Manual Kettler 07654-000 Elyx 3 (page 32 of 116) (English, German, Dutch, French, Italian, Polish, Spanish)

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Training and Operating Instructions

Training Instructions

Sports medicine and training science use ergometry, among

other things, for the examination of the functional capability of

heart, circulation and respiratory system.

You can find out whether or not you have achieved the desired

effect from your training after several weeks using the following

method:

1. You manage a particular endurance performance with less

heart / circulation performance than previously

2. You sustain a particular endurance performance with the

same heart / circulation performance over a longer period.

3. You recover more quickly than previously after a particular

heart / circulation performance.

Guide values for the endurance training

Maximum pulse: maximum strain means the reaching of the

individual maximum pulse. The maximum achievable heart rate

is dependant on age.

Here, the following empirical formula applies: the maximum

heart rate per minute corresponds to 220 heart beats minus

age in years.

Example: age 50 years -> 220 – 50 = 170 pulse / min.

Load Intensity

Load pulse: the optimum intensity of load is reached at 65–75%

(see also diagram) of the maximum pulse. This value changes

depending on age.

Extent Of Load

Duration of a training unit and its frequency per week:

The optimum extent of load is attained, if 65–75% of the

individual heart / circulation performance is achieved

over a longer period.

Empirical Formula:

The beginner’s training can be planned as follows in the first 4

weeks:

Training frequency Duration of training

daily 10 minutes

2–3 times a week 20–30 minutes

1–2 times a week 30–60 minutes

Pulsediagramm

Fitness and Fat Burner

220

200

180

160

140

120

100

Pulse

Age

20 25 30 35 40 45 50 55 60 65 70 75 80

Maximalpulse

(220 minus Age)

Fitnesspulse

(75% of Max.Pulse)

Fat combustion pulse

(65% of Max.Pulse)

It is recommended that you perform approx. 5 minutes of exer-

cises before and after every training unit, in order to warm up

and cool down. There should be a training-free day between

each two consecutive training units, if you prefer training sessi-

ons of 20-30 minutes 3 times a week later on in your training.

Otherwise, there is no reason why you should not train daily.

Glossary

Recovery

Recovery pulse measurement at the end of the training. From

start and end pulse of one minute the deviation and a fitness

grade are determined. With the same training, the improvement

of this grade is a measure for fitness increase.

Reset

Deletion of the display contents and restart of the display.

Programs

Possibilities for training, which require manual or program-deter-

mined loads or target pulses.

Profiles

Change of loads over time or distance represented in the points

field.

Dimension

Units for display of km/h or mph, kjoule or kcal

Energy

Calculates the energy turnover of the body

Control

The electronic equipment controls the load or the pulse for

manually entered or default values.

Points field

Display section with 25 x 16 points for representation of load

and pulse profiles as well as text and value display.

Pulse

Recording of the heartbeat per minute

Training frequency Extent of training session

3 times a week 2 minutes of training