Stamina Training - Kettler SM3200-8 Training And Operating Instructions

Kettler sm3200-8 training and operating instructions

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coronary vessels). Furthermore, depth of breathing and

amount of air inspired are increased (vital capacity). Furt-

her positive changes take place in the metabolic system.

To achieve these positive changes the training must be

planned according to certain guidelines.

Planning and control of your training

The basis for the planning of the training is your current

physical condition. With an exercise tolerance test your

general practitioner can diagnose your personal capabili-

ty, which represents the basis for your planning of the

training. If you did not have an exercise tolerance test

executed, high training loads or overloading, respective-

ly, have to be avoided in any case. You should remember

the following principle for your planning: stamina training

is controlled via the scope of load as well as via the

height / intensity of load.

About load intensity

Pulse under load: the optimal load intensity is achieved at

65–75 % (comp. diagram) of the individual cardiovascu-

lar performance. This value changes age-related.

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

(65% of Max.Pulse)

20 25 30 35 40 45 50 55 60 65 70 75 80

For the cross trainer, intensity is on the one hand control-

led via the speed of movement and on the other hand via

the resistance of the magnet braking system. With increa-

sing speed of movement, the physical load is increased

as well. It also increases, when the braking resistance is

increased. As a beginner avoid a too high speed or trai-

ning with a too high braking resistance, since in that the

recommended pulse frequency range can be quickly

exceeded. During the training check on the basis of your

pulse frequency, whether you work out in your intensity

range according to the diagrams shown.

About the scope of load

Beginners increase the scope of load of their training

only gradually. The first training units should be relatively

short and in intervals. Sports medicine considers the follo-

wing load factors as fitness-positive:

Training frequency

daily

2-3 times a week

1-2 times a week

Beginners should not start with training units of 30-60

minutes.

The beginner training can be planned as follows within

the first 4 weeks:

Duration of training

10 minutes

20-30 minutes

30-60 minutes

Training frequency

3 times a week

Before and after each training unit, approx. 5 minutes of

gymnastics serve warming up or cooling down, respec-

tively. Between two training units there should be a day

off (no training), when in the later course you prefer the 3

times a week training of 20-30 minutes. Otherwise there

are no arguments against a daily 10 minute training.

Beside the individual planning of your stamina training

Age

you can fall back on the training programs integrated in

the training computer of the cross trainer (comp. page 9

cont).

Sequence of movements

The sequence of movements of the cross training is alrea-

dy provided by the elliptic rotation of the treads and the

position of the handle-bars. Despite of that, the following

should be observed:

Before the training, always check correct installation

and standing of the equipment.

When getting onto the equipment, one tread must be in

the lowest and one in the highest position. Grab the

handle-bars with both hands and mount the lower treat

first. When getting off the equipment, step off the

upper tread first.

Set the treads to the optimal distance to the handle-bars

for you; in that observe sufficient legroom to the hand-

le-bars.

Execute your training with respective sports shoes and

observe secure standing on the treads.

Do not work out with your hands off the handles. Grab

the frame between the moving handle-bars, if you only

want to work out the lower part of your body.

Mind a uniform, round sequence of movements.

SM3200-8

Extent of training session

1st week

2 minutes of training