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TRAINING INSTRUCTIONS
Running is a very efficient form of fitness training. With the treadmill, you can carry out controlled and measured running training at home,
regardless of the weather. The treadmill is not only suitable for jogging, but also for walking training. Before you start training, you should
read the following instructions carefully!
Planning and controlling your running training
The basis for the workout planning is your current physical performance condition. Your family doctor can use an endurance test to diag-
nose your personal performance, which is the basis for your training plan. If you have not had an endurance test carried out, high training
stress or overexertion must be avoided in any case. You should remember the following principle for planning: Endurance training is
controlled both by means of the duration and the intensity of exertion.
Guideline Values for Endurance Training
Exertion Intensity
During running training, the intensity of exertion is best monitored via the pulse rate of your heart.
Maximum Pulse:
A maximum exertion is understood as the attainment of the individual maximum pulse. The maximum achievable heart rate depends on age.
Here this rule of thumb applies: The maximum heart rate per minute corresponds to 220 beats minus age.
Example: age 50 years > 220 - 50 = 170 pulses/min.
Active Pulse:
The optimum exercise intensity is achieved at 65-75% of the individual cardiovascular performance (see diagram).
65% = Training goal: fat burning
75% = Training goal: improved fitness
This value changes depending on age. The intensity of treadmill training is regulated by the running speed on the one hand and the angle
of inclination of the running surface on the other. The higher the running speed, the greater the physical exertion. It also increases when
the incline angle is increased. As a beginner, avoid running at too high a pace or training with too large an incline angle of the running sur-
face, as this can quickly cause you to exceed the recommended heart rate range. You should set your individual running pace and incline
angle when training on the treadmill so that you achieve your optimum heart rate in accordance with the above information. While running,
use your heart rate to check whether you are training within your intensity range.
Scope of Physical Exertion
Duration of a training unit and its frequency per week:
The optimum exercise range is 65-75% of the individuals cardiovascular performance over a longer period.
Warm-Up
At the beginning of each training session, you should spend 3-5 minutes warming up with a slowly increasing level of exertion to bring your
cardiovascular system and your muscles to the right temperature.
Cool-Down
Just as important is the so-called "Cool Down". After each workout you should continue running slowly for about 2-3 minutes. Initially, the
exertion level for your further endurance training should basically be increased by means of the scope of physical effort, e.g., training takes
place 20 minutes daily instead of 1 0 minutes, or three times a week instead of twice a week. In addition to the individual planning of your
endurance training, you can also use the training programmes integrated into the treadmills training computer.
1.
You can achieve a certain endurance performance with less cardiovascular output than before
2.
You maintain a certain endurance performance with the same cardiovascular output over a longer period of time.
3.
You recover faster after a certain cardiovascular exercise than before.
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