Training and Operating Instructions
16
GB
Exercise pulse-rate:
Optimum load intensity is reached at a level of 65–75% of your personal car-
diovascular output (cf. diagram).
65% = Training target: fat burn-up
75% = Training target: improved fitness
This value will change depending on age.
The level of intensity during training is regulated by means of the running belt,
via the running speed, on the one hand, and, on the other, via the angle of incli-
nation of the running surface.
The physical load increases as the speed increases. It also increases when the
angle of inclination is increased. Avoid running at too high a speed or with the
running surface at too extreme an angle of inclination when still at the beginner
stage as this can quickly lead to the recommended pulse-rate range being excee-
ded. You should set your personal running speed and the angle of inclination of
the running surface at levels which will ensure that you achieve your optimum
pulse-rate as per the above details. By checking your pulse-rate while running,
you will be able to establish whether or not you are training within your recom-
mended intensity range.
Extent of exercise
Duration of a training session and frequency per week:
The extent of exercise can be regarded as ideal when 65–75% of your personal
cardiovascular output is achieved over an extended period.
Rule of thumb:
Either 10 min / per training session for daily training,
or 20 - 30 min / per training session for training 2–3x / weekly,
or 30 - 60 min / per training session for training 1–2x / weekly.
Beginners should not start off with training sessions of 30-60 minutes duration.
Beginner-training can be planned on the basis of intervals during the first 4
weeks:
Training Instructions
Running is a highly efficient form of fitness training. The running belt enables
you to carry out controlled and well-measured training by running at home, wha-
tever the weather outside. The running belt is not only suitable for jogging, but
also for training by simply walking. Before you commence training, you should
read the following information carefully!
Planning and managing your running-training
You training should be based on your actual physical-performance levels.
Your GP can assess your personal performance-levels by means of an exercise
test, and it is precisely these performance levels which will form the basis of your
training-schedule. If you have not undergone an exercise test, under no circum-
stances should you take on high or excessive training loads. You should note the
following fundamental principle when setting about planning: Endurance is con-
trolled both by the extent of the exercise engaged in and its level of intensity.
Some guidelines for endurance training
Exercise-intensity rate
When training by running, exercise-intensity levels are best checked via the
pulse-rate of your heart.
Maximum pulse-rate: By maximum load we mean reaching your maximum per-
sonal pulse-rate. The maximum achievable pulse-rate of your heart depends on
your age.
The rule of thumb here is: the maximum pulse-rate of the heart equates to 220
pulse-beats minus your age.
Example: Age 50 years > 220 – 50 = 170 pulse-beats/min.
