15
GB
P1 stress pulse,
P2 = recovery pulse
F1.0 = very good,
F6.0 = insufficient
Switching time/distance
With the programmes “Performance Profiles”, you can switch
the profile per column in the settings from time mode (1 minu-
te) to distance mode (400 metres or 0.2 miles). Cross ergome-
ter: (200 metres or 0.1 miles)..
Rotation-speed independent mode
(constant performance)
The electromagnetic eddy-current brake regulates the braking
torque to the preset performance in case of alternating pedal
rates.
Arrows pointing upwards/downwards
(Rotation-speed independent mode)
If a certain performance cannot be achieved with the rotation
speed (e.g. 400 Watt at 50 pedal rotations), the upward or
downward arrow indicates when faster or slower pedalling is
required.
Calculation of the average values
The calculation is effected per training session.
Information on pulse measuring
The pulse calculation starts when the heart symbol in the dis-
play flashes according to your pulse beat.
With ear clip
The pulse sensor operates with infra-red light and measures
the changes in the light permeability of your skin caused by
your pulse beat. Before fastening the pulse sensor to your ear
lob, please rub it strongly 10 times in order to increase blood
circulation.
Avoid interfering impulses.
• Fasten the ear clip carefully at your ear lob and try to find
the most favourable point for sensoring (heart symbol flas-
hes without interruption).
• Do not train directly under strong incidence of light, e.g.
neon light, halogen light, spot light, sunlight.
• Completely avoid any vibrations and wobbling of the ear
sensor including cable. Always fasten the cable with the
clip at your clothes or - even better - at a headband.
With a chest strap
Please read the instructions on the back of the packaging.
Mobile telephones, TV sets and other electronic equipment
generating an electric field may create problems for heart-fre-
quency measurement.
Malfunction in the training computer
Turn the main switch off and then on again. In case of a mal-
function at the date or time display, change the battery on the
backside of the display panel. (See assembly instructions)
Information on interface
The programme “ERGO-KONZEPT II”, item no. 7926-500, to
be bought from your specialised dealer, permits the control of
this KETTLER appliance with a customary PC through this inter-
face.
You will find further information on the possibilities of this
interface and on software updates (firmware) of this applian-
ce at our homepage
www.kettler.de.
Training Instructions
You can determine whether or not your course of training has
had the desired effects after a few weeks by doing the follo-
wing:
1. You achieve a certain level of staying power with less car-
diovascular output than before;
2. You achieve a certain level of staying power for a longer
period of time, though with the same cardiovascular out-
put;
3. After achieving a certain level of cardiovascular output,
you recover more quickly than previously.
Standard values for endurance training
Maximum pulse rate:
Maximum stress means achieving the
individual maximum pulse rate. The achievable maximum
heart rate depends on the age.
The following rule of thumb applies: The maximum heart rate
per minute equates to 220 pulse beats minus your age.
Example: Age 50 years > 220 - 50 = 170 pulse beats/min
Weight:
Another criterion for determining the optimal training
data is the weight. The target specification for stress is 3
Watt/kg weight for men and 2.5 Watt/kg weight for women.
You must also take into consideration that the physical efficien-
cy decreases at the age of 30 and beyond: with men approx.
1% and with women approx. 0.8% per life year.
Example: Man, age 50; weight 75 kg
> 220 - 50 = 170 pulse beats/min maximum pulse
3 Watt x 75 kg = 225 Watt
> Minus “age discount” (20% of 225 = 45 Watt)
> 225 -45 = 180 Watt (target specification in case of stress)
Stress intensity
Stress pulse:
The optimal stress intensity is achieved at 65 -
75% (see diagram) of the individual cardiovascular perfor-
mance. This value will change, depending on the age.
Amount of stress
Duration of a training session and frequency per week:
The amount of stress can be regarded as ideal when 65 -
75% of your personal cardiovascular performance is achie-
ved over an extended period of time.
Rule of thumb:
You should select the Watt performance in such a way as to
maintain your muscle stress over an extended period of time.
Higher performances (Watt) should be effected in connection
with a higher pedal rate. Too low a pedal rate (less than 60
rpm) leads to a static stress on the muscles and thus to prema-
ture fatigue.
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 frequency
Duration of training
daily
10 minutes
2–3 times a week
20–30 minutes
1–2 times a week
30–60 minutes