8
Change to the Countdown menu, then begin programming as
described in the section "Training in Countdown mode." After con-
firming the climbing-frequency line, the computer changes to acoustic
step signal. The bell symbol (14) in the LCD display flashes. You
can now switch the acoustic step signal on or off by pressing the
input buttons [-] (10) and [+] (11). If the bell symbol does not light
up, the acoustic step signal is switched off. The acoustic step signal
beeps according to the climbing frequency which you have set.
The acoustic step signal differs from the other programmable values
in the following way. Whereas the values for all the other areas
are stored in Countdown mode, the acoustic step signal is switched
on automatically every time new values are programmed.
Important information on setting training data
Training data can be set within the following limits:
Parameter Range
Time 0:00 - 99:00 +/- 1 minute
Climbing frequency 10 - 150 (-- off) +/- 5 steps
Acoustic step signal On/Off
Kalories 0 - 995 +/- 1 kcal
Step total 0 - 1999 +/- 5 steps
Training pulse rate 0 - 189 (-- off) +/- 1 beat
Display of total height
The computer can also display the total height travelled. When the
computer is switched on by pressing an input button or starting to
climb, the total height is loaded into the steps display (4) of the LCD
display. In the pulse line, either current pulse rate is displayed or
the letter "P."
The number of steps climbed during an exercising session is added
to the total every 0.1 km. This is based on the assumption that a
step has a height of 0.19 meters. The display of total height is in
0.1 kilometer units. The total height is displayed for 30 secs. After
30 secs. the training computer changes automatically to Run mode.
However, you can change immediately to Run mode by pressing the
input button [Set] (12).
Standby mode
The training computer of the KETTLER Power Stepper also has an
energy-saving standby mode. If exercising is interrupted for more
than 4 minutes and none of the input buttons are pressed during this
time, the computer switches to the energy-saving standby mode. The
current values shown in the display are lost.
kcal calculation
The calculation is a general guideline only. The value calculated
does not claim to be medically correct.
The calculation is based on the following formula:
kcal = 0.122 kcal x steps
Note
The KETTLER Power Stepper allows measurement of pulse rate by
means of an ear clip or a Cardio-Pulse Set (available as an optional
accessory). The socket for plugging in the ear-clip cable is located
under the LCD display on the front panel of the computer.
The ear-clip sensor functions with the help of infra-red light and mea-
sures changes in the translucency of the skin caused by the pulse
rate. Before attaching the ear clip, rub the ear lobe vigorously to
stimulate the circulation.
As the signal has to be amplified considerably, the sensor must not
be exposed to disturbances of any kind. To ensure that this does not
happen, note the following points: attach the ear clip firmly to the
ear lobe. Do not exercise under bright light (neon or halogen light
or direct sun-light). Avoid vibrations or any movement of the clip or
its cable. Attach the cable to your clothing using the clip provided.
If pulse-rate measurement is inaccurate, ensure that you have followed
all the above instructions.
Exercising with the Kettler Power-Kettler power stepper is particularly
beneficial for heart and circulation, as well as for the muscles of the
thigh and seat.
Important
Before commencing a course of training, have your family doctor
check that you are fit enough to exercise with the Power Kettler power
stepper . The result of the medical check-up should be used as a basis
for planning the exercise programme.The following exercising tips
are intended for healthy persons only.
Instructions for exercising with the KETTLER Power Stepper
For your training on the Power-Kettler power stepper you should follow
the methodological principles of an endurance training, i.e. a
training of moderate intensity over a prolonged period. It is you who
determines the intensity of your training by means of the number of
steps in the time unit: the more steps you take per minute the more
intense your training will be. But make sure not to choose too high
an intensity so as to avoid any overload, Climbing stairs is a rather
hard activity putting a high load on the cardiovascular system. We
therefore recommend you to check your pulse rate during the
training. Our formula for an adequate pulse rate is:
180 minus age in years
Persons aged 50 years should therefore keep their pulse rate at around
130 beats per minute during exercise.
Many eminent medical scientists recommend using this rule of thumb
as a basis for your program of exercise. Adjust the KETTLER Power
Stepper s resistance and your own stepping speed to ensure that
you do not exceed your optimum pulse rate.
Degree of exertion
The beginner is advised to increase his degree of exertion only gra-
dually. The first training sessions should be relatively short with
intervals of varying lenghts between them. The following pattern has
been shown to be most effective.
Training sessions of 30-60 minutes are not suitable for beginners.
For beginners, the following pattern should be observed in the first
4 weeks.
Training instructions
Frequency Duration
daily 10 min
2-3 times weekly 20-30 min
1-2 times weekly 30-60 min
Frequency Lenght of exercise blocks
1st week
three 2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training
2 nd week
three 3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training
3 rd week
three 4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
