Kettler UM6787, UM6786 manual Training Instructions

07628-,07648-_Comp-UM678x_3074-0212.de,en,fr,nl,es,it,pl,pt,da,cs_Layout 1 23.02.13 15:00 Seite 25

UM6786/UM6787

Training Instructions

This device has particularly been designed and developed for leisure time sportsmen. It is excellently suited for cardio- vascular training.

The training methodically has to be organised on the princi- ples 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 metabo- lic 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 per- sonal 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 overstraining 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 excee- ded. 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 empi- rical formula (220 – age) x 0.65.

Advice: fat burning for energy supply only gains signifi- cance after a minimum training period of 30 minutes.

Training target cardio-vascular fitness:

The optimum pulse frequency is calculated using the empiri- cal 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 whet- her you still range within the intensity area according to the above stated recommendations.

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:

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 coo- ling 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.

Pulse				Pulsediagramm
				Fitness and Fat Burner
220
200				Maximalpulse
				(220 minus Age)
180
160
				Fitnesspulse
140			(75% of Max.Pulse)
120
100
	Fat combustion pulse
80
		(65% of Max.Pulse)

20 25 30 35 40 45 50 55 60 65 70 75 80 90 Age

25 GB