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5.0  Training instruction

For Your Safety:

> Before beginning your program of exercise, consult your

doctor to ensure that you are fit enough to use the equipment.
Base your program of exercise on the advice given by your
doctor. Incorrect or excessive exercise may damage your
health.

This home trainer has particularly been designed and deve-

loped for leisure time sportsmen. It is excellently suited for
cardiovascular training. 

The training methodically has to be organised on the prin-

ciples of stamina training. This will predominantly cause
changes and adaptations of the cardiovascular system. This
includes the reduction of the resting pulse frequency and
of the load pulse.

This gives the heart more time for filling the ventricles and for

the blood circulation of the cardiac musculature (through
the coronary vessels). Moreover, depth of breathing and
the volume of air that can be breathed in (vital capacity)
are increased. Further positive changes take place in the
metabolic system. In order to achieve these positive changes,
the training has to be planned according to certain gui-
delines.  

The intensity of training

When training with the home trainer, the intensity of training

on the one hand is regulated through the step frequency
and on the other hand through the step resistance. The
training person can adjust the step resistance via the
braking force regulation at the steering column. Always pay
attention to the fact not to overstrain yourself with regard
to intensity of training and to avoid overstress. Wrong or
excessive training may be prejudicial to health. 

Therefore, during training check as to whether you have

correctly determined your training intensity on the basis of
your pulse frequency. A rule of thumb for an appropriate
pulse frequency is: 

180 minus life age

This means that a 50 year old person, for example, should

organise his/her training at a pulse frequency of 130.   

Training recommendations on the basis of this calculation are

considered to be favourable by numerous recognised
sports physicians. According to them you should determine
your step frequency and the pedalling resistance such that
you achieve your optimal pulse frequency according to the
above mentioned rule of thumb. 

These recommendations, however, only apply to healthy

persons and are not valid for cardiovascular patients! 

The exercise and load scope

Beginners should increase the load and intensity of their

training only step by step. The first training units should be
relatively short and organised in intervals. 

Sports physicians consider the following load factors to be

positive for fitness: 

Beginners should not start with training units of 30 to 60

minutes.

A beginner training could be organised as follows during the

first four weeks:

In order to have a personal training documentation, you can

enter the training values achieved in the performance
table.

Prior to and after every training unit gymnastic exercises lasting

approx. 5 minutes serve the warming up and/or cooling
down. There should be a day without training between two
training units, if you later on prefer to train three times a
week for 20 - 30 minutes each. Otherwise nothing can be
said against a daily training.

Frequency

Duration

daily

10 min

2-3 times weekly

20-30

min

1-2 times weekly

30-60

min

Frequency

Length of exercise blocks

three times a week

2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training

three times a week

3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training

three times a week

4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training

three times a week

5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training

4th week

3rd week

2nd week

1st week

7

Summary of Contents for ST 7700-7

Page 1: ...Computer und Trainingsanleitung ST 7700 7 Der Umwelt zuliebe Wir drucken auf 100 Altpapier D GB...

Page 2: ...en Anzeige separat angezeigt TEMPERATUR Anzeige der aktuellen Raumtemperatur von 0 bis 50 C 2 Funktionen und Bedienung des Trainingscomputers BATTERIEKAPAZIT T Voll Halbvoll Leer 3 0 BEDIENUNGSANLEITU...

Page 3: ...orstehende Beschreibung der ZOOM Funktion 2 Bei abnormaler Anzeige des Computers legen Sie die Bat terien erneut ein und versuchen Sie es noch einmal 3 Batteriespezifikation 1 5V UM 3 bzw AA 2 St ck A...

Page 4: ...it einer Pulsfrequenz von 130 gestalten sollte Trainingsempfehlungen auf der Grundlage dieser Berech nungen werden von zahlreichen anerkannte Sportmedi zinern als g nstig erachtet Demnach sollten Sie...

Page 5: ...idually on the small round screen TEMPERATURE Displays current room temperature from 0 to 50 degrees BATTERY CAPACITY Full Half Empty Functions and Operation of the Training Computer 3 0 OPERATING PRO...

Page 6: ...stall the battery and retry 3 Battery specifications 1 5V UM 3 or AA 2 batteries Drawing F 3 0 Recording pulse beat The correct pulse rate for training aerobic zone The basis for selecting the pulse r...

Page 7: ...ganise his her training at a pulse frequency of 130 Training recommendations on the basis of this calculation are considered to be favourable by numerous recognised sports physicians According to them...

Page 8: ...docu 1488 05 05 Leistungstabelle Performance record Datum Belastungsstufe Kalorien kcal Strecke km Zeit min Date Effort stage calories kcal Distance km Time min GB...

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