Trainings- und Bedienungsanleitung Training and ... - SportXX

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Training and Operating Instructions 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. Pulse 220 200 180 160 140 120 100 80 Extent Of Load Pulsediagramm Fitness and Fat Burner Maximalpulse (220 minus Age) Fitnesspulse (75% of Max.Pulse) Fat combustion pulse (65% of Max.Pulse) 20 25 30 35 40 45 50 55 60 65 70 75 80 90 Age 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: 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: Training frequency 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 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 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. 32 GB
Points field Display section with 25 x 16 points for representation of load and pulse profiles as well as text and value display. Pulse Recording of the heartbeat per minute MaxPulse(s) Calculated value from 220 minus years of age Target pulse Manual or program-determined pulse value, which is to be calculated. Fat burning pulse Calculated value of: 65 % MaxPuls Fitness pulse Calculated value of: 75 % MaxPuls Manual Calculated value of: 40 – 90 % MaxPuls Age Here an entry for calculation of the maximum pulse. HI symbol With “HI” displayed, a target pulse is too high by 11 beats. With HI blinking, the maximum pulse is exceeded. LO symbol With “LO” displayed, a target pulse is too low by 11 beats. Menu Display, in which values are to be entered or selected. Glossary Collection of attempts for explanation. SM3616-68 33 GB
Page 1 and 2: SM3616-68 Trainings- und Bedienungs
Page 3 and 4: Funktionsweise und Betrieb Dieses G
Page 5 and 6: Anzeigebereich / Display Der Anzeig
Page 7 and 8: Energieverbrauch SM3616-68 Wert 0 -
Page 9 and 10: Alterseingabe die Eingabe des Alter
Page 11 and 12: 2. Training durch Pulsvorgaben SM36
Page 13 and 14: Eingaben und Funktionen SM3616-68 T
Page 15 and 16: Allgemeine Hinweise Heimtrainer Ges
Page 17 and 18: Steuerung Die Elektronik regelt die
Page 19 and 20: Functionality and Operation This de
Page 21 and 22: Indicating range / Display The indi
Page 23 and 24: Energy consumption SM3616-68 Value
Page 25 and 26: Age input The input of the age serv
Page 27 and 28: 2. Training by defaults of pulse SM
Page 29 and 30: Input and functions SM3616-68 Train
Page 31: General Instructions Exercise bike
Page 35 and 36: Fonctionnement et service Cet appar
Page 37 and 38: Zone d’affichage / écran La zone
Page 39 and 40: Dépense d’énergie SM3616-68 Val
Page 41 and 42: L’entrée de l’âge sert à dé
Page 43 and 44: 2. Entraînement par rapport au pou
Page 45 and 46: Données et fonctions SM3616-68 Tra
Page 47 and 48: Remarques générales Vélo Cross C
Page 49 and 50: Energie Calcule la conversion en é
Page 51 and 52: FUNCTIE EN GEBRUIK Dit apparaat is
Page 53 and 54: Weergavevelden / display De weergav
Page 55 and 56: Energieverbruik SM3616-68 Waarde 0
Page 57 and 58: Leeftijd Het programmeren van de le
Page 59 and 60: 2. Training door polsslagprogrammer
Page 61 and 62: Programmeringen en functies SM3616-
Page 63 and 64: Algemene aanwijzingen Hometrainer S
Page 65 and 66: Puntenveld Weergavebereik met 25 x
Page 67 and 68: Modo de funcionamiento y servicio E
Page 69 and 70: Zona de visualización / display La
Page 71 and 72: Consumo de energía 999 SM3616-68 W
Page 73 and 74: Confirme con “SET”. Indicación
Page 75 and 76: 2. Entrenamiento mediante predeterm
Page 77 and 78: Datos introducidos y funciones SM36
Page 79 and 80: Indicaciones generales Bicicleta es
Page 81 and 82: Perfiles Cambio reflejado en el cam
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Funzionamento ed esercizio L’attr
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Area visuale / display L’area vis
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Consumo energetico SM3616-68 Valore
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Impostazione dell’età L’inseri
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polso impostati SM3616-68 Impostazi
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Impostazioni e funzioni SM3616-68 A
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Avvisi di carattere generale Hometr
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Reset Cancellazione del contenuto d
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Sposób funkcjonowania i eksploatac
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Obszar wskazań / Wyświetlacz Obsz
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Zużycie energii SM3616-68 Wartoś
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Wprowadzanie wieku Wprowadzenie wie
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2. Trening poprzez ustawienie tętn
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Wprowadzanie wartości i funkcje SM
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Wskazówki ogólne Rower stacjonarn
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Pole punktów Obszar wyświetlacza
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Způsob funkce a provoz Tento pří
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Indikační plocha / displej Oblast
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Spotřeba energie SM3616-68 Hodnota
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Zadání věku Zadání věku slou
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2. Trénink pomocí zadání pulsu
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Zadání a funkce SM3616-68 Trénin
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Všeobecná upozornění Domácí t
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Puls Měření srdečního tepu za
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Funktionsmåde og drift Dette træn
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DISPLAYET Giver informationer over
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ENERGIFORBRUG SM3616-68 værdi 0 -
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VÆRDIEN FOR ALDER De indtastede v
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2. TTRÆNING MED INDSTILLING AF PUL
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INPUT OG FUNKTIONER SM3616-68 Træn
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Generel information. Motionscykler:
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Point felt Displaysektion med 25 x
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Modo de funcionamento e utilizaçã
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Área de indicação/Display A áre
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Consumo de energia SM3616-68 Valor:
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Valor de idade a introdução da id
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• Prima “PROGRAM” até surgir
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Dados e funções SM3616-68 Treino
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Indicações gerais Bicicleta está
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Dimensão Unidades para a indicaç
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- I - Tabella delle prestazione - P
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