RECOVERY - Sport-Thieme CH

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Training and Operating Instructions performance over a longer period. 3. After a certain cardiovascular performance you recover faster than before. Guide values for the stamina training Maximum pulse: maximum load means the achievement of the individual maximum pulse. The maximally achievable heart rate depends on the age. To that applies the empirical formula: the maximum heart rate per minute corresponds 220 pulse beats minus years of age. Example: age 50 years > 220 – 50 = 170 pulse/min. Weight: a further criterion for determination of the optimal training data is the weight. The nominal default for maximum load is 3 Watts/kg body weight for men and 2.5 for women. Furthermore, it must be observed, that from age 30 on capability decreases: for men approx. 1 % and for women 0.8 % per year of age. Example: man; 50 years; weight 75 kg > 220 – 50 = 170 pulse/min. maximum pulse > 3 Watts x 75 kg = 225 Watts > Minus “age discount” (20 % of 225 = 45 Watts) > 225 – 45 = 180 Watt (nominal default for maximum load) Load intensity Load pulse: the optimal load intensity is achieved at 65–75 % (comp. diagram) of the individual cardiovascular performance. This value changes depending on the age. Pulse 220 200 180 160 140 120 100 80 Scope of load Duration of a training unit and its frequency per week: The optimum scope of load is given, when over a longer period 65–75 % of the individual cardiovascular performance is achieved. Empirical rule: Either 10 min / training unit for daily training or approx. 30 min / training unit for 2–3 times / week or approx. 60 min / training unit for 1-2 times / week You should choose the Watts power such that you are able to stand the muscle load over a longer period. Higher powers (Watt) should be yielded in connection with an increased pedaling frequency. A too low pedaling frequency of less than 60 rpm results in a pointedly static load of the musculature and thus to early exhaustion. Warm-up Pulsediagramm Fitness and Fat Burner Maximalpulse (220 minus Age) Fitnesspulse (75% of Max.Pulse) Fat combustion pulse (65% of Max.Pulse) 20 25 30 35 40 45 50 55 60 65 70 75 80 90 Age At the beginning of each ergometer training unit, you should for 3-5 minutes pedal with a slowly increasing load to warm and to get your heart/circulation and your musculature moving. Cool-down The same importance has the so-called “cooling down”. After each training unit you should continue pedaling against a slight resistance for approx. 2-3 minutes. The load for your further stamina training should basically be increased over the scope of load, e.g. instead of 10 minutes your training is 20 minutes or instead of 2 times a week 3 times a week. Beside individual planning of your cardio training you can fall back on the training programs integrated in the training computer (comp. page 9 cont.). Glossary Age Entry for calculation of the maximum pulse. Dimension Units for display of km/h or mph, kjoule or kcal, hours (h) and power (Watt) Speed-independent/speed-dependent operation (running ergometer) Speed-independent operation Initially, the running ergometer always works speed-independent. Only during the training the user can select between speed-independent and speed-dependent operation with the "SET" key. If both direction arrows are displayed, speed-dependent operation is selected. Pressing the "SET" key again switches operation back to speed-independent. If the training is interrupted, the display computer automatically switches back to speed-independent operation. For speed-dependent operation, power has no upper or lower limit. If with a power of over 600 W, operation is switched back to speed-independent, the power display is set to 600 W, and the braking toque is changed respectively. If with a power display of below 25 W, operation is switched back to speedindependent, power is set to 25 W, and the braking torque is changed. Speed-dependent operation (Count Up, Count Down) Speed-dependent operation is available during training only. If there is a switchover to speed-dependent operation, the braking torque is kept constant. The displayed power is not changed, until the pedaling speed is changed. With a change in speed, the current power is calculated from the (constant) braking torque and the current pedal speed, and displayed respectively. If the power displayed in speed-independent operation is not settable (arrow symbols are shown), the actual power value is displayed in the moment of switchover. The power can be changed by means of the "+" and "-" keys or by means of speed. During training, the displayed power is increased or decreased in 5 W (or 25 W, respectively) steps with the "+" or "-" keys, respectively. For that, the current power is taken as standard. The new braking torque is calculated and set. Then the braking torque is kept constant, and the power display is calculated anew for changing pedal speed like described above. A change of the ergometer power by means of the "+" and "-" keys is only possible in the range from 25 W to 600 W. If a key outside this range is pressed, the display jumps to the next possible value within the determined limits and the braking torque is changed respectively. Energy (real.) Calculates the energy turnover of the body with an efficiency of 25 % to provide the mechanical power. The remaining 75 % does the body convert to heat. 32 GB
Energy (phys.) Calculates the energy turnover of the device, physical SDF Fat burning pulse Calculated value of: 65% MaxPuls Fitness pulse Calculated value of: 75% MaxPuls Glossary A collection of attempts for explanation. HI symbol With “HI” displayed, a target pulse is too high by 11 beats. With HI blinking, the maximum pulse is exceeded. LO symbol With “LO” displayed, a target pulse is too low by 11 beats. Manual – Calculated value of: 40 – 90% MaxPuls MaxPulse(s) Calculated value of 220 minus years of age Menu Display in which values are to be entered or selected. Power Current value of the mechanical (braking) power in Watts, which the ergometer converts into heat. Profile Change of performance over time or distance represented in the points field. Programs Training possibilities requiring manual or program-determined performances or target pulses. Percent scale Comparison display between current power and maximum power (400/600W). Points field Display area with 30 x 16 points for representing performance profiles as well as text and value displays. Pulse Recording of the heartbeat per minute Recovery Recovery pulse measurement at the end of training. From start and end pulse of one minute the deviation and a fitness grade are determined. For the same training, the improvement of this grade is a measure for increase in fitness. Reset Deletion of display contents and restart of display. Interface For data exchange with a PC with KETTLER software. Control The electronic equipment controls the power or the pulse for manually entered or default values. Target pulse Manual or program-determined pulse value, which is to be achieved. 33 GB
Page 1 and 2: Trainingsund Bedienungsanleitung X3
Page 3 and 4: Kurzbeschreibung Das Elektronik hat
Page 5 and 6: Anzeigebereich / Display Der Anzeig
Page 7 and 8: Energieverbrauch SDF Dimension eins
Page 9 and 10: Mit “SET” bestätigen. Anzeige:
Page 11 and 12: (PROGRAM) “HRC2” Count Down”
Page 13 and 14: RECOVERY - Funktion SDF Erholungspu
Page 15 and 16: Allgemeine Hinweise Systemtöne Ein
Page 17 and 18: Leistung kann mit Hilfe der "+"und
Page 19 and 20: Short description The ergometer has
Page 21 and 22: Display section / display The displ
Page 23 and 24: Energy consumption SDF Dimension se
Page 25 and 26: SDF Maximum pulse entry • Enter v
Page 27 and 28: SDFD or Start training, all values
Page 29 and 30: RECOVERY - Function SDF Recovery pu
Page 31: General notes System sounds Switchi
Page 35 and 36: Descriptif sommaire L’Ergomètre
Page 37 and 38: Plage d’affichage / Ecran La plag
Page 39 and 40: Consommation d’énergie SDF Dimen
Page 41 and 42: Entrée de l’âge L’entrée de
Page 43 and 44: 2. Entraînement avec consigne du p
Page 45 and 46: Fonction RECOVERY SDF Mesure du pou
Page 47 and 48: isé et « Redémarrage » de l’a
Page 49 and 50: Glossaire Âge Entrée servant à c
Page 51 and 52: Korte beschrijving De computer heef
Page 53 and 54: SDF Weergaveveld / display Het weer
Page 55 and 56: Energieverbruik SDF Dimensie instel
Page 57 and 58: ewaken van de maximale polsslag (sy
Page 59 and 60: Training door polsslagprogrammering
Page 61 and 62: RECOVERY - functie SDF Herstelpolsm
Page 63 and 64: Algemene aanwijzingen Systeemgeluid
Page 65 and 66: ven opnieuw berekend. Een wijziging
Page 67 and 68: Descripción breve El ergómetro ti
Page 69 and 70: Zona de visualización / Display La
Page 71 and 72: Consumo de energía SDF Dimensión
Page 73 and 74: Introducción de la edad La introdu
Page 75 and 76: 2. Entrenamiento mediante datos pre
Page 77 and 78: Función RECOVERY SDF Medición del
Page 79 and 80: Indicaciones generales Tonos del si
Page 81 and 82: evoluciones del pedal el rendimient
Page 83 and 84:
Breve descrizione L’Ergometro è
Page 85 and 86:
Ambito di visualizzazione / display
Page 87 and 88:
Consumo energetico SDF Unità di mi
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es. 14,00) Confermare con “SET”
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• Impostare la modalità mediante
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Funzione RECOVERY SDF Misurazione d
Page 95 and 96:
Avvisi di carattere generale Segnal
Page 97 and 98:
disponibile soltanto durante l'alle
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Krótki opis Ergometr ma pole przyc
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Pole wskazań / wyświetlacz Pole w
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Zapotrzebowanie energii SDF Wymiar
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Zadawanie wieku Zadawanie wieku sł
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Potwierdzić naciśnięciem „SET
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Funkcja RECOVERY SDF Pomiar pulsu s
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Wskazówki ogólne Dźwięki system
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podczas treningu. Po przełączeniu
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Stručný popis Elektronika má fun
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Indikační plocha / displej Oblast
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Spotřeba energie SDF Jednotku lze
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• Tlačítkem „Plus” nebo „
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Nebo Začněte trénink, všechny h
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Funkce RECOVERY SDF Měření zotav
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Obecné pokyny Systémové tóny Za
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V tréninku se pomocí tlačítka
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Kort beskrivelse: Ergometeren har e
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DISPLAYET. Giver informationer over
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Energiforbrug: SDF Justerbar enhed.
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Display: næste menu, maxpuls indst
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punkt ”Count Down”. • Start t
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Recovery funktion. SDF MÅLING AF R
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Generel information. System signal.
Page 145 and 146:
Energi. Kroppens energi forbrug er
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Descrição breve A electrónica te
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(os cintos torácicos não estão i
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Consumo de energia SDF Dimensão aj
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• Introduza os valores com “Mai
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Ou O rendimento é aumentado automa
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Função de RECOVERY SDF Medição
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Indicações gerais Sons do sistema
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Funcionamento dependente do número
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- I - Tabella delle prestazione - P
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RECOVERY - Sport-Thieme CH

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