Manual Hammer 4837 Ergo Motion BT - Ergometer (page 19 of 28) (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 dreimal pro Woche zu

trainieren. Dies ist die durchschnittliche Trainingshäufigkeit für

einen Erwachsenen, um langfristig einen konditionellen Erfolg

bzw. eine erhöhte Fettverbrennung herbeizuführen. Mit zuneh-

mender 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 rmüdungser-

scheinungen 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. 60 RPM liegt und 80 Umdrehung nicht übersteigt.

7.3 Pulsorientiertes Training

Es wird empfohlen, für Ihre individuelle Pulszone einen „aero-

ben 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 mindes-

tens 80 % Ihrer Trainingszeit in diesem aeroben Bereich (bis 75

% Ihres Maximalpulses) absolvieren.

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 anpassen.

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 frequency for an adult in order to

obtain long-term condition success or high fat burning. As your

fitness level increases, 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 mus-

culature 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 60 RPM but does not exceed 80.

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 incorporate 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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Hammer 4837 Ergo Motion BT - Ergometer Manual

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