Kettler SM 33XX-68 - Manual (Page 10)

20
GB
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 achie-
ved over a longer period.
Empirical Formula:
Either
10 min / training unit in daily training
or approx. 30 min / training unit with 2–3x /
week.
or
approx. 60 min / training unit with 1-2x /
week
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:
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 trai-
ning 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.
Training frequency Extent of training session
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
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
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
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
4th week
3rd week
2nd week
1st week
Glossary
Age
Input for the calculation of the maximum
pulse.
Dimension
Units for the display of km/h or mph, KJou-
le or kcal.
Fat burning pulse
Calculated value of: 65% maximum pulse.
Fitness pulse
Calculated value of: 75% maximum pulse.
Glossary
An accumulation of attempts at explanation.
HI symbol
If “HI” is displayed, the target pulse is too
high by 11 beats. If “HI” blinks, the maxi-
mum pulse is exceeded. “HI” monitoring is
always activated.
LO symbol
If “LO” is displayed, the target pulse is too
low by 11 beats. “LO” monitoring is activa-
ted, if the target pulse is reached during
training.
Maximum pulse(s)
Value calculated from 220 minus age.
Menu
Display, in which values can be entered or
selected.
Pulse
Registration of the heart beat per minute.
Recovery
Recovery pulse measurement at the end of
training. The difference between start pulse
and end pulse of a minute is calculated.
With the help of this difference, a fitness
mark is determined. If you train regularly,
the improvement of this mark is an indicati-
on for your fitness progression.
Training and Operating Instructions