Training Instructions; Stamina Training; Load Intensity; Extent Of Load - Kettler UM 678 Series Manual

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Training Instructions

This device has particularly been designed and developed for leisure
time sportsmen. It is excellently suited for cardiovascular training.
The training methodically has to be organised on the principles of stami-
na training. This will predominantly cause changes and adaptations of
the cardiovascular system. This includes the reduction of the resting
pulse frequency and of the load pulse.
This gives the heart more time for filling the ventricles and for the blood
circulation of the cardiac musculature (through the coronary vessels .
Moreover, depth of breathing and the volume of air that can be breathed
in (vital capacity) are increased. Further positive changes take place in
the metabolic system. In order to achieve these positive changes, the
training has to be planned according to certain guidelines.
Planning and control of your training
The basis for your training planning is your current physical fitness condi-
tion. Your family doctor can diagnose your personal fitness by means of
an exercise tolerance test, which will constitute the basis for your training
planning. If you have not undergone an exercise tolerance test, high trai-
ning exertion and/or overstraining must be avoided in all cases. The follo-
wing rule should be considered in your planning: stamina training is con-
trolled via the scope of exertion as well as via the level / intensity of exer-
tion.
Regarding exertion intensity
The intensity of exertion should preferably be checked in your fitness trai-
ning via your heart's pulse rate. The maximum heart rate per minute of >
220 minus age must not be exceeded. The optimum training pulse is
determined by age and training target.
Training target: fat burning/weight reduction
The optimum pulse frequency is calculated using the empirical formu-
la (220 – age) x 0.65.
Advice: fat burning for energy supply only gains significance after a
minimum training period of 30 minutes.
Training target cardio-vascular fitness:
The optimum pulse frequency is calculated using the empirical formula
(220 – age) x 0.75.
The intensity is predetermined in your training by means of the braking
levels, ranging from 1-16. As a beginner, you should avoid too high bra-
king level settings for your training, as this will quickly lead to exceeding
the recommended pulse rate range. Start by using a low braking level
setting and then approach your optimum training pulse step by step. Do
not forget to regularly check during your fitness training whether you still
range within the intensity area according to the above stated recommen-
dations.
Sports physicians consider the following load factors to be positive for fit-
ness:
Training frequency
daily
2–3 times a week
1–2 times a week
Beginners should not start with training units of 30 to 60 minutes.
A beginner training could be organised as follows during the first four
weeks:
Duration of training
10 minutes
20–30 minutes
30–60 minutes
Training frequency Extent of training session
1st week
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
2nd week
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3rd week
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
4th week
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
In order to have a personal training documentation, you can enter the
training values achieved in the performance table.
Prior to and after every training unit gymnastic exercises lasting approx.
5 minutes serve the warming up and/or cooling down. There should be a
day without training between two training units, if you later on prefer to
train three times a week for 20 - 30 minutes each. Otherwise nothing can
be said against a daily training.
Pulsediagram
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
( 220 minus Age)
180
160
Fitnesspulse
( 75% of Max.Pulse)
140
120
100
Fat combustion pulse
( 65% of Max.Pulse)
80
20 25 30 35 40 45 50 55 60 65 70 75 80
UM6786/UM6787
m
90 Age
25
EN