Smooth Fitness 07858-699 manual Integrated training programs, Movements

Integrated training programs

The 6 training programs are designed for "Fitness beginners", "Advanced exercisers" and "Fitness pros". The following descrip- tion of the programs helps you to select the program suitable for your performance capacity. Program P6, for example, is only sui- table for endurance trained exercisers with a high exercise tole- rance.

￿	￿	P1: Fitness test in accordance with
￿	￿	WHO standard
￿	￿
￿	￿	This fitness test provides for an automati-
￿
		cally controlled increase in performance
	TIME	by 25 watts at an interval of 2 minutes,
		starting from 25 watts. The recommen-
		ded number of pedal turns amounts to
		60 - 80 turns/min. Only healthy persons
		without cardiovascular problems may
		carry out this test while without the pre-
		sence of a doctor.
￿	￿	P 2: Fitness beginners I
￿	￿	Workload: 25 - 100 watts, 27 min
￿	￿
￿	￿
￿
	TIME
￿	￿	P 3: Fitness beginners II
￿	￿	Workload: 50 - 125 watts, 30 min
￿	￿
￿	￿
￿
	TIME
￿	￿	P 4: Advanced exercisers l
￿	￿	Workload: 50 - 150 watts, 36 min
￿	￿
￿	￿
￿
	TIME
￿	￿	P 5: Advanced exercisers II
￿	￿	Workload: 50 - 200 watts, 38 min
￿	￿
￿	￿
￿
	TIME
￿	￿	P 6: Fitness pros l
￿	￿	Workload: 75 - 300 watts, 36 min
￿	￿
￿	￿
￿
	TIME

Heart Control Program

After setting the desired pulse rate du- ring exercise, the electric eddy current brake controls the pedalling resistance independent of speed and in accordan- ce with the setting. This means that the resistance will automatically be increa- sed until the exercising pulse rate has been reached or be decreased if the set- ting has been exceeded. The program ensures cardiovascular training while the exercising pulse rate remains at an approximately constant optimum exerci- sing pulse rate. For this reason it is ide- ally suited for therapeutical training pur- poses.

Movements

The movements during Cross-Training are already predefined through the elliptic rotation of the treads and the positioning of the grip bars. Nevertheless, you should pay attention to some points:

■Prior to taking up training, always pay attention to the correct assembly and stability of the equipment.

■When getting onto the equipment, one tread has to be in the lowest, and one in the uppermost position. Grasp the grip bars with both hands and get onto the lower tread first. When get- ting off the equipment, first leave the uppermost tread.

■Adjust the tread at the optimal distance for you with regard to the grip bars ; pay attention to sufficient leg-room towards the grip bars.

■Use appropriate sports shoes for training and pay attention to a safe foothold on the treads.

■(Do not train without using your hands.) Hold tight at the grip bracket between the movable grip bars, if you only want to train the lower part of your body.

■Pay attention to a rhythmical, smooth sequence of motions.

■Adjust the brake resistance at the rotary button below the cock- pit according to your individual requirements.

■During training, vary between forward and return motions of treads in order to stress leg and gluteal muscles differently.

With a regular training, you can increase your endurance, your power and, thus, your well-being. The success of your training will be optimised by a healthy way of living which is determined by a well-balanced, high-quality nourishment.

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