Training Directions; Guidelines For Endurance Training; Load Intensity; Extent Of Load - Kettler Marathon ST Manual

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Training directions

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.
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
Load pulse:
The optimum load intensity is reached at 65 – 75% of the indi-
vidual cardiovascular performance (see diagram).
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:
12
The optimum extent of load is reached when 65 – 75% of the indi-
vidual cardiovascular performance is reached over a long period.
Rule of thumb:
Either 10 min / training unit with daily training
or 20 – 30 min / training unit with 2 to 3 times a week
or 30 – 60 min / training unit with 1 to 2 times a week
Beginners should not begin with training units of 30 – 60 minu-
tes. Beginner training can be arranged in intervals for the first 4
weeks:
Training frequnecy
3 x weekly
3 x weekly
3 x weekly
3 x weekly
Warm-up
At the beginning of every training unit, you should do 3 – 5
minutes of warm up running, slowly increasing the load in order
get your cardiovascular system and musculature going.
Cool-down
Just as important is the so-called cool-down. After every training
90 Age
session, you should continue to run slowly for about 2 – 3 minutes.
The load for your further endurance training should generally
be increased first by the extent of the load, e.g. instead of 10
minutes daily, do 20 minutes or instead of once weekly, train
twice or three times a week. Beside the individual planning of
your endurance training, you can fall back on the training pro-
grams integrated into the training computer on the treadmill.
You can determine whether your training has achieved the des-
ired result after some weeks as follows:
1. You manage a certain endurance level at lower cardiovascu-
lar performance than before.
2. You maintain a certain endurance level with the same cardio-
vascular performance over a long time.
3. You recover more quickly from a certain cardiovascular per-
formance level than before.
Notes on pulse measurement by hand pulse
A minute current created by the contraction of the heart is recor-
ded by the hand sensors and analysed by the electronics
• Always cover the contact areas completely with both hands
• Avoid clasping jerkily
Extent of training session
1 st week
1 minute running
1 minute walking
2 minutes running
1 minute walking
2 minutes running
1 minute walking
1 minute running
1 minute walking
2 st week
2 minutes running
1 minute walking
3 minutes running
1 minute walking
2 minutes running
1 minute walking
3 st week
3 minutes running
1 minute walking
4 minutes running
1 minute walking
3 minutes running
1 minute walking
4 st week
4 minutes running
1 minute walking
5 minutes running
1 minute walking
4 minutes running
1 minute walking