Kettler SM3600 Bedienungsanleitung Seite 32

Training and Operating Instructions
Training intensity (Crosstrainer)
The intensity of training with the Crosstrainer on the one hand is
regulated through the step frequency and on the other hand
through the step resistance.
Cross training is a very effective whole-body workout, which
stresses all large muscle groups, and simultaneously trains the
cardiovascular system in an ideal manner and promotes the fat
metabolism. The innovative elliptical sequence of movements of
the treads strengthens the leg and gluteal muscles especially
joint-sparing, the training of the upper part of the body coupled
with the legwork mainly stresses the arm, shoulder, pectoral and
dorsal muscles.
Before starting the training you should read the following notes
carefully!
The above and following notes on training are recommended
for persons without cardiovascular problems only.
Notes on training
Workout with the cross-trainer is to be designed methodically
according to the principles of stamina training. Stamina training
mainly causes changes and adaptations in the cardiovascular
system. This includes the decrease of the rest pulse frequency
and the pulse under load. Thus the heart disposes of more time
for filling the ventricles and blood flow in the cardiac musculatu-
re (through the coronary vessels). Furthermore, depth of brea-
thing and amount of air inspired are increased (vital capacity).
Further positive changes take place in the metabolic system. To
achieve these positive changes the training must be planned
according to certain guidelines.
Planning and control of your training
The basis for the planning of the training is your current physi-
cal condition. With an exercise tolerance test your general prac-
titioner can diagnose your personal capability, which represents
the basis for your planning of the training. If you did not have
an exercise tolerance test executed, high training loads or over-
loading, respectively, have to be avoided in any case. You
should remember the following principle for your planning: sta-
mina training is controlled via the scope of load as well as via
the height / intensity of load.
About load intensity
Pulse under load: the optimal load intensity is achieved at 65–
75 % (comp. diagram) of the individual cardiovascular perfor-
mance. This value changes age-related.
Pulsediagramm
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
(220 minus Age)
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
80
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80
For the Crosstrainer, intensity is on the one hand controlled via
the speed of movement and on the other hand via the resistance
of the magnet braking system. With increasing speed of move-
ment, the physical load is increased as well. It also increases,
when the braking resistance is increased. As a beginner avoid
a too high speed or training with a too high braking resistance,
15
GB
since in that the recommended pulse frequency range can be
quickly exceeded. During the training check on the basis of your
pulse frequency, whether you work out in your intensity range accor-
ding to the diagrams shown.
About the scope of load
Beginners increase the scope of load of their training only gradually.
The first training units should be relatively short and in intervals. Sports
medicine considers the following load factors as fitness-positive:
Training frequency
daily
2-3 times a week
1-2 times a week
Beginners should not start with training units of 30-60 minutes.
The beginner training can be planned as follows within the first 4
weeks:
Training frequency
3 times a week
3 times a week
3 times a week
3 times a week
Before and after each training unit, approx. 5 minutes of gymnastics
serve warming up or cooling down, respectively. Between two trai-
ning units there should be a day off (no training), when in the later
course you prefer the 3 times a week training of 20-30 minutes.
Otherwise there are no arguments against a daily 10 minute training.
Beside the individual planning of your stamina training you can fall
back on the training programs integrated in the training computer of
the unit.
Sequence of movements (Crosstrainer)
The sequence of movements of the cross training is already provi-
ded by the elliptic rotation of the treads and the position of the
handlebars. Despite of that, the following should be observed:
90 Age
■
Before the training, always check correct installation and stan-
ding of the equipment.
■ When getting onto the equipment, one tread must be in the
lowest and one in the highest position. Grab the handlebars
with both hands and mount the lower treat first. When getting
off the equipment, step off the upper tread first.
Duration of training
10 minutes
20-30 minutes
30-60 minutes
Extent of training session
1st 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
2nd 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
3rd 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
4th 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