Selecting And Monitoring The Target Pulse; Using The Stepper - SPORTSTECH STX300 Manual De Usario

8.4 SELECTING AND MONITORING THE TARGET PULSE

The pulse rate in BPM ('Beats per Minute') indicates very well if you are training according to your
target and your current personal fitness level. The BPMs for the targets depend not at least on the age.
You should monitor your pulse in a suitable way.
Many Sportstech devices show the pulse range that you are currently in not only as a numeric
value, but also by means of colours - based on the maximum heart rate ('MHR') typical for your age.
Always adhere to the following notes:
WARNING! Danger of health damage or even death due to incorrect or excessive training!
Prevent overexertion! Always respect individual, current fitness levels. Pay attention to
•
body signals!
Pulse measurement systems can be inaccurate.
•
• The training target ranges are only average guidelines that must be adapted to the
individual constitution. Medically well-founded support is recommended here!
Select a guide value for your target pulse as follows:
• Select your age in the graphic on the right.
• Below, your age-typical maximum pulse (MHR) is shown as an estimated value.
The Selection graph allows
to determine a Target pulse
range.
• From your age value, go
up into the colour field
which corresponds to your
training target.
• Then go straight to the left
and read the target pulse
from the scale.
In any case:
Check if the determined target pulse suits your needs. If not, re-adjust it until you've found your
•
individual optimum value.

8.5 USING THE STEPPER

Be sure to follow the safety instructions in chapter 4
•
and the general training instructions in chapter 8.1.
CLIMBING ON
• Press a pedal down with the foot. Place one foot on the lower pedal.
• Carefully place the other foot on the upper pedal. Ensure balance in the process.
DESCENDING
• Standing on the device, press one pedal down.
• First descent from the upper pedal, ensuring balance.
• Then also get off the lower pedal.
WHICH MUSCLE GROUPS ARE LOADED?
• Stepper only: mainly leg and buttock muscles
• Elastic ropes only: mainly arm and shoulder muscles
• Stepper and elastic ropes combined: Legs, buttocks, arms, shoulders
190
170
150
130
110
90
70
AGE 20 25 30 35
MHR 200 195 190 185 180
40 45 50 55 60
175 170 165 160 155
EN DE
65 70
150
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