15
Intensity of strain
The intensity of strain during cross training is preferably controlled through the
pulse frequency of your heart. The max. heart frequency per minute - 220 mi-
nus age - must not be exceeded. The optimal training pulse is determined by
age and training target (also refer to 4.4.3 Pulse zones/training targets.
Training target: Fat consumption/weight reduction
The optimal pulse frequency is calculated according to the rule of thumb (220
- age) x 0.65.
Note: Fat consumption for energy supply will only gain importance from a trai-
ning duration of at least 30 minutes.
Training target: Cardiovascular fitness
The optimal pulse frequency is calculated according to the rule of thumb (220
- age) x 0.75.
Moreover there is the possibility to manually determine the factors in the range
of 0.40 - 0.90.
The intensity of training with the cross trainer is set through the performance re-
gulation of 25 - 400 Watt with the +/- keys. As a beginner you should avoid
a training with a too high performance adjustment since the recommended pul-
se frequency range may very soon be exceeded. Start with a low performance
adjustment and approach your optimal training pulse gradually. Regularly
check during cross training as to whether you still train within your intensity ran-
ge according to the above recommendations.
Amount of strain
A beginner will increase the amount of strain of his/her training only gradually.
The first training units should be relatively short and be organised in intervals.
Sports physicians regard the following strain factors as being positive for fitness:
Beginners should not start with training units of 30-60 minutes.
During the first 4 weeks, a beginner training could be organised as follows:
Prior to and after every training unit, 5 minutes of gymnastics should warm up
or cool down your body. Between two training units there should be one day
without training, if you prefer the training of 20-30 minutes 3 times a week later
on. Otherwise, there is nothing to be said against an everyday training with the
Cross-Trainer of 10 minutes.
The movements during Cross-Training are already predefined through the ellip-
tic rotation of the treads and the positioning of the grip bars. Nevertheless, you
should pay attention to some points:
■
Prior to taking up training, always pay attention to the correct assembly and
stability of the equipment.
■
When getting onto the equipment, one tread has to be in the lowest, and
one in the uppermost position. Grasp the grip bars with both hands and get
onto the lower tread first. When getting off the equipment, first leave the up-
permost tread.
■
Adjust the tread at the optimal distance for you with regard to the grip bars
; pay attention to sufficient leg-room towards the grip bars.
■
Use appropriate sports shoes for training and pay attention to a safe foothold
on the treads.
■
(Do not train without using your hands.) Hold tight at the grip bracket between
the movable grip bars, if you only want to train the lower part of your body.
■
Pay attention to a rhythmical, smooth sequence of motions.
■
Adjust the brake resistance at the rotary button below the cockpit according
to your individual requirements.
■
During training, vary between forward and return motions of treads in order
to stress leg and gluteal muscles differently.
With a regular training, you can increase your endurance, your power and,
thus, your well-being. The success of your training will be optimised by a healthy
way of living which is determined by a well-balanced, high-quality nourishment.
Integrated training programs
The 6 training programs are designed for "Fitness beginners", "Advanced exerci-
sers" and "Fitness pros". The following description of the programs helps you to sel-
ect the program suitable for your performance capacity. Program P6, for example,
is only suitable for endurance trained exercisers with a high exercise tolerance.
Frequency
Duration
daily
10 min
2-3 times weekly
20-30
min
1-2 times weekly
30-60
min
Frequency of training
Duration of a training unit
1st week
3 x a week
2 minutes Cross-Training
1 minute break for gymnastics
2 minutes Cross-Training
1 minute break for gymnastics
2 minutes Cross-Training
2nd week
3 x a week
3 minutes Cross-Training
1 minute break for gymnastics
3 minutes Cross-Training
1 minute break for gymnastics
2 minutes Cross-Training
3rd week
3 x a week
4 minutes Cross-Training
1 minute break for gymnastics
3 minutes Cross-Training
1 minute break for gymnastics
3 minutes Cross-Training
4th week
3 x a week
5 minutes Cross-Training
1 minute break for gymnastics
4 minutes Cross-Training
1 minute break for gymnastics
4 minutes Cross-Training
Heart Control Program
After setting the desired pulse rate during exercise,
the electric eddy current brake controls the pedal-
ling resistance independent of speed and in accor-
dance with the setting. This means that the resi-
stance will automatically be increased until the exer-
cising pulse rate has been reached or be decrea-
sed if the setting has been exceeded. The program
ensures cardiovascular training while the exercising pulse rate remains at an ap-
proximately constant optimum exercising pulse rate. For this reason it is ideally
suited for therapeutical training purposes.
P 4: Advanced exercisers l
Workload: 50 - 150 watts, 36 min
P 5: Advanced exercisers II
Workload: 50 - 200 watts, 38 min
P 6: Fitness pros l
Workload: 75 - 300 watts, 36 min
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P 2: Fitness beginners I
Workload: 25 - 100 watts, 27 min
P1: Fitness test in accordance with WHO stan-
dard
This fitness test provides for an automatically con-
trolled increase in performance by 25 watts at an
interval of 2 minutes, starting from 25 watts. The
recommended number of pedal turns amounts to
60 - 80 turns/min.
Only healthy persons
without cardiovascular problems may
carry out this test while without the pre-
sence of a doctor.
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P 3: Fitness beginners II
Workload: 50 - 125 watts, 30 min
