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Functions and operation of the TX3 training computer/Training directions
GB
tain the target heart rate. It will attempt to maintain the target
heart rate at a precision of +/– 4 beats. During training, the
user can still manually set the speed or incline. During training,
the total time counts down. In order to be able to use the heart
control program, the user must be wearing a chest belt.
1. Switch the unit on.
2. Secure the safety key to the treadmill and the clip to the use-
r’s clothing.
3. Press the PROGRAM button ten times for H-SI = HRC SPEED
/ INCLINE or press the PROGRAM button eleven times for P11
= H-S = HRC SPEED.
4. Press the ENTER button to confirm.
5. Use the STEIGUNG INCLINE buttons (+), (–) or the SPEED
buttons (+), (–) to enter your age.
6. Press the ENTER button to confirm.
7. Use the STEIGUNG INCLINE buttons (+), (–) or the SPEED
buttons (+), (–) to enter the training time.
8. Press the ENTER button to confirm.
9. Use the STEIGUNG INCLINE buttons (+), (–) or the SPEED
buttons (+), (–) to enter the target heart rate.
10. Press the ENTER button to confirm. The training now begins
Training directions
Running is a very efficient form of fitness training. With the tre-
admill, you can go through controlled and regulated running
exercises at home, no matter what the weather is like outside.
The treadmill is suitable not only for jogging, but also for wal-
king exercise. Before you start training, you should read the fol-
lowing notes!
Planning and controlling your running training
The basis for planning your training is your current physical fit-
ness. With an endurance test, your physician can diagnose
your personal capability, upon which you will base your trai-
ning plan. If you have not had an endurance test, you must at
any rate avoid high training loads or overload.
You should remember the following principle for the training
plan:
Endurance training is regulated both by the extent of the load
and the amount / intensity of the load.
Guidelines for endurance training
Load intensity
The load intensity during running training is preferably monito-
red by your heart’s pulse rate.
Maximum pulse: maximum load is the term used when the
individual maximum heart rate has been reached. The maxi-
mum reachable heart rate depends on age.
The rule of thumb here is: the maximum heart rate per minute
equals 220 beats minus your age.
Example: age 50 years > 220 -50 = 170 beats/min.
Load pulse:
The optimum load intensity is reached at 65 – 75% of the indi-
vidual cardiovascular performance (see diagram).
65% = aim of training is to burn fat
75% = aim of training is to improve fitness
This value changes depending on age.
The intensity during training is regulated with the treadmill firstly
by running speed and secondly by the incline angle of the
tread. The physical load increases at higher speeds. It also
increases if the incline angle is increased. If you are a begin-
ner, avoid too high a running pace or training with the tread
inclined too steeply, otherwise you could quickly exceed the
recommended heart rate range. You should set your individual
running pace and incline angle when training on the treadmill
such that you reach your optimum heart rate according to the
indications above. While running, monitor whether you are trai-
ning within your intensity range by your heart rate.
Extent of load
Duration of one training unit and number of units per week:
The optimum extent of load is reached when 65 – 75% of the
individual cardiovascular performance is reached over a long
period.
Rule of thumb:
Either 10 min / training unit with daily training
or 20 – 30 min / training unit with 2 to 3 times a week
or 30 – 60 min / training unit with 1 to 2 times a week
Beginners should not begin with training units of 30 – 60 minu-
tes. Beginner training can be arranged in intervals for the first 4
weeks:
Warm-up
At the beginning of every training unit, you should do 3 – 5
minutes of warm up running, slowly increasing the load in order
get your cardiovascular system and musculature going.
Cool-down
Just as important is the so-called cool-down. After every training
