Kettler Marathon TX5 Manual De Instrucciones página 16

Training
PROFESSIONAL (INCLINE and speed are increased).
During the test the user cannot set the speed or INCLINE manually.
1. Turn on the equipment
2. Secure the safety key on the treadmill and the clip on the clo-
thing of the user.
3. Select FITNESS TEST 1 or FITNESS TEST 2
4. ENTER WEIGHT then press (Enter) to confirm or (▲/▼) to change
5. ENTER AGE then press (Enter) to confirm or (▲/▼) to change
6. Select SEX (M= male, F= female) then press (Enter) to confirm
or (◄/►) to change
7. Press START button to start the fitness test
8. The training values cannot be saved after the fitness test
9. The fitness test can be stopped at any time using the STOP but-
ton; it is not possible to restart.
10. A COOL DOWN of 4 minutes will be introduced after the fit-
ness test (can be stopped by pressing the STOP button)
11. After completion your fitness mark (FITNESS STATE) will be
calculated.
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Training directions
Running is a very efficient form of fitness training. With the tre-
admill, you can go through controlled and regulated running
exercises at home, no matter what the weather is like outside.
The treadmill is suitable not only for jogging, but also for wal-
king exercise. Before you start training, you should read the fol-
lowing notes!
Planning and controlling your running training
The basis for planning your training is your current physical fit-
ness. With an endurance test, your physician can diagnose
your personal capability, upon which you will base your trai-
ning plan. If you have not had an endurance test, you must at
any rate avoid high training loads or overload.
You should remember the following principle for the training
plan:
Endurance training is regulated both by the extent of the load
and the amount / intensity of the load.
Guidelines for endurance training
Load intensity
The load intensity during running training is preferably monito-
red by your heart's pulse rate.
Maximum pulse: maximum load is the term used when the
individual maximum heart rate has been reached. The maxi-
mum reachable 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 indi-
vidual cardiovascular performance (see diagram).
Pulse
220
200
180
160
140
120
100
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 begin-
ner, avoid too high a running pace or training with the tread
inclined too steeply, otherwise 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 trai-
ning within your intensity range by your heart rate.
Extent of load
Duration of one training unit and number of units per week:
Pulsediagramm
Fitness and Fat Burner
Maximalpulse
(220 minus Age)
Fitnesspulse
(75% of Max.Pulse)
Fat combustion pulse
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80 90
Age