Kettler SM3600 Instrucciones De Entrenamiento Y Manejo página 32

Training and Operating Instructions
cardiovascular system in an ideal manner and promotes the fat
metabolism. The innovative elliptical sequence of movements of
the treads strengthens the leg and gluteal muscles especially joint-
sparing, the training of the upper part of the body coupled with
the legwork mainly stresses the arm, shoulder, pectoral and dor-
sal muscles.
Before starting the training you should read the following notes
carefully!
The above and following notes on training are recommended for
persons without cardiovascular problems only.
Notes on training
Workout with the cross-trainer is to be designed methodically
according to the principles of stamina training. Stamina training
mainly causes changes and adaptations in the cardiovascular
system. This includes the decrease of the rest pulse frequency and
the pulse under load. Thus the heart disposes of more time for fil-
ling the ventricles and blood flow in the cardiac musculature
(through the coronary vessels). Furthermore, depth of breathing
and amount of air inspired are increased (vital capacity). Further
positive changes take place in the metabolic system. To achieve
these positive changes the training must be planned according to
certain guidelines.
Planning and control of your training
The basis for the planning of the training is your current physical
condition. With an exercise tolerance test your general practitio-
ner can diagnose your personal capability, which represents the
basis for your planning of the training. If you did not have an
exercise tolerance test executed, high training loads or overloa-
ding, respectively, have to be avoided in any case. You should
remember the following principle for your planning: stamina trai-
ning is controlled via the scope of load as well as via the height
/ intensity of load.
About load intensity
Pulse under load: the optimal load intensity is achieved at 65–75
% (comp. diagram) of the individual cardiovascular performance.
This value changes age-related.
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
For the Crosstrainer, intensity is on the one hand controlled via
the speed of movement and on the other hand via the resistance
of the magnet braking system. With increasing speed of move-
ment, the physical load is increased as well. It also increases,
when the braking resistance is increased. As a beginner avoid a
too high speed or training with a too high braking resistance,
since in that the recommended pulse frequency range can be
quickly exceeded. During the training check on the basis of your
pulse frequency, whether you work out in your intensity range
according to the diagrams shown.
About the scope of load
Beginners increase the scope of load of their training only gra-
dually. The first training units should be relatively short and in
32
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intervals. Sports medicine considers the following load factors as
fitness-positive:
Training frequency
daily
2–3 times a week
1–2 times a week
Beginners should not start with training units of 30-60 minutes.
The beginner training can be planned as follows within the first 4
weeks:
Training frequency
3 times a week
3 times a week
3 times a week
3 times a week
Before and after each training unit, approx. 5 minutes of gymna-
stics serve warming up or cooling down, respectively. Between
two training units there should be a day off (no training), when in
the later course you prefer the 3 times a week training of 20-30
minutes. Otherwise there are no arguments against a daily 10
minute training.
Beside the individual planning of your stamina training you can
fall back on the training programs integrated in the training com-
puter of the Crosstrainer (comp. page 9 cont).
Sequence of movements (Crosstrainer)
90
Age
The sequence of movements of the cross training is already pro-
vided by the elliptic rotation of the treads and the position of the
handlebars. Despite of that, the following should be observed:
Before the training, always check correct installation and
■
standing of the equipment.
When getting onto the equipment, one tread must be in the
■
lowest and one in the highest position. Grab the handlebars
with both hands and mount the lower treat first. When get-
ting off the equipment, step off the upper tread first.
Set the treads to the optimal distance to the handlebars for
■
you; in that observe sufficient legroom to the handlebars.
Execute your training with respective sports shoes and obser-
■
ve secure standing on the treads.
Duration of training
10 minutes
20–30 minutes
30–60 minutes
Extent of training session
1st 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 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
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
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