General Instructions; System Signals; Recovery; Calculation Of Average Value - Kettler SM338x-68 Instrucciones De Entrenamiento Y Manejo

General instructions

System signals

Activation of the device
If you activate the device, a signal is emitted during the segment
test.
Presetting
A short signal is emitted, if you reach a presetting like time,
distance and KJoule/kcal.
Exceeding of maximum pulse
If the set maximum pulse is exceeded by one pulse beat, two
short signals are emitted for the time of exceedance.

Recovery

Calculation of the fitness mark (F):
mark (F) = 6.0 –
P1 stress pulse
F1.0 = very good

Calculation of average value

The calculations of the average values refer to training units in
the past until a reset or the sleep mode.

Instructions for pulse measurement

The pulse measurement starts as soon as the heart in the display
blinks in time with your pulse beat.

With ear clip

The pulse sensor works with infrared light and measures the
variations in translucence in your skin, which are produced by
your pulse beat. Rub your ear ten times strongly to activate the
blood circulation before attaching the pulse sensor to your ear-
lobe.
Avoid disturbing pulses.
• Attach the ear clip properly to your earlobe and look for the
best point for the measurement (heart symbol blinks without
interruption).
• Do not train directly under strong incidence of light, e.g.
neon light, halogen light, spotlight, sun light.
• Completely eliminate any shocks or bounces of the ear sen-
sor and the cable. Always attach the cable with a clip at
your clothing or, even better, at your headband.
With breast clip
Please observe the corresponding instructions.

With hand pulse

An extra-low voltage caused by the contractions of your heart is
registered by the hand sensors and evaluated by the electronics
assembly of the device.
• Always grab the contact faces with both hands.
• Avoid jerky grasping.
• Hold your hands calmly and avoid contractions and rubbing
on the contact faces.
Comment:
Only one way of pulse measurement is possible: either with ear
clip or with hand pulse or with breast belt. If no ear clip or plug
recipient is located in the pulse plug, hand pulse measurement
is activated. If you insert an ear clip or a plug recipient in the
pulse plug, hand pulse measurement is automatically deactivat-
ed. It is not necessary to disconnect the plug of the hand pulse
( )
10 x (P1–P2) 2
P1
P2 = recovery pulse
F6.0 = insufficient
measurement.
Failures with the training computer
Press the "SET" key for a longer period of time (reset).

Training Instructions

Sports medicine and training science use cycle ergometry,
among other things, for the examination of the functional capa-
bility 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 indivi-
dual heart / circulation performance is achieved over a longer
period.
Empirical Formula:
Training frequency
daily
2–3 times a week
1–2 times a week
Beginners should not begin with training units of 30-60 minutes.
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
19
GB