Kettler TRACK-5 Mode D'emploi page 27

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Warm-up
At the beginning of every training unit, you should do 3 – 5 minu-
tes of warm up running, slowly increasing the load in order get
your cardiovascular system and musculature going.
Cool-down
Just as important is the so-called cool-down. After every training
session, you should continue to run slowly for about 2 – 3 minutes.
The load for your further endurance training should generally be in-
creased first by the extent of the load, e.g. instead of 10 minutes
daily, do 20 minutes or instead of once weekly, train twice or three
times a week. Beside the individual planning of your endurance
training, you can fall back on the training programs integrated into
the training computer on the treadmill. You can determine whether
your training has achieved the desired result after some weeks as
follows:
1. You manage a certain endurance level at lower cardiovascular
performance than before.
2. You maintain a certain endurance level with the same cardio-
vascular performance over a long time.
3. You recover more quickly from a certain cardiovascular per-
formance level than before.
Notes on pulse measurement by hand pulse
A minute current created by the contraction of the heart is recorded
by the hand sensors and analysed by the electronics
• Always cover the contact areas completely with both hands
• Avoid clasping jerkily
• Hold your hands calmly and avoid contraction and rubbing
on the contact areas.
Special training directions
The sequence of running exercises should be familiar to everyone.
Nevertheless, there are certain points that should be observed when
running:
• Always make sure the structure and condition of the unit are
correct before training.
• Only get on and off the unit when it is at a complete sta still and
hold the hand grips to do so.
• Fasten the cord of the safety tread-stop key to your clothing be-
fore starting the treadmill.
• Train with the proper running or sports shoes.
• Running on a treadmill is different from running on normal
ground. Therefore, you should prepare yourself for the running
training with slow walking on the treadmill.
• Hold firmly onto the handlebars during your first training units
in order to avoid uncontrolled movements that could lead to a
fall. This applies especially to operating the computer while run-
ning.
• Beginners should not adjust the incline of the tread to too high
a position, in order to avoid overload.
• Run in as even a rhythm as possible.
• Only train in the middle of the tread.
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