Average Value Calculation; Exercising Instructions - Kettler ELYX 7 Instrucciones De Entrenamiento Y Manejo

Exercising and instruction manual
Recovery
IIn this function the balance mass will automatically be slowed down, Further training is inexpe-
dient. Calculation of the fitness mark (F):
mark (F) = 6.0 –
P1 resistance heart rate,
F1.0 = very good,

Average value calculation

The average value calculation takes place after every workout.
Note on heart rate measurement
Heart rate calculation begins when the heart in the display flashes in the same rhythm as your
heartbeat.
With ear-clip
The heart rate sensor works with an infrared light and measures the changes in the transparency
of your skin which is caused by your heartbeat. Before you attach the heart rate sensor to your
ear lobe, rub it vigorously 10 times to increase blood circulation.
Avoid interference.
• Secure the ear-clip tightly to your earlobe and look for the best place where the heart rate
can be detected (heart symbol blinks without interruption).
• Never train directly under strong light, e.g. neon lights, halogen lights, spotlights, sun light.
• Completely eliminate shakes and vibrations of the ear sensors including the cable. Always
clip the cable securely to your clothing or even better to a headband using a clip.
With chest strap
Adhere to the relevant instructions.
With hand grip heart rate sensors
A minimal tension that is generated through the contraction of the heart is detected by the hand
grip heart rate sensors and evaluated by the machine.
• Always cover the contact surfaces with both hands.
• Avoid holding these surfaces jerkily.
• Hold your hands steady and avoid contracting and rubbing on the contact surfaces.
Interference on the training computer
Turn the main switch off and then on again. If the interference is related to the date and time
then change the batteries on the back of the display (see installation instructions).
Notes on the interface
The "WORLD TOURS" article no. 7926-800 training programme is available from your specia-
list dealer and enables you to control this KETTLER equipment with a PC / notebook via the
interface. You will find information of further options and software updates (firmware) of this
equipment on our website: http://www.kettler.de >Sport>Service-Center>Software Trainingsge-
räte>Firmware Updates
22
GB
( )
10 x (P1–P2) 2
P1
P2 = recovery heart rate
F6.0 = inadequate

Exercising instructions

The bike ergometer uses sports medicine and exercise science amongst other things to check the
functional ability of the heart, circulation and breathing systems.To check if, after several weeks
of training, you have achieved the desired effects you can observe the following:
1. You are able to complete a predetermined endurance session with less heart/circulation
power than previously.
2. You are able to hold the same heart / circulation power during a predetermined endurance
session for a longer time than previously.
3. You recover from a predetermined heart / circulation power quicker than previously.
Correct values for endurance training
Maximum heart rate: Maximum effort is understood to mean achieving the individual maximum
heart rate. The maximum achievable heart frequency is dependent on age. The following rule of
thumb applies here: the maximum heart frequency per minute corresponds to 220 heartbeats
minus age.
For example: at 50 years old > 220 - 50 = 170 bpm.
Weight: a further criterion for establishing the optimal exercise data is weight.The specified
value of the maximum effort is 3 for men and 2.5 for women Watts/kg of body weight.
Furthermore, it must be considered that from the age of 30 efficiency decreases by about 1%
for men and about 0.8% for women per year.
For example: man, 50 years old, weight 75kg
>220-50 = 170 bpm maximum heart rate
>3 Watts x 75 kg = 225 Watts>Minus "age discount" (20% of 225 =45 Watts)
> 225-45 = 180 Watts (specified value for maximum effort).
Exercise intensity
Aerobic heart rate: the optimum exercise intensity is when 65-75% (see diagram) of the indivi-
dual hear / circulation power is reached. This value changes in accordance with age.
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
(220 minus Age)
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
80
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80
Pulsediagramm
90 Age