General Notes; Training Instructions - Kettler SF1B Training And Operating Instructions

General notes

System sounds
Switching on
On switching on, a short sound is emitted during the segment test.
Default countdown
The achievement of a default is signaled by a short sound.
Maximum pulse exceeding
If the set maximum pulse is exceeded by one pulse beat, 2 short
sounds are emitted every 5 seconds.
Error output
For errors, e.g. recovery not executable without pulse signal, 3
short sounds are emitted.
Recovery
In the function the centrifugal mass is slowed down automatical-
ly. Further training is unsuitable.
Calculation of the fitness grade (F):
Grade (F) = 6.0 –
P1 = load pulse,
F1 = very good,
Arrows up/down
If a power rate cannot be achieved with speed (e.g. 400 Watts
with 50 pedal revolutions), the up or down arrow prompts faster
or slower pedaling.
Average value calculation
The average value calculation takes place per training unit.
Notes on pulse measurement
Pulse calculation starts, when the heart in the display is blinking
simultaneously to your pulse beat.
With ear clip
The pulse sensor works with infrared light and measures the alte-
rations of the translucency of your skin, which are caused by your
pulse beat. Before you clamp the pulse sensor to your earlobe,
rub it well 10 times to increase circulation.
Avoid disturbing pulses.
• Attach the ear clip carefully to your earlobe and search for
the most suitable point for measuring (heart symbol blinking
without interruption).
• Do not execute your training directly under strong incidence
of light e.g. neon light, halogen light, spot, sun light.
• Completely exclude vibrations and wobbling of the ear sen-
sor including the cable. Always fix the cable to your clo-
thing by means of the clip or even better to a headband.
With chest strap (accessory)
Not included in delivery, available from authorised dealers.
The Cardio-Pulse-Set with Polar chest strap and plug-in is availa-
ble as an accessory (item no. 07937-600). If you already have
the Polar chest strap, you will only need the plug-in (item no.
07937-650).
Interferences at the training computer
Press the reset key
( )
10 x (P1–P2) 2
P1
P2 = recovery pulse
G
F6 = insufficient
SF1B – SF2B – SF3B –SF4B – SF5B
Notes on the interface
The training programs "KETTLER World Tours", Art.-Nr. 7926-
800, which is available at your specialist dealer, makes possible
to control this KETTLER device by means of a PC /notebook via
the interface. For further information and for information on soft-
ware updates (firmware) of this device, go to
http://www.kettler-sport.net/sport/service/
software-fuer-trainingsgeraete.html.

Training instructions

Sports medicine and training science use bicycle ergometry,
among others, for examination of the functionality of the cardio-
vascular and respiratory system.
Whether your training achieved the desired effects after some
weeks you can determine as follows:
1. You achieve a certain stamina with lower cardiovascular
performance than before
2. You keep a certain stamina with the same cardiovascular
performance over a longer period.
3. After a certain cardiovascular performance you recover
faster than before.
Guide values for the stamina training
Maximum pulse: maximum load means the achievement of the
individual maximum pulse. The maximally achievable heart rate
depends on the age.
To that applies the empirical formula: the maximum heart rate per
minute corresponds 220 pulse beats minus years of age.
Example: age 50 years > 220 – 50 = 170 pulse/min.
Weight: a further criterion for determination of the optimal trai-
ning data is the weight. The nominal default for maximum load is
3 Watts/kg body weight for men and 2.5 for women. Further-
more, it must be observed, that from age 30 on capability
decreases: for men approx. 1 % and for women 0.8 % per year
of age.
Example: man; 50 years; weight 75 kg
> 220 – 50 = 170 pulse/min. maximum pulse
> 3 Watts x 75 kg = 225 Watts
> Minus "age discount" (20 % of 225 = 45 Watts)
> 225 – 45 = 180 Watt (nominal default for maximum load)
Load intensity
Load pulse: the optimal load intensity is achieved at 65–75 %
(comp. diagram) of the individual cardiovascular performance.
This value changes depending on the 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
Scope of load
Duration of a training unit and its frequency per week:
The optimum scope of load is given, when over a longer period
65–75 % of the individual cardiovascular performance is achie-
90 Age
27
GB