Kettler 7987-500, 700 manual Integrated training programs, Load 100 W , 27 min

Page 18

Planning and monitoring your training with the Ergometer

When you have determined your initial capabilities, you can begin to plan your training programme. It should be based on the following prin- ciple: training for general fitness should be governed by the duration of physical stressing as well as its intensity.

Load intensity

The intensity of physical stress to which you subject yourself should fulfil certain minimum demands in order that the cardiac and circulatory sys- tems are stimulated to adapt themselves to it. On the other hand, it should not be high, as this excludes consistent sustainable movement. High loads (= excessive pedal resistance) mean that the exercising is broken off pre- maturely. In such a case the exercise has served to improve the strength rather than the endurance of the person. The intensity of the physical stress can be measured by means of the pulse rate.

The general rule is: 180 minus age in years

The optimum stress level for your training is approximately 60-70% of your individual cardiac-circulatory capability. For the pulse rates to be ob- served during training, see table 1. Apart from age, the pulse rate at rest is also taken into account. The figures for pulse rate refer to an intensity of approximately 65%.

Duration

= 10 minutes daily

or

30 min. 2 - 3 times weekly

or

60 min. 1 - 2 times weekly

3. Above average capability (cardiac and circulatory):

Intensity

=

approx. 70-75% of maximum capability

 

 

(approx. 5-1 0 beats more than in table 1)

Duration

=

10 minutes daily

or

 

30 min. 2 - 3 times weekly

or

 

60 min. 1 - 2 times weekly

Before beginning an exercise unit with your Ergometer, you should warm up by gradually increasing the load. This brings your muscles, cardiac and circulatory systems into tune for the training session.

The “running down“ phase is just as important. Following every session, you should pedal for 2-3 minutes against a low resistance.

The duration should be increased gradually over the course of your gen- eral fitness training. E.g. Exercise for 20 minutes per day instead of 10, or thrice weekly instead of twice.

Adjust the braking resistance always such that the optimal heart rate is achieved in combination with stepping frequency. Only a person who is trained with regard to staying power should control its training by in-

Table1

Pulse rate

at rest

under 50

50 - 59

60 - 69

70 - 79

80 - 89

90 - 100

under

 

Age/years

 

over

 

 

 

 

30

30-39

40-49 50-59

60-70

70

140

140

135

130

125

120

140

140

135

130

125

120

145

145

140

135

130

125

145

145

140

135

130

125

150

145

140

135

130

125

150

150

145

140

135

130

creasing the stress pulse.

Besides planning your own individual physical training course, you can use the programs integrated in the computer of the RX 1. These are de- scribed below. For more information on this subject, please refer to the book “Fit and Healthy“ by Prof. Starischka.

Integrated training programs

The computer of the KETTLER ergometer is equipped with 4 stored train- ing programs and the possibility to preset a load manually. The programs distinguish themselves considerably with regard to load profile and dura- tion. The load intensity may be infinitely varied with all 4 programs:

Training with preset training data (“count-down” mode)

You can calculate your own optimum training pulse using the equation:

65% (max. pulse - rest pulse) + rest pulse = stress pulse

Example: 220 minus

40

(age)

= 180 maximum pulse

180 minus

70

(rest pulse) = pulse increase under Ioad

 

 

 

= 110 pulse/min

65% of 110

 

= 71,5

71,5 + 70

(rest pulse)

= stress pulse = approx.140 pulse/

 

 

 

min.

Load (duration of exercising session and its frequency per week):

Movements at medium stress intensity which can be carried out over a longer period of time, are the best way of improving fitness and en- durance capabilities.

General rule:

 

either

10

minutes per unit for daily exercise

or

approx. 30

minutes per unit for exercise 2-3 times weekly

or

approx. 60

minutes per unit for exercise 1-2 times per week.

The brake resistance should be selected to allow the muscular effort to be subtained over a longer period of time.

Braking resistance is infinitely variable via the turning knob at the cock- pit.

Among others, you can manually regulate the individually requested per- formance in 5-watt steps by means of the + and – keys.

This manual fine adjustment of load is of particular importance for thera- peutical training. In close cooperation with physicians or therapists a well- aimed therapeutical cardiovascular training with preset pedalling perfor- mance in watt, upper limit of pulse and training duration can be carried out.

400

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

300

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

P 1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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100

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wt

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0

 

5

10

 

15

20

 

25

30

35

40 min

P 1: Fitness test as per WHO standard

This fitness test provides an automatically regulated performance increase by 25 watt every 2 minutes, starting with 25 watt. The recommended pedal rotation is 60-80 rotations/minute. Performance and assessment of tests has already been effected. Only peersons with a healthy cardiovas- cular system can perform this test without medical assistance.

Higher performances (in Watts) should be achieved using higher pedal- ing speeds. Speeds of less than 50 - 60 r.p.m. produce a high degree of static load on the muscles which in turn leads to premature tiredness.

Suggestions for planning your training with the bicycle Er- gometer

300

200

100

P 2

Our suggestions are based on your “initial capability“ as determined us- ing the graded test described above.

1. Average capability (cardiac and circulatory):

Intensity

=

approx. 65% of maximum capability (see table or

 

 

equation)

Duration

=

10 minutes daily

or

 

30 min. 2 - 3 times weekly

or

 

60 min. 1 - 2 times weekly

2. Below average capability (cardiac and circulatory):

Intensity = approx. 60% of maximum capability (approx. 5 beats less than in table 1)

W

 

 

 

 

 

 

 

 

 

0

5

10

15

20

25

30

35

40 min

P 2:Beginner

 

 

 

Load: 25

- 100 W , 27 min

18

Image 18
Contents Montage- und Trainingsanleitung Ergometer „CX Der Umwelt zuliebe Wir drucken auf 100% AltpapierMontagehinweise Wichtige HinweiseZur Handhabung Ersatzteilliste SeiteHandling the equipment GB Assembly InstructionsInstructions for Assembly List of spare partsConsignes de montage Instructions de montagePour votre sécurité Liste des pièces de rechangeMontagehandleiding NL MontagehandleidingHandleiding Onderdelenlijst bladzijdeCheckliste Messhilfe für Verschraubungsmaterial M8 x GB Handling ManipulationAxiale Pedalspieleinstellung Beschreibung und Bedienungsanleitung für Computer Leistungsbereich Pulsgesteuertes ProgrammRichtwerte für Ihr Ausdauertraining TrainingsanleitungWie wird dies festgestellt? = BelastungspulsDiagramm 1 für Männer Diagramm 2 für FrauenIntegrierte Trainingsprogramme Are represented on pages Description and operating instructions for computerPedalling Stand-byInformation = pulse difference P Mark 1 = very goodDiagram 2 for women How to find this outDiagram 1 for men Instructions for ExercisingIntegrated training programs Load 100 W , 27 min300 200 100 40 min Fortgeschrittene Load 50 150 W , 36 min 13-17 Touche des programmes 17, passant ainsi au mode count downEtat de stand-by Il y a quatre possibilités de commencer lentraînementPlage de puissance Comment établir ce tableau Accessoires pour la prise du poulsInstructions d’entraînement Valeurs de référence pour son entraînement d’enduranceDiagramme 1 pour hommes Diagramme 2 pour femmes300 200 100 Watt 40 min Initiés Charge 50 150 W, 36 mn Programmes d’entraînement intégrésCharge 25 100 W, 27 mn Charge 75 250 W, 36 mnBeschrijving en handleiding voor de computer Prestatiebereik Trainingshandleiding Diagram 1 voor mannenDiagram 2 voor vrouwen Hoe wordt dit bepaald?= 110 poIssIag/minuut Geïntegreerde trainingsprogramma’sTabel Polsslag Leeftijd/jaren Zie tabel 1 resp. vergelijkingBelasting 75 250 W, 36 mn Program 5 pulskontrollerad träningEntfernung Energie VerbrauchFitnessnote Angle d´inclination Ersatzteilzeichnung Ersatzteilliste CX Kugellager 6203 ZZ paarweise je Achse wechselnDocu 264m/09.02