Manual Kettler 07664-000 Polo M (page 110 of 132) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Uputa za treniranje i upravljanje

Maks. puls(evi)

Vrijednost izračunata iz 220 minus životna dob

Izbornik

Pokazivač, u kojem treba unijeti ili izabrati vrijednosti.

Puls

Izračunavanje otkucaja srca u minuti.

Recovery

Mjerenje pulsa pri odmoru na kraju treninga. Iz početnog i

krajnjeg pulsa jedne minute izračunava se odstupanje i iz toga

ocjena fitnessa. Kod istoga treninga je poboljšanje ove ocjene

mjera za jačanje fitnessa.

Reset

Brisanje sadržaja pokazivača i novi start pokazivača.

Ciljni puls

Unosom određena vrijednost pulsa, koju treba nadzirati.

Prije i poslije svake jedinice treninga jedna ca. 5-minutna gim-

nastika služi za zagrijavanje odn. cool-down. Između dvije jedi-

nice treninga trebao bi biti jedan dan bez treninga, ako Vi u

kasnijem tijeku dajete prednost treningu 3 puta tjedno od 20-30

minuta. Inače se ništa ne protivi svakodnevnom 10-minutnom

treningu.

Pojmovnik

Starosna dob

Unos za obračun maksimalnoga pulsa.

Dimenzija

Jedinica za pokazivanje km/h ili mph, kJoule ili kcal.

Puls izgaranja masti

Vrijednost izračunata od: 65 % maks. pulsa

Puls fitnessa

Vrijednost izračunata od: 75 % maks. pulsa

Pojmovnik

Zbirka pokušaja objašnjenja.

HI-simbol

Ako se pojavi “HI”, ciljni puls je previsok za 11 otkucaja. Ako

HI treperi, prekoračen je maks. puls. “HI” – nadzor je uvijek

aktivan.

LO-simbol

Ako se pojavi “LO”, ciljni puls je prenizak za 11 otkucaja.

“LO” – nadzor je aktivan, ako je na treningu dostignut ciljni

puls.

110

Učestalost treninga Opseg jednoga treninga

3 x tjedno 2 minute treninga

1 minuta pauza za gimnastiku

2 minute treninga

1 minuta pauza za gimnastiku

2 minute treninga

3 x tjedno 3 minute treninga

1 minuta pauza za gimnastiku

3 minute treninga

1 minuta pauza za gimnastiku

2 minute treninga

3 x tjedno 4 minute treninga

1 minuta pauza za gimnastiku

3 minute treninga

1 minuta pauza za gimnastiku

3 minute treninga

3 x tjedno 5 minuta treninga

1 minuta pauza za gimnastiku

4 minute treninga

1 minuta pauza za gimnastiku

4 minute treninga

4. tjedan

3. tjedan

2. tjedan

1. tjedan

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Kettler 07664-000 Polo M Manual

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