Integrated Training Programs - Kettler ERGOCOACH LS Bedienungsanleitung

Integrated training programs

The computer of the KETTLER-ERGOCOACH has 6 pre-set performance profiles and 2 pulse-directed programs. These can be
called off via the program button. Programs vary distinctly concerning load intensity and time.
The 6 performance profiles have been conceived for "interval training 20 mins", "sprints 30 mins", "weight reduction 40 mins",
"fitness 40 mins", "power program 30 mins" and "interval training 60 mins". The two pulse-directed programs are "extensive
interval training 40 mins" and "excursion game 30 mins". The following descriptions will help you choose the program best
suited to your fitness. Basically all profiles can be adjusted vertically regarding intensity (resistance setting or pulse frequency),
i.e. the intensity can be increased or decreased individually.
P1 "Interval training 20 mins"
Intensive training for fit persons (or reduce starting resistance)
medium stroke frequency (approx. 20 – 27 / min), approx. 80 – 90 %
of the maximum heart rate, duration 20 mins
P2 "Sprints 30 mins"
For fit persons alternating from high and heavy stroke frequencies in the
peaks to easy rowing, duration 30 mins
P3 "Weight reduction 40 mins"
medium stroke frequency (approx. 20 – 27 / min), approx 60 – 75 %
of the maximum heart rate, duration 40 mins
P4 "Fitness 40 mins"
medium stroke frequency (approx. 20 – 27 / min), approx 75 – 85 %
of the maximum heart rate for unfit persons or 80 – 90 % of the maximum
heart rate for fit persons, duration 40 mins
P5 "Power program 30 mins"
for fit persons (or reduce starting resistance)
high stroke frequency (approx. 27 – 35 / min), approx. 85 – 95 %
of the maximum heart rate, duration 30 mins
P6 "Interval training 60 mins"
medium stroke frequency (approx. 20 – 27 / min), approx. 70 – 85 %
of the maximum heart rate, duration 60 mins
HRC 3 "excursion game 30 mins", pulse-directed
medium stroke frequency (approx. 20 – 27 / min),
65 % (in the interval) – 85 % of the maximum heart rate
HRC 4 "Extensive interval training 40 mins", pulse-directed
medium stroke frequency (approx. 20 – 27 / min),
75 – 82 % of the maximum heart rate
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Instructions for exercising with the KETTLER ERGOCOACH
Besides rowing, the ERGOCOACH is also suitable for exercises desi-
gned to increase general fitness, but with special emphasis on muscle-
building. In order to achieve maximum benefit from the ERGOCOACH,
the following points should be noted:
1. beginners should avoid exercising with high resistances;
2. use only resistances which do not cause strained breathing;
3. carry out all movements smoothly and regularly - not in sudden jerks;
4. do not exercise with the back curved upwards or with rounded
shoulders;
5. always remember, that muscles and strength increase relatively quickly,
i.e. at a pace which tendons, ligaments and joints cannot always
follow.
In brief: Increase resistance only gradually in the course of regular training.
Some methods of exercising
For general fitness, a method of exercising which emphasizes both
strength and stamina is recommended. This means that exercises at low
resistance levels (approx. 40 -50% of personal maximum strength"*)
should be repeated 15-20 times.
(*Here, the term "maximum strength"*) means the maximum strength which a per-
son has to concentrate in order to raise a heavy weight once.
Example of a training schedule
Exercise 1.-2. Week 3.- 4. Week 5.- 6. Week
S* Repeat S* Repeat S* Repeat
1 1 - 2 individ. 2 individ. 3 individ.
4 1 - 2 12 -15 2 15 - 20 3 15 - 20
7 1 - 2 12 -15 2 15 - 20 3 15 - 20
9 1 - 2 12 -15 2 15 - 20 3 15 - 20
13 1 - 2 12 -15 2 15 - 20 3 15 - 20
14 1 - 2 12 -15 2 15 - 20 3 15 - 20
17 1 - 2 12 -15 2 15 - 20 3 15 - 20
S.* = Serie
Always warm up before exercising. Rest for approx. 60 seconds after
each series of repeats, and use these intervals for loosening and stret-
ching exercises.
Exercise 2-3 times per week with your ERGOCOACH and make use of
every opportunity for alternative forms of exercise such as walking,
cycling, swimming etc. You will then find that regular exercising increases
your physical fitness and your general sense ot wellbeing.
Caution!
You are using a machine that has been designed and built to the latest
safety standards. Any possible sources of danger that could lead to injury
have been extensively eliminated and guarded against. Moreover, the
machine is intended only for the use of adults.
Wrong or excessive training can damage your health. Before commencing
a course of fitness training, arrange for a medical check-up to see if you
are in a state of health suited to training on the machine. The result of the
check-up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that
the nature of children who are using the machine can lead to unforeseen
situations and hazards for which the manufacturer cannot be held liable.
If children are allowed to use the machine, they should be instructed on
its correct use and dangerous situations explained to them.
The machine must be carfully assembled by an adult. It must be ensured
that the machine is not used until it has been fully assembled.
When used for regular training, we recommend checking all parts of the
Machine (especially screws, nuts and bolts) every 1 to 2 months. So that
the intended level of safety is maintened, the machine is to be taken out
of use if any parts are worn. The worn parts are to be exchanged imme-
diately.
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