Kettler PACER Manual De Instrucciones página 16

GB Training directions
HRC: HEART RATE CONTROL PROGRAM
The constant heart rate control program (HRC) requires you to set
a definite heart rate, which the control attempts to keep constant
during the entire training session. .
The user has the possibility, based on their goal heart rate value
(Max. goal pulse), to individually set up the treadmill training pro-
gram. The treadmill automatically selects the incline/ INCLINE or
the speed/ SPEED in order to reach and maintain the goal heart
rate of the user.
In order to set up the goal heart rate program you need to input
length of time you are going train, your age and your goal heart
rate.
1. Insert the safety key and press SPEED (+) or (-) until the HRC
is displayed on the console.
2. Press the Mode button and SPEED (+) or (-) in order to set
the desired training time. The standard length of time is 24.
3. Press the Mode button SPEED (+) or (-) in order to input your
correct age (13-80)
4. Press the Mode button and SPEED (+) or (-) in order to select
your goal heart rate (60-180).
5. Press the Mode button and SPEED (+) or (-) in order to set
the maximum speed (MAX SPEED).
6. Press the Mode button and SPEED (+) or (-) in order to set
maximal incline (MAX INCLINE).
7. Press the start button and the treadmill runs for 3 minutes at
3 km/h or 2 mph to warm up and the incline up to level 5
(fixed predetermined values, unchangeable). Following the
3 minute warm up the treadmill changes the speed and incli-
ne in order to bring your heart rate into line with your goal
heart rate.
Important Note: If the treadmill does not recognise your heart rate
within 30 seconds after the warm up time has expired then it will
be stopped automatically for safety reasons.
16
Training directions
Running is a very efficient form of fitness training. With the tre-
admill, you can go through controlled and regulated running
exercises at home, no matter what the weather is like outside.
The treadmill is suitable not only for jogging, but also for wal-
king exercise. Before you start training, you should read the fol-
lowing notes!
Planning and controlling your running training
The basis for planning your training is your current physical fit-
ness. With an endurance test, your physician can diagnose
your personal capability, upon which you will base your trai-
ning plan. If you have not had an endurance test, you must at
any rate avoid high training loads or overload.
You should remember the following principle for the training
plan:
Endurance training is regulated both by the extent of the load
and the amount / intensity of the load.
Guidelines for endurance training
Load intensity
The load intensity during running training is preferably monito-
red by your heart's pulse rate.
Maximum pulse: maximum load is the term used when the
individual maximum heart rate has been reached. The maxi-
mum reachable 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:
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
The optimum load intensity is reached at 65 – 75% of the indi-
vidual 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 begin-
ner, avoid too high a running pace or training with the tread
inclined too steeply, otherwise 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 trai-
ning within your intensity range by your heart rate.
90
Age