Kettler SM 2855 manual Training Instructions

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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