Training Instructions - Kettler SE 3610 Instrucciones De Entrenamiento Y Operación

Training Instructions

Sports medicine and training science use ergometry, among
other things, for the examination of the functional 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 longer period.
3. You recover more quickly than previously after a particular
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 maximum
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.
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
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:
Training frequency
daily
2–3 times a week
1–2 times a week
The beginner's training can be planned as follows in the first 4
weeks:
90 Age
Duration of training
10 minutes
20–30 minutes
30–60 minutes
Training frequency Extent of training session
1st week
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
2nd week
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3rd week
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
4th week
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
It is recommended that you perform approx. 5 minutes of exer-
cises 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 sessi-
ons of 20-30 minutes 3 times a week later on in your training.
Otherwise, there is no reason why you should not train daily.
SE3610
17
GB