20
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
treadmill is suitable not only for jogging, but also for walking exer-
cise. 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 individual
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 in-
cline angle is increased. If you are a beginner, avoid too high a
running pace or training with the tread inclined too steeply, other-
wise you could quickly exceed the recommended heart rate range.
You should set your individual running pace and incline angle
when training on the treadmill such that you reach your optimum
heart rate according to the indications above. While running, mo-
nitor whether you are training within your intensity range by your
heart rate.
Extent of load
Duration of one training unit and number of units per week:
The optimum extent of load is reached when 65 – 75% of the in-
dividual cardiovascular performance is reached over a long pe-
riod.
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:
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 minutes.
The load for your further endurance training should generally be in-
creased 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
your 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-
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
