5
GB
6.0 Training instruction
For Your Safety:
■ Before beginning your program of exercise, consult your doctor
to ensure that you are fit enough to use the equipment. Base your
program of exercise on the advice given by your doctor. Incorrect
or excessive exercise may damage your health.
This home trainer has particularly been designed and developed
for leisure time sportsmen. It is excellently suited for cardiovascular
training.
The training methodically has to be organised on the principles of
stamina training. This will predominantly cause changes and adap-
tations of the cardiovascular system. This includes the reduction of
the resting pulse frequency and of the load pulse.
This gives the heart more time for filling the ventricles and for the
blood circulation of the cardiac musculature (through the coronary
vessels). Moreover, depth of breathing and the volume of air that
can be breathed in (vital capacity) are increased. Further positive
changes take place in the metabolic system. In order to achieve these
positive changes, the training has to be planned according to
certain guidelines.
The intensity of training
When training with the home trainer, the intensity of training on the
one hand is regulated through the step frequency and on the other
hand through the step resistance. The training person can adjust the
step resistance via the braking force regulation at the steering
column. Always pay attention to the fact not to overstrain yourself
with regard to intensity of training and to avoid overstress. Wrong
or excessive training may be prejudicial to health.
Therefore, during training check as to whether you have correctly
determined your training intensity on the basis of your pulse frequency.
A rule of thumb for an appropriate pulse frequency is:
180 minus life age
This means that a 50 year old person, for example, should organise
his/her training at a pulse frequency of 130.
Training recommendations on the basis of this calculation are con-
sidered to be favourable by numerous recognised sports physicians.
According to them you should determine your step frequency and
the pedalling resistance such that you achieve your optimal pulse
frequency according to the above mentioned rule of thumb.
These recommendations, however, only apply to healthy persons
and are not valid for cardiovascular patients!
The exercise and load scope
Beginners should increase the load and intensity of their training
only step by step. The first training units should be relatively short
and organised in intervals.
Sports physicians consider the following load factors to be positive
for fitness:
Beginners should not start with training units of 30 to 60 minutes.
A beginner training could be organised as follows during the first
four weeks:
In order to have a personal training documentation, you can enter
the training values achieved in the performance table.
Prior to and after every training unit gymnastic exercises lasting
approx. 5 minutes serve the warming up and/or cooling down. There
should be a day without training between two training units, if you
later on prefer to train three times a week for 20 - 30 minutes each.
Otherwise nothing can be said against a daily training.
Frequency Duration
daily 10 min
2-3 times weekly 20-30 min
1-2 times weekly 30-60 min
4.0 Recording pulse beat
The correct pulse rate for training [aerobic zone]
The basis for selecting the pulse rate for training is age. There is a
“correct”, so-called aerobic training range to suit every age (rough
formula: 180 less age), which is characterised by an upper and lower
pulse-rate limit (+/- 10 beats). Ideally, the pulse rate during training
should always lie within the aerobic zone. The maximum pulse-rate
frequency (200 less age) should not be exceeded. The following
diagram applies for healthy persons.
5.0 General information
Calculation of kilojoules
According to information available to us from the field of Sports Med-
icine, energy is consumed as follows during cycling: 1 hour of cycling
at a speed of 24 km/h uses up 1,680 kj. 1 kilometre equates to
70 kilojoules (based on medium load).
This calculation is based on medium load and changes only where
the speed is varied.
Puls / min.
220
200
180
160
140
120
100
20 30 40 50 60 70 80 90 100
age
Aerobic Zone
OK
200 minus age
80
