7
Figure 14: No pulse recognition (P) during recovery pulse measuring (REC)
Figure 15: Start display after pressing the set key
9.0 General
Calculation of velocity
60 pedal rotations result in a velocity of 21.3 km/h.
Kilojoule calculation
Experts from sports medicine take the following energy consumption for granted
during cycling: 1 hour cycling at 24 km/h leads to a consumption of 1680
kJ. 1 kilometre results in 70 kilojoule (medium stress level).
Fitness mark calculation
The computer calculates and evaluates the pulse difference and your “fitness
mark” resulting therefrom according to the following formula:
Mark (F) = 6 — ( 10 x ( P1 — P2 ) )2
P1
P1 = Stress pulse
P2 = Pulse after 60 seconds of count-down
Mark 1 = very good Mark 6 = unsatisfactory
The comparison of stress and recovery pulse is a simple and fast possibility
to control physical fitness. The fitness mark is a value of orientation concerning
your recoverability after physical stress. Before you press the recovery pulse
key (15) and determine your fitness mark you should train in your stress area
for a longer period, i.e. at least for 10 minutes. With a regular cardiovas-
cular training you will recognise that your “fitness mark” will improve.
Average value calculation
Average value calculation
For the average value calculation all training intervals of velocity, pedal
rotations and pulse will be taken into account until the display shows the
temperature.
Information about pulse measuring
It is only one of the three puls measurement methods possible (earclip or hand-
pulse sensors or Cardio-Puls-Set).
The measurement will start when the heard symbol in the display begins to flash
in the cycle of your pulse beat.
With ear-clip
The pulse sensor operates with infrared light and measures the changes in
the transparency of your skin resulting from your pulse beat. Before clipping
the pulse sensor to your ear lob rub your lob firmly 10 times in order to increase
blood circulation. Pulse measuring will start when the heart in the display
flashes in the cycle of your pulse beat. Because of the necessary high
amplification of the input pulses, disturbing pulses have to be avoided.
•Carefully attach the ear-clip to your ear lob and try to find the most favou-
rable point for measuring (heart symbol will flash without any inter-
ruption).
•Do not train directly under strong incidence of light (e.g. neon light, halogen
light, spotlights, sunlight).
•Completely exclude vibrations and shaking of the ear sensor including
cable. Always attach the cable with clip to your clothes or - even better
- to a headband.
With hand pulse sensors
A extra-low voltage generated by the contraction of your heart will be mea-
sured by the hand sensors and evaluated by the electronic system.
•Always grasp the contact areas with both hands
•Avoid a jerky grasping
•Hold your hands calm and avoid contractions and rubbing on the contact
areas.
With Cardio Puls set
Please refer to the appropriate instructions.
Faults in pulse display
Should there nevertheless be any wrong displays, please once again check
the above points.
Check the battery voltage.
If the pulse sensor is wrongly connected, the display field will show a “P”.
Malfunctions of the training computer
In case of a strange behaviour of the training computer please take out the
batteries, check the battery voltage and insert the batteries again. When
changing the batteries, the stored total kilometres will get lost.
10 0 Training instruction
This home trainer has been specially developed for the amateur sportsman
or woman. It is particularly well-suited to cardiovascular training.
Training should be planned methodically according to the principles of training
for stamina. This produces alterations and adaptations of the cardiovascular
system. Among these are the lowering of resting pulse rate and pulse rate
under exertion.
This makes more time available for the heart to fill the ventricles and to infuse
the heart musculature with blood through the coronary arteries. In addition,
the volume and depth of oxygen that can be breathed in increases (the vital
capacity). Other positive changes take place in the metabolism. In order to
take advantage of these positive changes the training has to be planned
according to certain guidelines.
Intensity of training
Intensity is regulated in training with the home trainer firstly by means of
the pedalling cadence and secondly by the resistance to pedalling. The trainee
determines the resistance to pedalling using a ten-speed shift. It is important
never to set too severe a level of intensity and to avoid excessive exertion.
Incorrect or excessive training can lead to health problems.
Accordingly, use your pulse rate to check while training whether you have cor-
rectly set the intensity of training. A rule of thumb for a suitable pulse rate is:
180 – age in years
which means that, say, a fifty-year-old person should plan his or her stamina
training around a pulse rate of 130.
Recommendations for training based on these calculations are regarded as
desirable by many recognised authorities on sports medicine. As such, you
should set the pedalling cadence and the resistance to pedalling according
to the rule of thumb mentioned above.
Note that these recommendations apply to healthy person
and not to people suffering from cardiovascular disease!
Exertion
The beginner should increase the severity of his or her training only gradually.
The first training units should be relatively short and should take the form of
interval training sessions.
Sports medicine regards the following regimes as having training effect
The beginner is strongly advised not to start with training sessions of 30 –
60 minutes.
Training for the beginner should be planned along the following lines:
To document your personal training you can enter the training data you have
achieved in the performance table.
Before and after each training unit a five-minute session of callisthenics serves
as a warm-up or cool down. One day should be left free between every
two training sessions if later you prefer to train three times weekly for 20-
30 minutes. Otherwise there is nothing against daily training.
Frequency Lenght of exercise blocks
1st week
three times a week 2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training
2 nd week
three times a week 3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training
3 rd week
three times a week 4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
4 th week
three times a week 5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training
Frequency of training Length of training session
daily 10 minutes
2-3 x times a week 20-30 minutes
1-2 x times a week 30-60 minutes
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