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Kettler Run 1 - 07888-500 Manual

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14
TRAINING INSTRUCTION
GB
Training directions
Running is a very efficient form of fitness training. With the tread-
mill, you can go through controlled and regulated running exerci-
ses at home, no matter what the weather is like outside. The tread-
mill is suitable not only for jogging, but also for walking exercise.
Before you start training, you should read the following notes!
Planning and controlling your running training
The basis for planning your training is your current physical fitn-
ess. With an endurance test, your physician can diagnose your
personal capability, upon which you will base your training 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 monitored
by your heart’s pulse rate.
Maximum pulse: maximum load is the term used when the indivi-
dual maximum heart rate has been reached. The maximum reach-
able 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 indivi-
dual 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 beginner, avoid too
high a running pace or training with the tread inclined too steep-
ly, otherwise you could quickly exceed the recommended heart
rate range. You should set your individual running pace and inc-
line angle when training on the treadmill such that you reach your
optimum heart rate according to the indications above. While run-
ning, monitor whether you are training within your intensity range
by your heart rate.
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
Extent of load
Duration of one training unit and number of units per week:
T
he optimum extent of load is reached when 65 – 75% of the indi-
v
idual cardiovascular performance is reached over a long period.
Rule of thumb:
Beginners should not begin with training units of 30 – 60 minutes.
Beginner training can be arranged in intervals for the first 4
weeks:
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
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
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
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
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
4th week
3rd week
2nd week
1st week
… 14 …


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