Manual Kettler 07662-800 Golf ST Pro (page 32 of 100) (English, German, Dutch, French, Italian, Spanish)

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intervals. Sports medicine considers the following load factors as

fitness-positive:

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

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

weeks:

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

stics serve warming up or cooling down, respectively. Between

two training 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 com-

puter of the Crosstrainer (comp. page 9 cont).

Sequence of movements (Crosstrainer)

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

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

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

■ Before the training, always check correct installation and

standing 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 get-

ting off the equipment, step off the upper tread first.

■ Set the treads to the optimal distance to the handlebars for

you; in that observe sufficient legroom to the handlebars.

■ Execute your training with respective sports shoes and obser-

ve secure standing on the treads.

Training frequency Duration of training

daily 10 minutes

2–3 times a week 20–30 minutes

1–2 times a week 30–60 minutes

Training frequency Extent of training session

1st week

3 times a week 2 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

2nd week

3 times a week 3 minutes of training

Break of 1 minute for physical exercises

3 minutes of training

Break of 1 minute for physical exercises

2 minutes of training

3rd week

3 times a week 4 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

Break of 1 minute for physical exercises

3 minutes of training

4th week

3 times a week 5 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

Break of 1 minute for physical exercises

4 minutes of training

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 dor-

sal 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 fil-

ling the ventricles and blood flow in the cardiac musculature

(through the coronary vessels). Furthermore, depth of breathing

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 physical

condition. With an exercise tolerance test your general practitio-

ner 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 overloa-

ding, respectively, have to be avoided in any case. You should

remember the following principle for your planning: stamina trai-

ning 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 performance.

This value changes age-related.

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

according to the diagrams shown.

About the scope of load

Beginners increase the scope of load of their training only gra-

dually. The first training units should be relatively short and in

Pulsediagramm

Fitness and Fat Burner

220

200

180

160

140

120

100

80

Pulse

Age

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

Maximalpulse

(220 minus Age)

Fitnesspulse

(75% of Max.Pulse)

Fat combustion pulse

(65% of Max.Pulse)

90

Training and Operating Instructions

32

GB

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