Kettler PACER Manual De Instrucciones página 17

Training directions
Extent of load
Duration of one training unit and number of units per week:
The optimum extent of load is reached when 65 – 75% of the
individual cardiovascular performance is reached over a long
period.
Rule of thumb:
Either 10 min / training unit with daily training
or 20 – 30 min / training unit with 2 to 3 times a week
or 30 – 60 min / training unit with 1 to 2 times a week
Beginners should not begin with training units of 30 – 60 minu-
tes. Beginner training can be arranged in intervals for the first 4
weeks:
Training frequnecy
3 x weekly
3 x weekly
3 x weekly
3 x weekly
Extent of training session
1 st week
1 minute running
1 minute walking
2 minutes running
1 minute walking
2 minutes running
1 minute walking
1 minute running
1 minute walking
2 st week
2 minutes running
1 minute walking
3 minutes running
1 minute walking
2 minutes running
1 minute walking
3 st week
3 minutes running
1 minute walking
4 minutes running
1 minute walking
3 minutes running
1 minute walking
4 st week
4 minutes running
1 minute walking
5 minutes running
1 minute walking
4 minutes running
1 minute walking
Warm-up
At the beginning of every training unit, you should do 3 – 5
minutes of warm up running, slowly increasing the load in order
get your cardiovascular system and musculature going.
Cool-down
Just as important is the so-called cool-down. After every training
session, you should continue to run slowly for about 2 – 3 minutes.
The load for your further endurance training should generally be
increased first by the extent of the load, e.g. instead of 10 minu-
tes daily, do 20 minutes or instead of once weekly, train twice
or three times a week. Beside the individual planning of your
endurance training, you can fall back on the training programs
integrated into the training computer on the treadmill. You can
determine whether your training has achieved the desired result
after some weeks as follows:
1. You manage a certain endurance level at lower cardiovascu-
lar performance than before.
2. You maintain a certain endurance level with the same car-
diovascular performance over a long time.
3. You recover more quickly from a certain cardiovascular per-
formance level than before.
Notes on pulse measurement by hand pulse
A minute current created by the contraction of the heart is recor-
ded by the hand sensors and analysed by the electronics
• Always cover the contact areas completely with both hands
• Avoid clasping jerkily
• Hold your hands calmly and avoid contraction and rubbing
on the contact areas.
Special training directions
The sequence of running exercises should be familiar to everyone.
Nevertheless, there are certain points that should be observed
when running:
• Always make sure the structure and condition of the unit are
correct before training.
• Only get on and off the unit when it is at a complete stand-
still and hold the hand grips to do so.
• Fasten the cord of the safety tread-stop key to your clothing
before starting the treadmill.
• Train with the proper running or sports shoes.
• Running on a treadmill is different from running on normal
ground. Therefore, you should prepare yourself for the run-
ning training with slow walking on the treadmill.
• Hold firmly onto the handlebars during your first training
units in order to avoid uncontrolled movements that could
lead to a fall. This applies especially to operating the com-
puter while running.
• Beginners should not adjust the incline of the tread to too
high a position, in order to avoid overload.
• Run in as even a rhythm as possible.
• Only train in the middle of the tread.
GB
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