Exercising Instructions - Kettler M 9816 Instrucciones Informáticas Y De Formación

Using hand pulse sensors
An extra-low voltage generated by the contraction of the heart is recorded
by the sensors you grasp with your hands and will be evaluated electroni-
cally.
• Always grasp the contact surfaces with both hands.
• Do neither grasp nor release the bars abruptly
• Keep your hands steady and prevent them from contracting or rubbing
on the contact surfaces.
Using the Cardio Pulse Set
Please heed the respective operating instructions.
Errors in the pulse rate display
In case difficulties arise during pulse measurement, check the steps above
once again.
Training computer errors
In case the behaviour of the electronic system is strange or not functioning
properly, please press the Reset key.
Information on the interface
Information on interface options will soon be available on our home
page at www.kettler.net.
Integrated training programs
The computer of the KETTLER ergometer is equipped with 6 stored training
programs, a manual exertion level setting as well as with a heart rate con-
trolled training program. They can be called up using the program key. The
programs differ considerably in terms of intensity and duration of exertion.
The 6 training programs are designed for "Fitness beginners", "Advanced
exercisers" and "Fitness pros". The following description of the programs
helps you to select the program suitable for your performance capacity.
Program P6, for example, is only suitable for endurance trained exercisers
with a high exercise tolerance.
Ê Ë Ì Í Î Ï
Y œ
P1: Fitness beginners I
27 min
BRAKE
TIME
Ê Ë Ì Í Î Ï
Y œ
P2: Fitness beginners II
30 min
BRAKE
TIME
Ê Ë Ì Í Î Ï
Y œ P3: Advanced exercicers l
36 min
BRAKE
TIME
Ê Ë Ì Í Î Ï
Y œ P4: Advanced exercicers II
38 min
BRAKE
TIME
Ê Ë Ì Í Î Ï
Y œ
P5: Fitness pros l
36 min
BRAKE
TIME
Ê Ë Ì Í Î Ï
Y œ
P6: Fitness pros II
44 min
BRAKE
TIME
Heart Control Program
Ê Ë Ì Í Î Ï
Y œ
After setting the desired pulse rate during exercise,
the electric eddy current brake controls the pedalling
resistance independent of speed and in accordance
with the setting. This means that the resistance will auto-
matically be increased until the exercising pulse rate
has been reached or be decreased if the setting has
been exceeded. The program ensures cardiovascular training while the exercising
pulse rate remains at an approximately constant optimum exercising pulse rate.

Exercising instructions

The exrecise cycle has been specially developed for the amateur sportsman.
It is ideal for improving heart and circulatory functions.
Benefite of training
Exercising with the exercise cycle should be done systematically according
to the principles of general endurance training. This is aimed mainly at
bringing about improvements in the function of the heart and circulatory
systems. This includes lowering the pulse rate both during the exercise and
recovery periods.
This allows more time for the heart ventricles to fill, and improves the cir-
culation of blood in the heart itself (through the coronary vessels). In
addition, the depth of breathing and the amount of air inhaled increase.
Other important changes also take place in the metabolism of the body.
To gain the full benefit from these changes, a systematic program of
exercise is indispensible.
Intensity of exercise
The intensity with which exercising takes place is controlled both by the fre-
quency (i.e. speed) of pedalling and the resistance to be overcome. The
resistance is set by the user by means of the 10-stage setting knob.
It is extremely important to avoid over-exertion, as this may have serious
consequences for your health.
Use the pulse rate indicator to ensure that you have selected the correct
intensity for your exercising session. A useful rule of thumb is:
180 minus age in years.
This would mean, for example, that the pulse rate of a 50-year-old should
be around 130 during exercise.
This method of calculating the correct pulse rate for training has approved
by many medical scientists. You should therefore adjust your pedalling speed
and the amount of resistance to comply with the above rule.
These recommendations apply only to healthy persons, and not to persons
with heart or circulatory complaints.
Degree of exertion
The beginner is advised to increase his degree of exertion only gradually.
The first training sessions should be relatively short with intervals of varying
lenghts between them.
The following pattern has been shown to be most effective.
Frequency
daily
2-3 times weekly
1-2 times weekly
Training sessions of 30 - 60 minutes are not suitable for beginners.
For beginners, the following pattern should be observed in the first 4 weeks.
To keep track of your own personal program of exercise, the figures
achieved can be entered in the performance table
Duration
10 min
20-30 min
30-60 min