Training and Operating Instructions Load Intensity

Load pulse: the optimum intensity of load is reached at 65–75% (see also diagram) of the maximum pulse. This value changes depending on age.

Extent Of Load

Duration of a training unit and its frequency per week:

The optimum extent of load is attained, if 65–75% of the individual heart / circulation performance is achie- ved over a longer period.

Empirical Formula:

Either

10 min / training unit in daily training

or

approx. 30 min / training unit with 2–3x /

week.

 

or

approx. 60 min / training unit with 1-2x /

week

 

Beginners should not begin with training units of 30- 60 minutes.

The beginner’s training can be planned as follows in

 

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

the first 4 weeks:

It is recommended that you perform approx. 5 minutes of exercises before and after every training unit, in order to warm up and cool down. There should be a training-free day between each two consecutive trai- ning units, if you prefer training sessions of 20-30 minutes 3 times a week later on in your training. Otherwise, there is no reason why you should not train daily.

Glossary

Age

Input for the calculation of the maximum pulse.

Dimension

Units for the display of km/h or mph, KJou- le or kcal.

Fat burning pulse

Calculated value of: 65% maximum pulse.

Fitness pulse

Calculated value of: 75% maximum pulse.

Glossary

An accumulation of attempts at explanation.

HI symbol

If “HI” is displayed, the target pulse is too high by 11 beats. If “HI” blinks, the maxi- mum pulse is exceeded. “HI” monitoring is always activated.

LO symbol

If “LO” is displayed, the target pulse is too low by 11 beats. “LO” monitoring is activa- ted, if the target pulse is reached during training.

Maximum pulse(s)

Value calculated from 220 minus age.

Menu

Display, in which values can be entered or selected.

Pulse

Registration of the heart beat per minute.

Recovery

Recovery pulse measurement at the end of training. The difference between start pulse and end pulse of a minute is calculated.

With the help of this difference, a fitness mark is determined. If you train regularly, the improvement of this mark is an indicati- on for your fitness progression.

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Kettler SM 33XX-68 Training and Operating Instructions Load Intensity, Extent Of Load, Value calculated from 220 minus age

SM 33XX-68 specifications

The Kettler SM 33XX-68 is a versatile and robust indoor exercise bike, tailored for fitness enthusiasts looking for a ride that combines durability, advanced features, and user-friendliness. This model stands out in the Kettler lineup thanks to its sleek design, making it suitable for different environments, whether at home or in a more commercial setting.

One of the most notable features of the SM 33XX-68 is its magnetic resistance system. This non-contact braking mechanism ensures a smooth and quiet ride, allowing for an uninterrupted workout experience. Users can choose from multiple resistance levels, accommodating various fitness levels from beginners to advanced athletes seeking to intensify their training sessions.

The bike's adjustable seat and handlebars enhance comfort, allowing users to customize their riding position for optimal performance. This feature becomes particularly essential during long workout sessions, ensuring that users maintain proper posture and minimize the risk of strain or injury.

In terms of technology, the Kettler SM 33XX-68 is equipped with a state-of-the-art LCD display that tracks essential workout metrics. These metrics include time, distance, calories burned, and heart rate, allowing users to monitor their progress conveniently. The integrated pulse sensors located on the handlebars enable easy heart rate monitoring, helping users stay within their desired training zones.

Construction quality plays a crucial role in the durability and stability of this exercise bike. The Kettler SM 33XX-68 boasts a solid frame that can support various body types while ensuring stability during high-intensity workouts. The weighted flywheel contributes to the bike's smooth pedaling experience, mimicking the feel of riding on a real road.

Moreover, the design includes transportation wheels, making it easy to move and store the bike when not in use. Its compact footprint is another attractive feature for those with limited space, allowing it to fit seamlessly into home gyms or smaller workout areas.

Lastly, the Kettler SM 33XX-68 reflects a commitment to creating user-oriented fitness equipment. With its blend of comfort, technology, and robust engineering, it serves as an ideal choice for anyone looking to elevate their indoor cycling experience and achieve their fitness goals effectively.