10. Training instruction
For Your Safety:
■ Before beginning your program of exercise, consult your doctor
to ensure that you are fit enough to use the equipment. Base your
program of exercise on the advice given by your doctor. Incorrect
or excessive exercise may damage your health.
This home trainer has particularly been designed and developed
for leisure time sportsmen. It is excellently suited for cardiovascular
training.
The training methodically has to be organised on the principles of
stamina training. This will predominantly cause changes and adap-
tations of the cardiovascular system. This includes the reduction of
the resting pulse frequency and of the load pulse.
This gives the heart more time for filling the ventricles and for the
blood circulation of the cardiac musculature (through the coronary
vessels). Moreover, depth of breathing and the volume of air that
can be breathed in (vital capacity) are increased. Further positive
changes take place in the metabolic system. In order to achieve these
positive changes, the training has to be planned according to
certain guidelines.
The intensity of training
When training with the home trainer, the intensity of training on the
one hand is regulated through the step frequency and on the other
hand through the step resistance. The training person can adjust the
step resistance via the braking force regulation at the steering
column. Always pay attention to the fact not to overstrain yourself
with regard to intensity of training and to avoid overstress. Wrong
or excessive training may be prejudicial to health.
Therefore, during training check as to whether you have correctly
determined your training intensity on the basis of your pulse frequency.
A rule of thumb for an appropriate pulse frequency is:
180 minus life age
This means that a 50 year old person, for example, should organise
his/her training at a pulse frequency of 130.
Training recommendations on the basis of this calculation are con-
sidered to be favourable by numerous recognised sports physicians.
According to them you should determine your step frequency and
the pedalling resistance such that you achieve your optimal pulse
frequency according to the above mentioned rule of thumb.
Remark:
If no pulsation value is displayed, the recuperation operation is not
carried out.
9. General aspects
Assessment of speed
60 pedal rotations achieve a speed of 21.3 km/h.
Kilo joule assessment
From a medical viewpoint of a sporting activity there is the following
energy consumption in cycling. 1 hours cycling at 24 km/ h uses up
1680 kj. 1 kilometre amounts to 70 kilojoules.
The calculation is based on an intermediate strenuous stage and only
changes by varying the peddling rate.
Assessment of fitness mark
The computer assesses and evaluates the difference between stress
pulsation and recuperation pulsation and the ensuing “fitness mark”
according to the following formula:
Mark (F) = 6 –
(
10 x (P1-P2)
)
2
P1
P1 = stress pulsation
P2 = recuperation pulsation
Mark 1 = very good mark 6 = unsatisfactory
Comparison between stress and recuperation pulsation is a very
simple and fast way to control physical fitness. The fitness mark is an
orientation value for the recuperation possibility after physical exercise.
Before you press the recuperation pulsation button to assess your fitness
mark, you should train strenuously for a long time or at least for 10
minutes. With regular heart pulse rate training you will notice that your
“fitness mark” improves.
Average assessment
Every training interval is taken into consideration in the assessment
of your average speed, pedal rotation and pulse, until the “Reset” fun-
ction is activated or the “temperature” display lights up.
Note regarding pulsation measurement
The pulse assessment starts if the heart flashes in rhythm with your pulse
beat.
With hand pulsation
After having pressed the Recovery button, quickly take grasp of the
hand pulsation sensors otherwise the pulsation measurement will be
interrupted.
Avoid interference impulses.
Any contraction of the heart produces a small voltage which will be
registered by the hand sensor and then evaluated by the electronics.
• Always grasp the contact area with both hands.
• Avoid grasping jerkily.
• Keep the hand still and avoid any contractions and rubbing of the
contact area.
Illus. 18
Illus. 21Illus. 20
Illus. 19
With the ear clip
The pulse sensor works with infrared light and measures the alteration
of the light permeability of your skin caused by your pulse rate.
Before clipping the ear clip to your ear-flap, rub it 10 times intensely
to increase the blood circulation. Avoid interference impulses.
• Carefully fix the ear clip to your ear-flap and choose the best place
to do the recording so that the heart symbol flashes without any inter-
ruption.
• Don’t train directly under intensive light such as neon, halogen, spot
and projector light or even sunshine.
• Avoid at all costs vibration and shaking of the ear sensor and its
flex. Always peg down the flex to your clothing or even better on to
your headband.
With the Cardio pulse set
Take note of the appertaining instructions.
Faults in the pulse display
Check over the battery voltage of the electronics and the chest tape.
Faults with the training computer
Note the kilometre status.
If the electronics appear to behave peculiarly or incorrectly then
remove the batteries, check the battery voltage and then put the bat-
teries back. The stored total number of kilometres will be lost on
changing the batteries.
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