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Kettler Fitnesscenter CLASSIC 07702-000 Manual

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Important
Before beginning your training program, consult your doctor to ensure
that you are fit enough to use the Fitness Centre CLASSIC. Base your pro-
gram on the result of this medical examination.
Training methods in brief
The endurance power training method is best suited for fitness training.
This involves light weights (approx. 40-50 % of the user's maximum
strength*") being repeated 15-20 times.
In body building (muscle formation), the exercises are carried out with
heavy weights (approx. 60-80 % of the user's maximum strength*") and
are repeated 8-10 times. Such strenuous exercises are not, however, to
be recommended for newcomers.
*"Maximum individual strength" is defined as the effort which you as an individual
must exert to overcome a heavy load once.
Examples of training courses
Training course for beginners Advanced training course
*S = number of series
*R = number of repetitions
Always begin a training session with a few warm-up exercises. After
every set of exercising movements, carry out easy stretching and relaxing
movements for around 60 seconds before beginning the next set.
Exercise with your Fitness Centre CLASSIC two or three times a week. Do
not neglect other forms of exercise such as walking, cycling, swimming
etc. You will soon find that regular exercise will improve your general
fitness and sense of wellbeing.
The schedule suggested above is intended for healthy persons only.
Caution!
You are using a machine that has been designed and built to the latest
safety standards. Any possible sources of danger that could lead to injury
have been extensively eliminated. Moreover, the machine is intended
only for use by adults.
Wrong or excessive training can damage your health. Before commen-
cing a course of fitness training, arrange for a medical check-up to see if
you are in a state of health suited to training on the machine. The result
of the check-up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that
the nature of children who are using the machine can lead to unforeseen
situations and hazards for which the manufacturer cannot be held liable.
If children are allowed to use the machine, they should be instructed on
its correct use and dangerous situations explained to them.
The machine must be carefully assembled by an adult. It must be ensured
that the machine is not used until it has been fully assembled.
When used for regular training/exercising, we recommend checking all
parts of the machine (especially screws, nuts, bolts and ropes) every 1 to
2 months. So that the intended level of safety is maintained, the machine
is to be taken out of use if any parts are worn. The worn parts are to be
exchanged immediately.
When using the long and short weight bars with weight disks, ensure that
the clamping rings and springs are correctly closed. Never increase or
reduce the weight of the long bar on one side when it is in the support
rests. Always keep it balanced. Avoid hard impacts of the weights on the
rests or stops.
Le banc CLASSIC est un appareil de gymnastique pour la maison,
polyvalent et multifonctionnel, qui convient pour l'entraînement optimal
de la condition et de la force. Pour que cet entraînement soit excellent
pour la santé, il convient cependant de s'en tenir à quelques points que
nous vous exposons ci-après en bref:
1. Eviter de travailler avec des haltères trop lourds si l´on est débutant.
2. Pendant les premières séances, ne travailler qu´avec des haltères que
l´on puisse déplacer une quinzaine de fois sans pression quand on
respire.
3. Veiller à ce que le rythme de la respiration soit régulier: expirer
quand on surmonte la résistance (phase concentrée), inspirer quand
on relache (phase excentrique). Eviter en tout cas la respiration entre-
coupée.
4. Effectuer tous les mouvements avec régularité, sans -coups et rapide-
ment.
5. Ne pas charger ni délester les barres longues d´un seul côté.
6. Pour ménager les articulations, ne jamais effectuer les exercices jus-
qu'à la limite de capacité des mouvements, c'est-à-dire ne pas étendre
ni fléchir complètement les articulations.
7. Pendant les répétitions de l'entraînement, les muscles sollicités de-
vraient rester continuellement en tension - ce qui signifie qu'il ne faut
pas s'entraîner jusqu'à ce que l'appareil soit en butée, mais amorcer
la phase de retour juste avant.
8. Dans tous les exercices, il faut veiller à ce que le dos reste droit et
éviter qu'il ne se creuse ou s'arrondisse.
9. On ne doit jamais perdre de vue que les muscles et la force augmen-
tent plus vite que ne s'adaptent les ligaments, les tendons et les
articulations. Conclusion: n'augmenter la résistance que lentement et
au fur et à mesure du processus d'entraînement.
Remarque importante:
Avant de commencer, consulter son médecin pour savoir si l'entraînement
avec le banc de musculation CLASSIC convient ou pas. Le diagnostic du
médecin devrait constituer la base pour la programmation des exercices.
Bref exposé de quelques méthodes d´entraînement.
La méthode d´entraînement orientée vers la force et l´endurance,
convient pour se maintenir en forme. Cela signifie 15 à 20 répétitions
des exercices avec haltères légers (40 a 50 % de la "force maximale*"
individuelle). Pour le bodybuilding (formation des muscles du corps),
effectuer 8 à 10 fois les exercices avec des haltères lourds (de 60 a
80 % env. de la "force maximale*" individuelle). Des exercices aussi
éprouvants que ceux-là ne sont cependant pas recommandés pour débu-
tants.
*On entend là par "force maximale", la capacité de force personnelle pouvant être
appliquée pour lever une fois une lourde charge.
Exemples de programme d´entraînement
Programme d´entraînement pour débutants Programme d´entraînement poussé
*S = série
*R = nombrede répétitions
cise
cice semaine semaine semaine
semaine semaine
Exer- 1st-2ndweeks 3rd-4th weeks 5th-6thweeks
S* R* S* R* S* R*
1 1-2 12-15 2 15-20 3 15-20
4 1-2 12-15 2 15-20 3 15-20
6 1-2 12-15 2 15-20 3 15-20
10 1-2 12-15 2 15-20 3 15-20
11 1-2 12-15 2 15-20 3 15-20
13 1-2 12-15 2 15-20 3 15-20
15 1-2 12-15 2 15-20 3 15-20
16 1-2 12-15 2 15-20 3 15-20
19 1-2 12-15 2 15-20 3 15-20
Exercise 1st-4thweeks 5th-8thweeks
S* R* S* R*
1 2 15-20 3 15-20
2 2 15-20 3 15-20
5 2 15-20 3 15-20
6 2 15-20 3 15-20
9 2 15-20 3 15-20
10 2 15-20 3 15-20
11 2 15-20 3 15-20
14 2 15-20 3 15-20
15 2 15-20 3 15-20
16 2 15-20 3 15-20
18 2 individ. 3 individ.
19 2 15-20 3 15-20
Exer- 1re à 2e 3e à4e 5e à 6e
S* R* S* R* S* R*
1 1-2 12-15 2 15-20 3 15-20
4 1-2 12-15 2 15-20 3 15-20
6 1-2 12-15 2 15-20 3 15-20
10 1-2 12-15 2 15-20 3 15-20
11 1-2 12-15 2 15-20 3 15-20
13 1-2 12-15 2 15-20 3 15-20
15 1-2 12-15 2 15-20 3 15-20
16 1-2 12-15 2 15-20 3 15-20
19 1-2 12-15 2 15-20 3 15-20
Exercice 1e à 4e 5e à 8e
S* R* S* R*
1 2 15-20 3 15-20
2 2 15-20 3 15-20
5 2 15-20 3 15-20
6 2 15-20 3 15-20
9 2 15-20 3 15-20
10 2 15-20 3 15-20
11 2 15-20 3 15-20
14 2 15-20 3 15-20
15 2 15-20 3 15-20
16 2 15-20 3 15-20
18 2 individ. 3 individ.
19 2 15-20 3 15-20
F
Instructions pour l'utilisation
du banc de musculation CLASSIC
3
TA_Classic_2006.qxd 19.06.2006 9:19 Uhr Seite 3
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