Manual Kettler Run 1 - 07888-500 (page 15 of 84) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Warm-up

At the beginning of every training unit, you should do 3 – 5 minu-

tes 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

session, you should continue to run slowly for about 2 – 3 minu-

tes.

The load for your further endurance training should generally be

increased first by the extent of the load, e.g. instead of 10 minu-

tes daily, do 20 minutes or instead of once weekly, train twice or

three times a week. Beside the individual planning of your endu-

rance training, you can fall back on the training programs inte-

grated into the training computer on the treadmill. You can deter-

mine whether your training has achieved the desired result after

some weeks as follows:

1. You manage a certain endurance level at lower cardiovascu-

lar performance than before.

2. You maintain a certain endurance level with the same cardio-

vascular performance over a long time.

3. You recover more quickly from a certain cardiovascular per-

formance level than before.

Notes on pulse measurement by hand pulse

A minute current created by the contraction of the heart is recor-

ded by the hand sensors and analysed by the electronics

• Always cover the contact areas completely with both hands

• Avoid clasping jerkily

• Hold your hands calmly and avoid contraction and rubbing

on the contact areas.

Special training directions

The sequence of running exercises should be familiar to everyone.

Nevertheless, there are certain points that should be observed

when running:

• Always make sure the structure and condition of the unit

are correct before training.

• Only get on and off the unit when it is at a complete sta

still and hold the hand grips to do so.

• Fasten the cord of the safety tread-stop key to your clothing

before starting the treadmill.

• Train with the proper running or sports shoes.

• Running on a treadmill is different from running on normal

ground. Therefore, you should prepare yourself for the

running training with slow walking on the treadmill.

• Hold firmly onto the handlebars during your first training

units in order to avoid uncontrolled movements that could

lead to a fall. This applies especially to operating the com

puter while running.

• Beginners should not adjust the incline of the tread to too

high a position, in order to avoid overload.

• Run in as even a rhythm as possible.

• Only train in the middle of the tread.

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Kettler Run 1 - 07888-500 Manual

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