notebook by means of the software WORLD TOURS. For furt-
her information on software and updates (firmware) for this
device please visit our website: www.kettler.de.

Training Instructions

You can determine whether or not your course of training has
had the desired effects after a few weeks by doing the follo-
wing:
1. You achieve a certain level of staying power with less car-
diovascular output than before;
2. You achieve a certain level of staying power for a longer
period of time, though with the same cardiovascular out-
put;
3. After achieving a certain level of cardiovascular output,
you recover more quickly than previously.
Standard values for endurance training
Maximum pulse rate: Maximum stress means achieving the
individual maximum pulse rate. The achievable maximum
heart rate depends on the age.
The following rule of thumb applies: The maximum heart rate
per minute equates to 220 pulse beats minus your age.
Example: Age 50 years > 220 - 50 = 170 pulse beats/min
Weight: Another criterion for determining the optimal training
data is the weight. The target specification for stress is 3
Watt/kg weight for men and 2.5 Watt/kg weight for
women. You must also take into consideration that the phy-
sical efficiency decreases at the age of 30 and beyond:
with men approx. 1% and with women approx. 0.8% per
life year.
Example: Man, age 50; weight 75 kg
> 220 - 50 = 170 pulse beats/min maximum pulse
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.
Pulsediagramm
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
(220 minus Age)
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
80
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80
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:
Training frequency
daily
2–3 times a week
1–2 times a week
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
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
90
Age
Body Mass Index: Value depending on weight and height.
Calculation of the BMI:
Weight (kg)
–––––––––––– = Body Mass Index
Height 2 (m 2 )
Duration of training
10 minutes
20–30 minutes
30–60 minutes
17
GB