This makes more time available for the heart to fill the ventricles and to in-
fuse the heart musculature with blood through the coronary arteries. In ad-
dition, the volume and depth of oxygen that can be breathed in increa-
ses (the vital capacity). Other positive changes take place in the metabo-
lism. In order to take advantage of these positive changes the training has
to be planned according to certain guidelines.
Intensity of training
Intensity is regulated in training with the home trainer firstly by means of
the pedalling cadence and secondly by the resistance to pedalling. The
trainee determines the resistance to pedalling using a ten-speed shift. It is
important never to set too severe a level of intensity and to avoid exces-
sive exertion. Incorrect or excessive training can lead to health problems.
Accordingly, use your pulse rate to check while training whether you have
correctly set the intensity of training. A rule of thumb for a suitable pulse
rate is:
180 – age in years
which means that, say, a fifty-year-old person should plan his or her sta-
mina training around a pulse rate of 130.
Recommendations for training based on these calculations are regarded
as desirable by many recognised authorities on sports medicine. As
such, you should set the pedalling cadence and the resistance to pedal-
ling according to the rule of thumb mentioned above.
Note that these recommendations apply to healthy person
and not to people suffering from cardiovascular disease!
Exertion
The beginner should increase the severity of his or her training only gra-
dually. The first training units should be relatively short and should take
the form of interval training sessions.
Sports medicine regards the following regimes as having training effect
The beginner is strongly advised not to start with training sessions of 30
– 60 minutes.
Training for the beginner should be planned along the following lines:
To document your personal training you can enter the training data you
have achieved in the performance table. Before and after each training
unit a five-minute session of callisthenics serves as a warm-up or cool
down. One day should be left free between every two training sessions if
later you prefer to train three times weekly for 20-30 minutes. Otherwise
there is nothing against daily training.
5.6.4 Recovery
After the recovery button has been pressed the automatic measurement of
pulse rate recovery is started. The current pulse rate is indicated on the
lower right hand side. In the main display the numbers count down from
0.60 to 0.00.. All other read-outs are switched off.
Display during the recovery function
The fitness mark is calculated according to the following formula:
10 x ( P1 — P2 )
2
Mark = 6 —
[]
P1
Two values are calculated for the pulse rate, P1 at the beginning of mea-
suring and P2 after one minute.
To obtain the fitness mark the following conditions must be met
1. P1 is less than P2 (P1-P2 is negative)
2. The value in the bracket is greater than 5.0
The fitness mark of 1.0 is given
3. P1 is greater than P2 and the bracket value lies in the region bet-
ween 0 to 5.0
The read-out of the mark is in the central display with a pre-fixed “F” (e.g.
F3.0, one decimal place). In the pulse read-out, the difference obtained
between starting pulse rate and final pulse rate is shown.
Fitness mark
The read-out of the fitness mark can be quitted during and after counting
back by pressing any button.
If at the end of measuring there is no pulse signal [P2 measurement) then
a flashing “E” appears in the central display. If the signal drops out at
the beginning of counting back (P1 measurement) then the countdown is
not started.
6 Training
6.1 Display during training
During training the data of the lower displays in scan mode (automatic
change of read-out) are shown for five seconds each in the central dis-
play. The data is shown in the following order
DISTANCE > KILOJOULES> TIME > KM >KM/H >PULSE >RPM . etc.
(continuous)
If the SET button is pressed the “?” display goes out and the user can call
up the other read-outs in the main display by pressing the + or – button.
This read-out will remain until the + or – button is used to call up another
read-out or the SET button is pressed to reactivate the scan mode. The
data that appears in the central main display can be identified by the
identification code above the read-out.At the beginning of training the
scan mode is always activated. This is also the case if training is inter-
rupted and started again, regardless of the previous setting.
6.2 Interruption of training/end of training
Training comes to an end when no revolutions are counted or the “reco-
very” button is pressed.
After four minutes without any button being pressed and without any re-
volutions being detected the display switches off. All training data is lost.
7 Training instruction
This home trainer has been specially developed for the amateur sports-
man or woman. It is particularly well-suited to cardiovascular training.
Training should be planned methodically according to the principles of
training for stamina. This produces alterations and adaptations of the car-
diovascular system. Among these are the lowering of resting pulse rate
and pulse rate under exertion.
9
Frequency of training Length of training session
daily 10 minutes
2-3 x times a week 20-30 minutes
1-2 x times a week 60 minutes
Frequency Lenght of exercise blocks
1st week
three times a week 2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training
2 nd week
three times a week 3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training
3 rd week
three times a week 4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
4 th week
three times a week 5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training
