Kettler ROTUS M Montageanleitung Seite 30

– EN – Biometrics exercise bike
Distance from saddle to handlebars
The saddle of your home trainer can also be adjusted horizon-
tally (according to the model). To do this loosen the screws
underneath the saddle and slide the saddle forwards or back-
wards down the bar, depending on your body height.
Tilting the handlebars
The tilt of the handlebars of your home trainer can be adjusted.
Loosen the screws underneath the cockpit and set it in the
optimum position. Then tighten the screws again so that the
handlebars do not slip!!
Training variations
In order to increase the strain on the thigh and buttock muscles,
emphasise your steps on the pedals. In order to achieve increased
training of the back of the thighs, emphasise pulling the pedals
with the loop upwards.
Furthermore you will have the opportunity to simulate a mountain
ascent with high pedal resistance. In this training the stomach and
back muscles, upper body and shoulder muscles will be included
as well as leg muscles.
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Training recommendation
Always remember the stretching exercises afterwards in
order to avoid injuries and muscle ache.
4 week training plan for beginners on the home trainer
1st week 2nd week
Monday 20 minutes at low
15 minutes at low
impact stage 1 -3
impact stage 1 -3
Tuesday Break Break
Wednesday 15 minutes at low 20 minutes at low
impact stage 1 -3 impact stage 1 -3
Thursday Break Break
Friday 15 minutes at low 20 minutes at low
impact stage 1 -3 impact stage 1 -3
Saturday Break Break
Sunday Break Break
Tip: From the 5th week increase the duration of the exercise
intervals until you can run for 20 to 30 minutes without
interruption. Ensure that you training pulse is approx. 60 - 65% of
your maximum pulse frequency in the first 8 weeks and does not
exceed 75%.
3rd week 4th week
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break