Kettler ST2206-8 Instrucciones Informáticas Y De Formación página 10

GB
6. Training
6.1 Display during training
During training the data of the lower displays in scan mode (au-
tomatic change of read-out) are shown for five seconds each in
the central display. The data is shown in the following order DI-
STANCE > KILOJOULES> TIME > KM >KM/H >PULSE >RPM .
etc. (continuous).
If the SET button is pressed the "
user can call up the other read-outs in the main display by pres-
sing the + or – button. This read-out will remain until the + or –
button is used to call up another read-out or the SET button is
pressed to reactivate the scan mode. The data that appears in the
central main display can be identified by the identification code
above the read-out.At the beginning of training the scan mode is
always activated. This is also the case if training is interrupted
and started again, regardless of the previous setting.
6.2 Interruption of training/end of training
Training comes to an end when no revolutions are counted or the
"recovery" button is pressed.
After four minutes without any button being pressed and without
any revolutions being detected the display switches off. All trai-
ning data is lost.
7. Training Instructions
Before taking up training, you should thoroughly read the follo-
wing information!
Important information:
Prior to taking up the fitness training, have your family doctor
check whether you are suited for training with the trainer. The me-
dical findings should form the basis for organising your training
program.
The above and below mentioned information on training is only
recommended for persons with a sound cardiovascular system.
Information on training
Organise your training with the trainer according to the princi-
ples of stamina training. A stamina training mainly causes chan-
ges and adaptations in the cardiovascular system, for example
the reduction of the resting pulse rate and of the exercise pulse.
Your heart has more time for filling the ventricles and for the
blood flow of the cardiac musculature (through the coronary ves-
sels). Moreover, depth of breathing and amount of air that can be
breathed in (vital capacity) are increased. Further positive chan-
ges take place in metabolism. In order to achieve these positive
changes, you have to plan your training according to certain ru-
les.
Planning and control of your training
Basis for your planning of training is your current physical fitness.
With an exercise tolerance test, your family doctor can establish
your personal fitness which is the basis for planning your training.
If an exercise tolerance test has not been carried out, you should
absolutely avoid high training stress and/or overloading. For
planning your training you should remember the following prin-
ciple: Stamina training is controlled by both the amount of strain
and the intensity of strain.
10
" display goes out and the
Training intensity (exercise bike)
The intensity of training with the exercise bike on the one hand is
regulated through the pedalling frequency and on the other hand
through the pedalling resistance. The training person can set the
pedalling resistance with the braking force regulation at the stee-
ring column.
Training intensity (cross trainer)
The intensity of training with the cross trainer on the one hand is
regulated through the step frequency and on the other hand
through the step resistance. The training person can set the step
resistance with the 10-step gear.
Intensity of strain
With the Trainer, the intensity of strain is checked via the pulse
rate of your heart. The max. heart rate per minute - 200 minus
age - should not be exceeded. For an optimal intensity of strain
with your fitness-oriented training there is the following rule of
thumb:
180 minus age
This means that a fifty year old person, for example, should or-
ganise his/her stamina training with a pulse rate of about 130.
Training recommendations on the basis of this calculation are re-
garded as being positive for fitness by numerous sports physici-
ans.
The intensity of training with the trainer is controlled by the speed
of motion, on the one hand, and by the resistance of the magnet-
brake-system, on the other hand. With increasing speed of moti-
on, the physical strain increases. It also increases when the bra-
ke resistance is increased. As a beginner, avoid a too high speed
or training with a too high brake resistance since the recommen-
ded pulse rate might be exceeded very fast. During raining check
your pulse rate in order to find out whether you are training wit-
hin your intensity range according to the above rule of thumb.
Amount of strain
A beginner will increase the amount of strain of his/her training
only gradually. The first training units should be relatively short
and be organised in intervals. Sports physicians regard the follo-
wing strain factors as being positive for fitness:
Training frequency
daily
2-3 times a week
1-2 times a week
Beginners should not start with training units of 30-60 minutes.
During the first 4 weeks, a beginner training could be organised
as follows:
Duration of training
10 minutes
20-30 minutes
30-60 minutes