Malfunction Of The Training Computer; Training Instructions - Kettler SG1 Training And Operating Instructions

Training and operating instructions
With a chest strap
Please read the instructions on the back of the packaging.
Mobile telephones, TV sets and other electronic equipment
generating an electric field may create problems for heart-fre-
quency measurement.
Malfunction in the training computer
Turn the main switch off and then on again. In case of a mal-
function at the date or time display, change the battery on the
backside of the display panel. (See assembly instructions)
Information on interface
The programme "ERGO-KONZEPT II", item no. 7926-500, to be
bought from your specialised dealer, permits the control of this
KETTLER appliance with a customary PC through this interface.
You will find further information on the possibilities of this inter-
face and on software updates (firmware) of this appliance at
our homepage www.kettler.de.

Training Instructions

You can determine whether or not your course of training has
had the desired effects after a few weeks by doing the fol-
lowing:
1. You achieve a certain level of staying power with less car-
diovascular output than before;
2. You achieve a certain level of staying power for a longer
period of time, though with the same cardiovascular out-
put;
3. After achieving a certain level of cardiovascular output,
you recover more quickly than previously.
Standard values for endurance training
Maximum pulse rate: Maximum stress means achieving the
individual maximum pulse rate. The achievable maximum
heart rate depends on the age.
The following rule of thumb applies: The maximum heart rate
per minute equates to 220 pulse beats minus your age.
Example: Age 50 years > 220 - 50 = 170 pulse beats/min
16
GB
Weight: Another criterion for determining the optimal training
data is the weight. The target specification for stress is 3
Watt/kg weight for men and 2.5 Watt/kg weight for women.
You must also take into consideration that the physical efficien-
cy decreases at the age of 30 and beyond: with men approx.
1% and with women approx. 0.8% per life year.
Example: Man, age 50; weight 75 kg
> 220 - 50 = 170 pulse beats/min maximum pulse
3 Watt x 75 kg = 225 Watt
> Minus "age discount" (20% of 225 = 45 Watt)
> 225 -45 = 180 Watt (target specification in case of stress)
Stress intensity
Stress pulse: The optimal stress intensity is achieved at 65 -
75% (see diagram) of the individual cardiovascular perfor-
mance. This value will change, 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
Amount of stress
Duration of a training session and frequency per week:
The amount of stress can be regarded as ideal when 65 -
75% of your personal cardiovascular performance is achieved
over an extended period of time.
Rule of thumb:
Either 10 min / per training session for daily training,
or approx. 30 min / per training session for training 2-3x
weekly,
or approx. 60 min / per training session for training 1-2x
weekly.
You should select the Watt performance in such a way as to
maintain your muscle stress over an extended period of time.
Higher performances (Watt) should be effected in connection
with a higher pedal rate. Too low a pedal rate (less than 60
rpm) leads to a static stress on the muscles and thus to prema-
ture fatigue.
Warm-Up
At the beginning of each training session you should limber
up for about 3-5 minutes, slowly increasing the exercise so as
to get your cardiovascular system and your muscles going
Cool-Down
So-called "cooling down" is equally important. After each trai-
ning session (after/without recovery), you should carry on pedal-
ling with a small pedal resistance for a further 2-3 minutes.
The stress in your further endurance training should first of all be
increased via the amount of stress, e.g. instead of 10 minutes,
do 20 minutes a day; or instead of training 2x a week, train 3x.
Along with structuring your endurance training to suit your perso-
nal requirements, you can always fall back on the training pro-
grammes integrated in your training computer.
Glossary
Age
Input for the calculation of the maximum pulse.
B.M.I
90 Age
Body Mass Index: Value depending on weight and height.
Calculation of the BMI:
Weight (kg)
-------------------
2 2
Height (m )
Example of Thomas:
Weight 86 kg
Height 1.86 m
86 (kg)
------------------- = 24.9
2 2
1.86 (m )
= Body Mass Index