Kettler SM3600 Mode D'emploi Et Instructions D'entraînement page 32

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Training and Operating Instructions

Training intensity (Crosstrainer)

The intensity of training with the Crosstrainer on the one hand is

regulated through the step frequency and on the other hand

through the step resistance.

Cross training is a very effective whole-body workout, which

stresses all large muscle groups, and simultaneously trains the

cardiovascular system in an ideal manner and promotes the fat

metabolism. The innovative elliptical sequence of movements of

the treads strengthens the leg and gluteal muscles especially

joint-sparing, the training of the upper part of the body coupled

with the legwork mainly stresses the arm, shoulder, pectoral and

dorsal muscles.

Before starting the training you should read the following notes

carefully!

The above and following notes on training are recommended

for persons without cardiovascular problems only.

Notes on training

Workout with the cross-trainer is to be designed methodically

according to the principles of stamina training. Stamina training

mainly causes changes and adaptations in the cardiovascular

system. This includes the decrease of the rest pulse frequency

and the pulse under load. Thus the heart disposes of more time

for filling the ventricles and blood flow in the cardiac musculatu-

re (through the coronary vessels). Furthermore, depth of brea-

thing and amount of air inspired are increased (vital capacity).

Further positive changes take place in the metabolic system. To

achieve these positive changes the training must be planned

according to certain guidelines.

Planning and control of your training

The basis for the planning of the training is your current physi-

cal condition. With an exercise tolerance test your general prac-

titioner can diagnose your personal capability, which represents

the basis for your planning of the training. If you did not have

an exercise tolerance test executed, high training loads or over-

loading, respectively, have to be avoided in any case. You

should remember the following principle for your planning: sta-

mina training is controlled via the scope of load as well as via

the height / intensity of load.

About load intensity

Pulse under load: the optimal load intensity is achieved at 65–

75 % (comp. diagram) of the individual cardiovascular perfor-

mance. This value changes age-related.

Pulsediagramm

Pulse

Fitness and Fat Burner

220

Maximalpulse

200

(220 minus Age)

180

160

Fitnesspulse

(75% of Max.Pulse)

140

120

100

Fat combustion pulse

(65% of Max.Pulse)

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

For the Crosstrainer, intensity is on the one hand controlled via

the speed of movement and on the other hand via the resistance

of the magnet braking system. With increasing speed of move-

ment, the physical load is increased as well. It also increases,

when the braking resistance is increased. As a beginner avoid

a too high speed or training with a too high braking resistance,

since in that the recommended pulse frequency range can be

quickly exceeded. During the training check on the basis of your

pulse frequency, whether you work out in your intensity range accor-

ding to the diagrams shown.

About the scope of load

Beginners increase the scope of load of their training only gradually.

The first training units should be relatively short and in intervals. Sports

medicine considers the following load factors as fitness-positive:

Training frequency

daily

2-3 times a week

1-2 times a week

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

The beginner training can be planned as follows within the first 4

weeks:

Training frequency

3 times a week

Before and after each training unit, approx. 5 minutes of gymnastics

serve warming up or cooling down, respectively. Between two trai-

ning units there should be a day off (no training), when in the later

course you prefer the 3 times a week training of 20-30 minutes.

Otherwise there are no arguments against a daily 10 minute training.

Beside the individual planning of your stamina training you can fall

back on the training programs integrated in the training computer of

the unit.

Sequence of movements (Crosstrainer)

The sequence of movements of the cross training is already provi-

ded by the elliptic rotation of the treads and the position of the

handlebars. Despite of that, the following should be observed:

Age

Before the training, always check correct installation and stan-

■

ding of the equipment.

When getting onto the equipment, one tread must be in the

■

lowest and one in the highest position. Grab the handlebars

with both hands and mount the lower treat first. When getting

off the equipment, step off the upper tread first.

Duration of training

10 minutes

20-30 minutes

30-60 minutes

Extent of training session

1st week

2 minutes of training