Kettler SM 3135-23 Manual page 8

GB
Training Instruction
12.0 Pulse measurement
The correct training pulse [Aerobic Zone]
The training pulse is age dependent. There exists a "correct" pulse
for every age, called the aerobic training zone (rule of thumb:
180 minus age), characterised by an upper and a lower pulse
limit (+/- 10 beats). The training pulse should always be within
the aerobic zone. The maximum pulse frequency (200 minus age)
should not be exceeded. Healthy people should use the following
diagram as a guide.
Puls / min.
220
200
180
160
OK
140
120
100
80
20 30 40
13.0 Training instructions
For your safety
Before commencing any training, consult your doctor first to
determine whether your condition is fit for training with this device.
The medical diagnosis should be the basis for the composition
of your training programme. Incorrect or excessive training can
damage your health.
This training device has been specially designed for personal
training. It is excellently suited to training the cardiovascular
system.
The training must be organised according to the principles of
endurance training. This primarily evokes changes to and adap-
tation of the cardiovascular system. This includes lowering the
resting heart rate and the pulse under strain.
The result is that the heart has more time to fill the heart chambers
and to supply the heart musculature with blood (through the
coronary vessels). Furthermore, the depth and volume of air able
to be breathed in increase (vital capacity). Other positive
changes can be seen in the metabolic system. In order to achieve
these positive changes, training must be planned along certain
guidelines.
On the training intensity
The training intensity is regulated on the device by the tread fre-
quency and by the tread resistance. The person training controls
the tread resistance by setting the break power on the steering
column. It is imperative not to set the intensity too high for
oneself and one must avoid overstressing oneself. Incorrect or
excessive training can damage your health.
Therefore, constantly monitor your pulse rate while training to
make sure you have chosen the correct training intensity. A rule
of thumb for an appropriate pulse rate is:
180 minus age
For example, a person of 50 years of age should look to
maintain a pulse rate of 130 for his/her endurance training.
Training recommendations based on this calculation are regarded
as favourable by many renowned sports doctors. Thus, you
8
200 minus age
50 60 70 80 90
should fix the tread frequency and resistance while training
such that you attain the optimum pulse rate according to the abo-
vementioned rule of thumb. However, these recommendations
only apply to healthy people and not to people with any kind
of cardiovascular disease!
On training load
Beginners must increase their training load only gradually. The
first training units should be relatively short and organised into
intervals.
The following load factors are regarded by sports doctors as bene-
ficial to fitness: Beginners should not start with training units of
30-60 minutes.
Beginner training can be organised for the first four weeks as
follows:
Frequency
daily
2-3 times weekly
100
1-2 times weekly
age
You can write the attained training values into the performance
table for your personal training documentation.
Frequency
three times a week
three times a week
three times a week
three times a week
Approximately five minutes of gymnastics serve as warm up /
cool down before and after each training unit. If, in your later
routine, you prefer training for 20-30 minutes three times a
week, there should be at least one day of no training between
two training units. Otherwise, there is nothing to be said against
daily training.
Duration
10 min
20-30 min
30-60 min
Length of exercise blocks
1st week
2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training
2nd week
3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training
3rd week
4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
4th week
5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training