Kettler RACK EXPERIENCE Manual Del Usuario página 18

– GB – Training
Maximum pulse: maximum load is the term used when the indivi-
dual maximum heart rate has been reached. The maximum rea-
chable 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:
The optimum load intensity is reached at 65 – 75% of the individual
cardiovascular performance (see diagram).
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
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 beginner, avoid too high a
running pace or training with the tread inclined too steeply, other-
wise 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 training within your intensity range by your heart
rate.
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 in-
dividual cardiovascular performance is reached over a long pe-
riod.
Rule of thumb:
Training frequency
daily
2–3 times a week
1–2 times a week
18
90
Duration of training
10 minutes
20–30 minutes
30–60 minutes
Beginners should not begin with training units of 30 – 60 minutes.
Beginner training can be arranged in intervals for the first 4 weeks:
Training frequnecy
3 x weekly
3 x weekly
Age
3 x weekly
3 x weekly
Warm-up
At the beginning of every training unit, you should do 3 – 5 minu-
tes 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 in-
creased first by the extent of the load, e.g. instead of 10 minutes
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 cardio-
vascular performance over a long time.
3. You recover more quickly from a certain cardiovascular per-
formance level than before.
Extent of training session
1st 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
2st week
2 minutes running
1 minute walking
3 minutes running
1 minute walking
2 minutes running
1 minute walking
3st week
3 minutes running
1 minute walking
4 minutes running
1 minute walking
3 minutes running
1 minute walking
4st week
4 minutes running
1 minute walking
5 minutes running
1 minute walking
4 minutes running
1 minute walking