Kettler SM 2855 manual Training Instructions

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Training Instruction

8. Training Instructions

For Your Safety:

■Before beginning your program of exercise, consult your doctor to ensure that you are fit enough to use the equipment. Base your program of exercise on the advice given by your doctor. Incorrect or excessive exercise may damage your health.

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 stamina 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 condition. 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 training exertion and/or over- straining must be avoided in all cases. The following rule should be considered in your planning: stamina training is controlled via the scope of exertion as well as via the level / intensity of exertion.

Regarding exertion intensity

The intensity of exertion should preferably be checked in your fitness training 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 formula (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 braking 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 recommendations.

GB

Sports physicians consider the following load factors to be positive for fitness:

Frequency

Duration

 

daily

10 min

 

2-3 times weekly

20-30

min

1-2 times weekly

30-60

min

 

 

 

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:

 

Frequency

Length of exercise blocks

 

 

 

 

 

 

 

 

1st week

 

three times a week

2 minutes training

 

 

1 minute break for gymnastics

 

 

2

minutes training

 

 

1 minute break for gymnastics

 

 

2

minutes training

 

 

 

 

 

 

2nd week

 

three times a week

3 minutes training

 

 

1 minute break for gymnastics

 

 

3

minutes training

 

 

1 minute break for gymnastics

 

 

2

minutes training

 

 

 

 

 

 

 

 

3rd week

 

three times a week

4 minutes training

 

 

1 minute break for gymnastics

 

 

3

minutes training

 

 

1 minute break for gymnastics

 

 

3

minutes training

 

 

 

 

 

 

 

 

4th week

 

three times a week

5 minutes training

 

 

1 minute break for gymnastics

 

 

4

minutes training

 

 

1 minute break for gymnastics

 

 

4

minutes 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.

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Contents Computer- und Trainingsanleitung Start ohne Vorkenntnisse Funktionen und Bedienung des TrainingscomputersFunktionstasten DisplayanzeigenPersönliche Trainingsvorgaben Vorgaben untere DisplayzeileTraining Manual TrainingTraining Program FitnessTraining Target H.R Training UserAnmerkungen Möglichkeiten der PulserfassungTrainingsanleitung TrainingsanleitungZu Ihrer Sicherheit Trainingsziel Fettverbrennung/GewichtsreduktionDisplay Information Function KeysPersonal Training Defaults Pre-set programs for your training Training ProgramStep program Calories Possibilities for Pulse Measurement Training Instructions Training InstructionDémarrage sans connaissance préalable Touches de commandeAffichages UP réglage croissant des valeurs fixées comme objectifsObjectifs personnels d’entraînement Entraînement Fonctions et utilisation de lordinateur dentraînementIntroduction des valeurs fixées comme objectifs Entraînement Manual Entraînement manuelEntraînement Target H.R Instructions dentraînementRemarques Possibilités d’enregistrement du poulsPour l’intensité de la charge Planning et commande de l’entraînementObjectif d’entraînement coeur circulation fitness Functietoetsen NL Functies en bediening van de trainingscomputerDisplayweergaves Persoonlijke trainingsprogrammeringen Functies en bediening van de trainingscomputerIntervalprogramma kort Training Manual Manuele trainingStappenprogramma Functies en bediening van de trainingscomputer Mogelijkheden voor polsslagmeting Recovery HerstelpolsslagfaseOpmerkingen T. belastingintensiteit Planning en sturing van de trainingTrainingsdoel hart en bloedsomloop fitness Tips voor de trainingInicio sin conocimientos previos El pulsador Mode está combinado con el botón giratorio UPIndicaciones del display Pulsadores de funciónFunciones y manejo del ordenador de entrenamiento Predeterminación del valor objetivo EntrenamientoEntrenamiento Manual Entrenamiento manual Entrenamiento ProgramEntrenamiento Target H.R Observaciones Posibilidades del registro del pulsoPlanificación y control del entrenamiento Instrucciones de entrenamientoAcerca de la intensidad del esfuerzo Objetivo de entrenamiento fitness cardiovascularTasti di funzione Funzioni e impiego del computer d’allenamentoDisplay UP impostazione crescente di valori predefinitiImpostazioni di allenamento personalizzate Allenamento Manual Allenamento manuale AllenamentoProgramma a livelli Funzioni e impiego del computer d’allenamento Annotazioni Modi per misurare la frequenza cardiacaIstruzioni per d’allenamento Configurazione e programmazione dell’allenamentoIstruzioni per lallenamento Intensità di esercizioUP nastawianie wartości zadanych w górę PL Funkcje i obsługa komputera treningowegoFunkcje i obsługa komputera treningowego Program stopniowy Trening Program Programy nastawione wstępnie do treninguFunkcje i obsługa komputera treningowego Możliwości rejestracji pulsu Intensywności obciążenia Planowanie i sterowanie treningiemIniciar sem conhecimentos prévios Instruções de operação do computador de treinoTeclas de funções Indicações no mostradorCalories Consumo de calorias/energia Parâmetros pessoaisPerfil do percurso é representado uniformemente numa linha TreinoTreino com base num ritmo cardíaco objectivo THR Medição da pulsação RecoveryInstruções de treino Instruções de treinoPage Page Docunr c

SM 2855 specifications

The Kettler SM 2855 is a high-quality indoor rower designed for both fitness enthusiasts and those looking to enhance their home workout experience. Renowned for its robust construction and user-friendly features, this rowing machine offers an effective full-body workout that engages multiple muscle groups.

One of the main features of the Kettler SM 2855 is its sturdy frame, constructed from high-grade steel, which ensures long-lasting durability and stability. The design allows for a weight capacity of up to 150 kg, making it suitable for a wide range of users. Additionally, the machine's compact design allows it to fit seamlessly into almost any workout space, whether it's a dedicated gym area or a small apartment.

The Kettler SM 2855 incorporates a magnetic resistance system, which provides a smooth and quiet rowing experience. Users can easily adjust the resistance levels, allowing for both beginner and advanced workout sessions. The magnetic resistance also contributes to less wear and tear on the machine, ensuring a longer lifespan.

A standout characteristic of the SM 2855 is its ergonomic seat, which is designed for comfort during extended workout sessions. The seat glides along a solid rail, ensuring a fluid movement that mimics the natural rowing motion. The pedals are also ergonomically designed and come with adjustable straps, ensuring a secure fit and optimal transfer of power during rowing.

Built-in technologies include an easy-to-read LCD display that tracks essential workout metrics such as time, distance, strokes per minute, and calories burned. This real-time feedback allows users to monitor their progress and stay motivated. For those looking to enhance their training, the rowing machine features a variety of pre-set programs that cater to different fitness goals.

The Kettler SM 2855 also offers a folding mechanism for easy storage, making it an ideal choice for users with limited space. The machine is designed to be user-friendly, ensuring that both seasoned rowers and beginners can get started with minimal setup.

Overall, the Kettler SM 2855 combines quality construction, advanced resistance technology, and user-centric features to deliver an exceptional indoor rowing experience. Whether aiming to build strength, improve cardiovascular fitness, or lose weight, this rowing machine is a fantastic addition to any home gym. Its reliability, comfort, and versatility make it a smart investment for achieving fitness goals.
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