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It is recommended that you perform approx. 5 minutes of
exercises before and after every training unit, in order to warm
up and cool down. There should be a training-free day between
each two consecutive training units, if you prefer training sessions
of 20-30 minutes 3 times a week later on in your training.
Otherwise, there is no reason why you should not train daily.
Glossary
Recovery
Recovery pulse measurement at the end of the training. From start
and end pulse of one minute the deviation and a fitness grade
are determined. With the same training, the improvement of this
grade is a measure for fitness increase.
Reset
Deletion of the display contents and restart of the display.
Programs
Possibilities for training, which require manual or program-
determined loads or target pulses.
Profiles
Change of loads over time or distance represented in the points
field.
Dimension
Units for display of km/h or mph, kjoule or kcal
Energy
Calculates the energy turnover of the body
Control
The electronic equipment controls the load or the pulse for
manually entered or default values.
Points field
Display section with 25 x 16 points for representation of load
and pulse profiles as well as text and value display.
Training frequency Extent of training session
1st week
3 times a week
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
2nd week
3 times a week
3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3rd week
3 times a week
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
4th week
3 times a week
5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Training Instructions
Sports medicine and training science use ergometry, among other
things, for the examination of the functional capability of heart,
circulation and respiratory system.
You can find out whether or not you have achieved the desired
effect from your training after several weeks using the following
method:
1. You manage a particular endurance performance with less
heart / circulation performance than previously
2. You sustain a particular endurance performance with the
same heart / circulation performance over a longer period.
3. You recover more quickly than previously after a particular
heart / circulation performance.
Guide values for the endurance training
Maximum pulse: maximum strain means the reaching of the
individual maximum pulse. The maximum achievable heart rate is
dependant on age.
Here, the following empirical formula applies: the maximum heart
rate per minute corresponds to 220 heart beats minus age in
years.
Example: age 50 years -> 220 – 50 = 170 pulse / min.
Load Intensity
Load pulse:
the optimum intensity of load is reached at 65–75%
(see also diagram) of the maximum pulse. This value changes
depending on age.
Extent Of Load
Duration of a training unit and its frequency per week:
The optimum extent of load is attained, if 65–75% of the
individual heart / circulation performance is achieved over a
longer period.
Empirical Formula:
Beginners should not begin with training units of 30-60 minutes.
The beginner’s training can be planned as follows in the first 4
weeks:
Training frequency
Duration of training
daily
10 minutes
2–3 times a week
20–30 minutes
1–2 times a week
30–60 minutes
Pulsediagramm
Fitness and Fat Burner
220
200
180
160
140
120
100
80
Pulse
Age
20 25 30 35 40 45 50 55 60 65 70 75 80
Maximalpulse
(220 minus Age)
Fitnesspulse
(75% of Max.Pulse)
Fat combustion pulse
(65% of Max.Pulse)
90
Training and Operating Instructions
32
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