Manual Finnlo 3158 Exum XTR (page 24 of 32) (English, German)

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7. Trainingsanleitung

7. Training manual

Das Training mit dem Ergometer ist ein ideales

Bewegungstraining zur Stärkung wichtiger Muskelgruppen und

des Herz-/Kreislauf-Systems.

Allgemeine Hinweise zum Training

 Trainieren Sie niemals direkt nach einer Mahlzeit.

 Trainieren Sie nach Möglichkeit pulsorientiert.

 Wärmen Sie Ihre Muskulatur vor Beginn des Trainings

durch Lockerungs- oder Stretching-Übungen auf.

 Am Ende des Trainings reduzieren Sie bitte

die Geschwindigkeit. Beenden Sie das Training nie abrupt!

 Machen Sie am Ende des

Trainings noch einige Stretching-Übungen.

7.1 Trainingshäufigkeit

Um langfristig die Physis zu verbessern und die

Kondition zu steigern, empfehlen wir mindestens drei-

mal pro Woche zu trainieren. Dies ist die durchschnitt-

liche Trainingshäufigkeit für einen Erwachsenen, um

langfristig einen konditionellen Erfolg bzw. eine erhöhte

Fettverbrennung herbeizuführen. Mit zunehmender

Fitness können Sie auch täglich trainieren. Besonders

wichtig ist das Training in regelmäßigen Abständen.

7.2 Trainingsintensität

Bauen Sie Ihr Training behutsam auf. Die

Trainingsintensität sollte langsam gesteigert werden,

damit keine Ermüdungserscheinungen der Muskulatur

und des Bewegungsapparates auftreten.

Umdrehungszahl (RPM)

Im Sinne eines gezielten Ausdauertrainings empfiehlt es sich

prinzipiell, eher einen geringen Tretwiderstand zu wählen und mit

einer höheren Umdrehungszahl (RPM - Revolutions per Minute)

zu trainieren. Achten Sie darauf, dass die Umdrehungszahl bei

ca. 80 RPM liegt und 100 Umdrehung nicht übersteigt.

7.3 Pulsorientiertes Training

Es wird empfohlen, für Ihre individuelle Pulszone

einen „aeroben Trainingsbereich“ zu wählen.

Leistungssteigerungen im Ausdauerbereich werden

vorwiegend durch lange Trainingseinheiten im aeroben

Bereich erlangt.

Entnehmen Sie diese Zone bitte dem Zielpuls-Diagramm

oder orientieren Sie sich an den Pulsprogrammen. Sie

sollten mindestens 80 % Ihrer Trainingszeit in diesem

aeroben Bereich (bis 75 % Ihres Maximalpulses) absol-

vieren.

In den restlichen 20 % der Zeit können Sie

Belastungsspitzen einbauen, um Ihre aerobe Schwelle

nach oben zu verschieben. Durch den eintretenden

Trainingserfolg können Sie später bei gleichem Puls eine

höhere Leistung vollbringen, was eine Verbesserung der

Form bedeutet.

Wenn Sie mit pulsgesteuertem Training bereits

Erfahrung haben, können Sie Ihre gewünschte Pulszone

Ihrem speziellen Trainingsplan bzw. Fitnessstand anpas-

sen.

Training with the Ergometer is an ideal movement training for

strengthening important muscle groups and the cardio-circula-

tory system.

General notes for Training

 Never train immediately after a meal.

 If possible, orient training to pulse rate.

 Do muscle warm-ups before starting training

by loosening or stretching exercises.

 When finishing training, please

reduce speed. Never abruptly end training.

 Do some stretching exercises when finished training.

7.1 Training frequency

To improve physical fitness and to enhance condition

over the long term, we recommend training at least

three times a week. This is the average training frequen-

cy for an adult in order to obtain long-term condition

success or high fat burning. As your fitness level incre-

ases, you can also train daily. It is particularly important

to train at regular intervals.

7.2 Training intensity

Carefully structure your training. Training intensity should

be increased gradually, so that no fatigue phenomena of

the musculature or the locomotion system occurs.

RPM

In terms of objective endurance training it is recommended

in principle to select a lower step resistance and to train at a

higher rpm (revolutions per minute). Ensure that the

rpm is higher than 80 RPM but does not exceed 100.

7.3 Heartrate oriantated training

For your personal pulse zone it is recommended that

an aerobic training range be chosen. Performance

increases in the endurance range are principal-

ly achieved by long training units in the aerobic range.

Find this zone in the target pulse diagram or orient yourself on

the pulse programs. You should complete 80 % of your training

time in this aerobic range (up to 75 % of your maximum pulse).

In the remaining 20 % of the time, you can incorpora-

te load peaks, in order to shift your aerobic threshold

upwards. With the resulting training success you can

then later produce higher performance at the same

pulse; this means an improvement in your physical shape.

If you already have some experience in pulse-controlled training,

you can match your desired pulse zone to your special training

plan or fitness status.

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Finnlo 3158 Exum XTR Manual

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