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Kettler Track 5 - 07885-400 Manual

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arm-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 minutes.
The load for your further endurance training should generally be in-
c
reased first by the extent of the load, e.g. instead of 10 minutes
daily, do 20 minutes or instead of once weekly, train twice or three
times a week. Beside the individual planning of your endurance
training, you can fall back on the training programs integrated into
the training computer on the treadmill. You can determine whether
y
our training has achieved the desired result after some weeks as
follows:
1. You manage a certain endurance level at lower cardiovascular
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 recorded
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.
S
pecial 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 be-
f
ore 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 computer while run-
ning.
• 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.
… 27 …


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