Kettler RACE Manual page 61

GB
Training directions
Training directions
Running is a very efficient form of fitness training. With the
treadmill, 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 fitn-
ess. With an endurance test, your physician can diagnose your
personal capability, upon which you will base your training
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:
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
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.
14
Extent of load
Duration of one training unit and number of units per week:
The optimum extent of load is reached when 65 – 75% of the
individual 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
90
Age
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