18
Planning and monitoring your training with the Ergometer
When you have determined your initial capabilities, you can begin to
plan your training programme. It should be based on the following prin-
ciple: training for general fitness should be governed by the duration of
physical stressing as well as its intensity.
Load intensity
The intensity of physical stress to which you subject yourself should fulfil
certain minimum demands in order that the cardiac and circulatory sys-
tems are stimulated to adapt themselves to it. On the other hand, it should
not be high, as this excludes consistent sustainable movement. High loads
(= excessive pedal resistance) mean that the exercising is broken off pre-
maturely. In such a case the exercise has served to improve the strength
rather than the endurance of the person. The intensity of the physical
stress can be measured by means of the pulse rate.
The general rule is:
180 minus age in years
The optimum stress level for your training is approximately 60-70% of
your individual cardiac-circulatory capability. For the pulse rates to be ob-
served during training, see table 1. Apart from age, the pulse rate at rest
is also taken into account. The figures for pulse rate refer to an intensity
of approximately 65%.
Table1
You can calculate your own optimum training pulse using the equation:
65% (max. pulse - rest pulse) + rest pulse = stress pulse
Example: 220 minus 40 (age)
= 180 maximum pulse
180 minus 70 (rest pulse) = pulse increase under Ioad
= 110 pulse/min
65% of 110
= 71,5
71,5 + 70 (rest pulse)
= stress pulse = approx.140 pulse/
min.
Load
(duration of exercising session and its frequency per week):
Movements at medium stress intensity which can be carried out over a
longer period of time, are the best way of improving fitness and en-
durance capabilities.
General rule:
either
10 minutes per unit for daily exercise
or approx. 30 minutes per unit for exercise 2-3 times weekly
or approx. 60 minutes per unit for exercise 1-2 times per week.
The brake resistance should be selected to allow the muscular effort to be
subtained over a longer period of time.
Braking resistance is infinitely variable via the turning knob at the cock-
pit.
Higher performances (in Watts) should be achieved using higher pedal-
ing speeds. Speeds of less than 50 - 60 r.p.m. produce a high degree of
static load on the muscles which in turn leads to premature tiredness.
Suggestions for planning your training with the bicycle Er-
gometer
Our suggestions are based on your “initial capability“ as determined us-
ing the graded test described above.
1. Average capability (cardiac and circulatory):
Intensity = approx. 65% of maximum capability (see table or
equation)
Duration = 10 minutes daily
or
30 min. 2 - 3 times weekly
or
60 min. 1 - 2 times weekly
2. Below average capability (cardiac and circulatory):
Intensity = approx. 60% of maximum capability (approx. 5
beats less than in table 1)
Duration = 10 minutes daily
or
30 min. 2 - 3 times weekly
or
60 min. 1 - 2 times weekly
3. Above average capability (cardiac and circulatory):
Intensity = approx. 70-75% of maximum capability
(approx. 5-1 0 beats more than in table 1)
Duration = 10 minutes daily
or
30 min. 2 - 3 times weekly
or
60 min. 1 - 2 times weekly
Before beginning an exercise unit with your Ergometer, you should warm
up by gradually increasing the load. This brings your muscles, cardiac
and circulatory systems into tune for the training session.
The “running down“ phase is just as important. Following every session,
you should pedal for 2-3 minutes against a low resistance.
The duration should be increased gradually over the course of your gen-
eral fitness training. E.g. Exercise for 20 minutes per day instead of 10,
or thrice weekly instead of twice.
Adjust the braking resistance always such that the optimal heart rate is
achieved in combination with stepping frequency. Only a person who is
trained with regard to staying power should control its training by in-
creasing the stress pulse.
Besides planning your own individual physical training course, you can
use the programs integrated in the computer of the RX 1. These are de-
scribed below. For more information on this subject, please refer to the
book “Fit and Healthy“ by Prof. Starischka.
Integrated training programs
The computer of the KETTLER ergometer is equipped with 4 stored train-
ing programs and the possibility to preset a load manually. The programs
distinguish themselves considerably with regard to load profile and dura-
tion. The load intensity may be infinitely varied with all 4 programs:
Training with preset training data (“count-down” mode)
Among others, you can manually regulate the individually requested per-
formance in 5-watt steps by means of the + and – keys.
This manual fine adjustment of load is of particular importance for thera-
peutical training. In close cooperation with physicians or therapists a well-
aimed therapeutical cardiovascular training with preset pedalling perfor-
mance in watt, upper limit of pulse and training duration can be carried
out.
Pulse rate
Age/years
at rest
under
over
30
30-39
40-49
50-59
60-70
70
under 50
140
140
135
130
125
120
50 - 59
140
140
135
130
125
120
60 - 69
145
145
140
135
130
125
70 - 79
145
145
140
135
130
125
80 - 89
150
145
140
135
130
125
90 - 100
150
150
145
140
135
130
P 2
300
200
100
W
0
5
10
15
20
25
30
35
40 min
P 2:Beginner
Load: 25 - 100 W , 27 min
400
300
200
100
Wt
0
5
10
15
20
25
30
35
40 min
P 1
P 1: Fitness test as per WHO standard
This fitness test provides an automatically regulated performance increase
by 25 watt every 2 minutes, starting with 25 watt. The recommended
pedal rotation is 60-80 rotations/minute. Performance and assessment of
tests has already been effected. Only peersons with a healthy cardiovas-
cular system can perform this test without medical assistance.
