Golf M - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL Golf M KETTLER

Tritffrequency (RPM)

Puls (PULSE)

Prozentpuls

Training and Operating Instructions

Table of contents 12

Safety instructions 12

Service 12

Your safety 12

Description 13-15

• Function range / Buttons 13
• Indicating range / Display 14-15

Settings 16

Time
Metric / Imperial 16
Memory P1/P2 16

Training 17

without presetting/pulse monitoring 17

with presetting 17

Time
Distance

Energy (KJoule/kcal) 17
Age (10-99) 17
- Set warning signal (yes/no) 17
Selection of target pulse (FA 65%/FI 75%) 17
- Entry of target pulse (40-199) 17
- Interruption/end of training 18
- Resumption of training 18
Recovery (recovery pulse measurement) 16 19
- Display of previous training 19

General instructions 20

• System signals 20
  Recovery
  Calculation of average value 20
  Notes on pulse measurement 20

Withearclip 17 20

With chest belt 20
With hand pulse 20

• Changing the batteries 20
• Brake level display 20

Training instructions 20

Stamina training 20
Strain intensity 20
Duration of strain 21

Glossary 21

This sign in the instructions refers to the glossary, where the respective term will be explained.1320

Safety instructions

Please observe the following instructions for your own safety:

The training device must be set up on an appropriate and firm surface.
- Inspect the connections for firm fitting before initial operation and additionally after approximately six operation days.
- In order to prevent injuries caused by wrong stress or over-stress, the training device may only be used in accordance with the instructions.
- It is not recommended to permanently set up the device in humid rooms due to the resulting corrosion development.
Assure yourself regularly that the training device functions properly and that it is in duty condition.
The operator is responsible for the safety controls, which have to be carried out on a regular and proper basis.
Defective or damaged parts must be exchanged immediately. Only use original KETTLER spare parts.
- The device may not be used until after repairs are completed.
The safety level of the device can only be maintained provided that it is regularly inspected for damage and wear and tear.

For your safety:

• Please clarify with your general practitioner before you start with the training, whether or not your health condition allows you to train with this device. The diagnostic findings should be the basis for the determination of your training programme. Wrong or excessive training can cause damage to your health.

Description

The electronics assembly has the following functions:

• 2 personal memories for: Training kilometres and time Training presettings Display of last training with average and maximum values
  KJoule/km/h or kcal/m/h settings
• Calculation of energy consumption depending on speed and braking level

Function range

The five buttons will be described in short below.

DISP-SET (press shortly)

• Switches from time display to ready for training.
• Switches to next input or display. Settings or values will be accepted.

Settings or values will be accepted.

DISP-SET (press longer) RESET

• Deletes display for a reset. Only possible in standstill.

Minus-/Plus+

With these function buttons, you can change the values in the different input data before the start of the training

• Press longer > fast run through the values
• Press "Plus" and "Minus" together: input data will be reset)

Minus - (press shortly when time is displayed)

• Display of last training data (MEM) and total kilometres (ODO)

Minus - (press longer when time is displayed)

• Set time (TIME)
• Switch from ME to IM (SETTINGS)
  ME = [24h], [KJoule], [kilometres] -display
  IM = [12h], [Kcal], [miles] -display
• Activate Save training presettings.

REC (recovery pulse with fitness mark)

By pressing this function button, the recovery pulse function is started and a fitness grade is calculated.

Persons

• Display of training kilometres and time of person 1 or person 2.
• Display of previous training data.

Measuring the pulse

The measurement of the pulse can be carried out by means of 3 sources:

1. Ear clip - The plug is put into the socket.
2. Chest strap without plug-in. In this electronic unit, the receiver is built in behind the display. A plugged-in ear clip must be removed. The Polar chest strap is available as an accessory (item no. 67002000).
3. Hand pulse - The connection is situated at the back of the display;

Training and Operating Instructions Indicating range / Display

The display provides information on different functions.

Pedalling frequency (RPM)

PULSE
Percentage pulse

DISTANCE

SPEED

Energy consumption

(KJOULE) or (KCAL)

Value:0-9999

Time (EX.TIME)

-Value: 0:00 - 99:59

Brake level (BRAKE)

Display of average value

Level 1 - 10

BRAKE

Battery charge

Battery power too low for pulse measurement.

Change battery.

Display values

The example displays show the operation as home trainer.

If the revolutions per minute correspond to the example displays the values for speed and distance are lower for cross trainers.

At 60 min-1 (RPM)

Home trainers: = 21,3km / h

Cross trainers: = 9,5km / h

Training and Operating Instructions

226

Settings

Time

• Minus - (press longer when time is displayed)
  Hours flash
• Press Minus - / Plus + Set hour
  Press DISP SET Minutes flash

• Press Minus - / Plus + Set minutes
  DISP SET

• Press Minus - / Plus + Set to IM or ME ME = [24h], [KJoule], [kilometres] -display or IM = [12h], [Kcal], [miles] -display

• Press DISP SET Activate presetting memory for person 1
• Press Minus - / Plus + Activate memory for person 1. [STORE] As soon as STORE is activated, the training presettings time, distance, energy and pulse monitoring are stored and displayed for each new training.
• Press DISP-SET Activate presetting memory for person 2
• Press Minus - / Plus + Activate memory for person 2. [STORE] As soon as STORE is activated, the training presettings time, distance, energy and pulse monitoring are stored and displayed for each new training.
  Press DISP-SET Time is displayed

Training

1. Training without presetting / Pulse measurement / Readiness for training

• Press DISP button

Person 1 is displayed.

The readiness for training is displayed with 0 values.

A pulse value is displayed as soon as a pulse signal is identified on the ear clip, hand pulse or plug recipient. A braking level is indicated.

and/or

Pedalling

"EX.TIME" Exercise time, "DISTANCE", energy consumption and speed are displayed in increasing order. Pedal revolutions are displayed.

Animation wheel is active.

2. Training with presettings/pulse monitoring

It is possible to enter time, distance and energy presettings. When the training is started, these values count down in reverse. If zero is reached, the display flashes and a signal is emitted. Then the presetting value counts up.

When the pulse function is activated, pulse can be monitored displaying a pulse range with deviations of + / - 10 beats as well as a maximum pulse deviation which is signalled by a warning signal.

Selection of persons

The electronic system has 2 personal memories which allow for 2 exercising persons to enter different training presettings. This makes sense if the training shall always be carried out using the same presettings. Thus it is not necessary any more to enter the presettings before starting the training.

The total training time and kilometres are also stored under person 1 and 2.

For activation you must press Activate [STORE] presetings/memory for person

• Press "persons": selection of persons

Display: "Person 1 flashes, total training time and kilometres"

• Switch person pressing "Plus" or "Minus"

• Confirm person with "DISP/SET"

Time presettings (EX.TIME)

• Enter values using "Plus" or "Minus" (e.g. 30:00) Confirm with "DISP/SET".

Display: next menu "DISTANCE"

Distance presettings (DISTANCE)

• Enter values using "Plus" or "Minus" (e.g. 7.50) Confirm with "DISP/SET"

Display: next menu "Age"

Energy presettings (KJOULE/KCAL)

• Enter values using "Plus" or "Minus" (e.g. 780) Confirm with "DISP/SET".
• Select kJoule or kcal unit using "Plus" or "Minus". Confirm "DISP/SET".
  Display: next menu "Age"

Training and Operating Instructions

Age entry (AGE)

Entering the age allows for the determination and monitoring of the maximum pulse (MAX symbol, warning signal, if activated).

• Enter values using "Plus" or "Minus" (e.g. 50). This will result in a maximum pulse of 170 when entering the relation (220 - age). Confirm with "DISP/SET".

Display: next menu "Warning signal"

Warning signal when maximum pulse is exceeded.

• Select function with symbol using "Plus" or "Minus" Confirm with "DISP/SET".

Display: next menu target pulse selection "FA 65%

Target pulse monitoring FA 65% / FI 75%

• Select using "Plus" or "Minus"
• Fat burning 65% , fitness 75% of maximum pulse Confirm with "DISP/SET" (presetting mode completed)

Display: Readiness for exercise using the presettings

or

Target pulse entry

Entering the values 40 - 199 allows for the determination and monitoring of the training pulse irrespective of age (HI symbol, warning signal if activated, no maximum pulse monitoring).

For this purpose, age entry must be switched to "OFF".

• Deselect maximum pulse monitoring using "Plus" and "Minus". Display: "AGE OFF" Confirm with "DISP/SET".
  Display: next presetting "Target pulse"
• Enter value using "Plus" or "Minus" (e.g. 130)
  Confirm with "DISP/SET" (presetting mode completed)
  Display: Readiness for training using preset settings
• Pedalling The presettings are counted in decreasing order.

Training interruption/end of training

With less than 10 pedal rotations per minute, the electronics assembly of the training device identifies a training interruption. The animation wheel is displayed empty. The achieved training data are displayed.

Rotations, pulse, speed and brake level are displayed as average value using the symbol.

The training data are displayed for 4 minutes. If you do not press any button nor train during this period of time, time electronics assembly of the training device switches to standby-by mode and displays the time.

Resumption of training

If you resume training within 4 minutes, the last values continue to be counted up or down.

RECOVERY function

Recovery pulse measurement

Press "RECOVERY" at the end of training.

Display:REC

The pulse value is stored (P1).

The current pulse is still displayed.

The electronics assembly of the training device measures your pulse 60 seconds in reverse.

The pulse value after 60 seconds (P2) is stored.

The pulse difference (P1-P2) is displayed

From this value, a fitness mark (F 4.8 for this example) is determined.

The display is completed after 20 second.

"RECOVERY" interrupts the recovery pulse function or the fitness mark display.

If no pulse is measured in the beginning or at the end of the reverse counting, the error message "Err" is displayed.

Display of previous training with average and maximum values

• Press "Persons": selection of persons
  Display: "Person 1 flashes, total training time and kilometres"
• Switch persons using "Plus" or "Minus"
• Press "Persons" once more:
  Display: Average values of pulse, % pulse, RPM, km/h and brake level of the previous training are displayed with the [0] symbol.
• Press "DISP/SET"
  Display: Average values of pulse, % pulse, RPM, km/h and brake level of the previous training are displayed with the [MAX] symbol.
• Press "DISP/SET"
  Display: Readiness for training with or without presettings.

Comment:

The last training values only refer to the previous training unit. The values are stored by "RESET" or by the activation of the stand-by mode with time display deleting previous values.

Pulse REC Start (P1)

Display of average values [0]

Display of max. values [MAX]

Training and Operating Instructions

General instructions

System signals

Activation of the device

If you activate the device, a signal is emitted during the segment test.

Presetting

A short signal is emitted, if you reach a presetting such as time, distance and KJoule/ kcal.

Maximum pulse exceeding

If the preset maximum pulse is exceeded by one pulse beat, 2 short signals are emitted for the time.

Recovery

Calculation of the fitness mark (F):

$$ \operatorname {m a r k} (F) = 6. 0 - \left(\frac {1 0 \times (P 1 - P 2)}{P 1}\right) ^ {2} $$

P1 stress pulse P2 = recovery pulse

Grade 1 = very good Grade 6 = insufficient

Calculation of average value

The calculations of the average values refer to training units in the past until a reset or the stand-by mode.

Instructions for pulse measurement

The pulse measurement starts as soon as the heart in the display blinks in time with your pulse beat.

With ear clip

The pulse sensor works with infrared light and measures the variations in translucence in your skin, which are produced by your pulse beat. Rub your ear ten times strongly to activate the blood circulation before attaching the pulse sensor to your earlobe.

Avoid disturbing pulses.

• Attach the ear clip properly to your earlobe and look for the best point for the measurement (heart symbol blinks without interruption).
• Do not train directly under strong incidence of light, e.g. neon light, halogen light, spotlights, sun light.
• Completely eliminate any shocks or bounces of the ear sensor and the cable. Always attach the cable with a clip at your clothing or, even better, at your headband.

With breast clip

Please observe the corresponding instructions.

With hand pulse

An extra-low voltage caused by the contractions of your heart is registered by the hand sensors and evaluated by the electronics assembly of the device

Always grab the contact faces with both hands
- Avoid jerky grasping
- Hold your hands calmly and avoid contractions and rubbing on the contact faces.

Comment:

Only one way of pulse measurement is possible: either with ear clip or with hand pulse or with breast belt. If no ear clip or plug recipient is located in the pulse plug, hand pulse measurement is activated. If you insert an ear clip or a plug recipient in the pulse plug, hand pulse measurement is automatically deactivated. It is not necessary to disconnect the plug of the hand pulse measurement.

Battery change

If the battery symbol occurs in the display, battery power is too low for pulse measurement. Training kilometres and time as well as all presettings will get lost. Time must be reset.

Brake level display

Brake setting is classified in level 1-10. If this classification is disturbed or lost, you must restore it as follows:

• Check whether the 3-pole connecting cable is plugged in at the back of the display.
• Insert batteries and press the "DISP/SET" button until the segment test is completed.
• Turn back hand lever to minimum setting and press the "DISP/SET" button when 0% , BRAKE 0 is displayed.
  Pre-turn hand lever to maximum setting and press the "DISP/SET" button when 100% BRAKE 10 is displayed.

The process is completed.

Training instructions

Sports medicine and training science use cycle 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

Maximal 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.

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 achieved over a longer period.

Training frequency Duration of training

daily 10 minutes
2-3 times a week 20-30 minutes
1-2 times a week 30-60 minutes

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 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

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

Age

Entry for the calculation of the maximum pulse.

Dimension

Units for the display of km/h or mi/h, kJoule or kcal.

Fat burning pulse

Calculated value of 65% max. pulse

Fitness pulse

Calculated value of 75% max. pulse

Glossary

A collection of attempted explanations.

HI symbol

If "HI" is displayed, the target pulse is exceeded by 11 beats. If "HI" flashes, the maximum pulse is exceeded. "HI" monitoring is always activated.

LO symbol

If "LO" is displayed, the target pulse is fallen below by 11 beats "LO" monitoring is activated if the target pulse has been achieved in training.

MaxPulse(s)

Value calculated from 220 minus age

Menu

Display where values must be entered or selected.

Pulse

Registration of heart beats per minute

Table des matieres 22

DISP SET (appuyer un court instant)

PoulscREC Start (P1)

Tritffrequency (RPM)

Polsslag (PULSE)

Polsslagpercentage

Afstand (DISTANCE)

Snelheid

Energieverbruik

KJOULE / KCAL

Waarde: 0-9999

Tijd (EX.TIME)

Waarde:0:00-99:59

Remniveau (BRAKE)

Gemiddelde waarde

BRAKE

Niveau 1-10

Batterijlading

3 x per week 2 minutes trainen

3 × per week 3 minuten trainen

3 × per week 4 minuten trainen

3 × per week 5 minuten trainen

Pulso REC Start (P1)

Tetno REC Start (P1)

Indstilling of distance (Distance)

Indstilling of targetpuls.

Ved at indtaste vardier 40 - 199 kan der beregnes og malles en travaingspuls uten hensyntagen til alder (HI symbol, alarmsignal, hvis aktiv, ingen maling of maxpuls). I dette tilfaelde skal alder slas fra (OFF)

• Fraveelg maling of maxpuls ved brug of "Plus" aller "Minus" Display: "Age off" Bekraeft med "DISP/SET"

Display: neste indstilling "Target puls"

• indtast ved brug af "Plus" eller "Minus" (f.eks. 130)
  Bekraeft med "DISP/SET" (indstellingsmode er aflsuttet)
  Display: Klar til traening med indstillinger.
• Start med at traede.
  Forudindstillingerne tæller ned.

Måling of restitutionspuls.

Tryk "Recovery" after endt traening.

Display:REC

A "DISP/SET" fogadhatja el.

A "DISP/SET" fogadhatja el.

Kijelzes: a kovetkezō menu à “ENERGIA”

A "DISP/SET" fogadhatja el.

A "DISP/SET" fogadhatja el.

A "DISP/SET" fogadhatja el.

A "DISP/SET" fogadhatja el.

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OrnaBneHne

Yka3aHnno TeXnKe 6e3OnachOCTn 122

CepBuc 122
-Be30nacHocTb nonb3oBaTeTn 122

Опсане 123-125

-06naCTb cyHKm / KhoNKn 123
- O6naTb HnDnKaum / DnCnnei 124-125

HactpoKn 126

Bpem1 126
-Metpuueckne/6pntaHckne eHNHnUcbI n3mepeHH 126
Coxpahene P1/P2 126

TpeHnpOBka 127

6e3 hactpoek/IN3mepeHHyIbca 127 C hactpoikamn 127
Bpem127
Дистанць 127

3Heprn（KJx/Kkan）127
BBoD Bo3pacTa (10-99) 128
HactpoKa 3ByKOBOrO cnHaHa (da/HeT) 128
- Bb6op uebeBoro nyIbca (FA 65%/FI 75%) 128
BvoDueeBorO npIbca (40-199) 128
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nybca 129

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Tnoccapni 131

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• HactpoKn KJx/KM/4 Nnn KkaJI/MnN/4.
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OblaactbФyHKcui

HnkeobbarcheTaHa3NaueHne nTn KhoNOK.

DISP SET (KpaTkoe HaKaTne)

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Tekyune Hactpoynnn 3HaueHH npHmuaOTc.

DISP SET (Динтелhoe haxaTne) RESET

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MnHyc-/nnIOc+

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MnHyc-(KpaTkoe HaxkaTne BpeXmE HHdkaunBpeMeH)

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MnHyc-(JInTeJIbHOe HaxaTne BpeXKIMe INdNKaCmBpemEn)

• HactpoikKa BpeMeHn (TIME)
• Пекхов.TM ME K IM (SETTINGS)

Pekim mHdkaum ME = [24 q], [KnIIOdkOyyn], [KnIOMeTpbl]
PexnIM HnDnKaun IM=[12u][KnOkaIopnn][Mn]
- AKTINBAUZHA COXPAHENH HAcTPOEK TpeHnPOBKN.

REC (IyIbc OTdblxa C OueHKO COCTOHN)

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NoJb3OBaTeJIa

PekomeHdaaIINo npOBeHnIO TpeHnpOBOK n pyKOBoDCTBO NO 3KcNlyaTaun O6naTb INdkaun / dncnnei

Obnactb HnDnkaun (Hncnne) nHΦopmpyet noJIb-30BaTeIaO BbInOnHeHH pa3INuHbIX ΦyHKU.

Yactota warob (RPM)
PnuIbc (PULSE)

PpoeHTHoe 3NaueHne npIbca

PacctOaHne (DISTANCE)

CKopocTb

Pacxo3Heprn

KNIOJXKOUYIN/KNIOKAIOPIN

3HaueHne:0-9999

BpeMa (TIME)

3NaueHHe:0:00-99:59

CTypeHb TopMOxKeHnB (BRAKE)

Hnkauncpehno3aueHH

CTyneHb 1-10

BRAKE

3apn aKKymyIaTopa

Hanpexehne akkymyntopa Heoctatoohoe nna3mepehna nylbca.

Noka3aTeH

Pnmupe NOKa3aTeN demOHcTpnpyOT NOKa3aTeN np TpeHnpOBKe Ha domaHem TpeHaxpee.

Pn TaKOM JKe YnCJne O6OpOTOB, KaK Ha pncyHKax, NOKa3aTeJIc CKOpOCTN n pacCToHnHa InpoPeccNoHaJIbHbIx TpeHaKepaX HnKe.

Pn60MnH-1（o6/MnH)

1. TpeHnpOBka 6e3 HacTpoEK / n3MepeHnIyIbca/ rOToBHOCTN K TpeHnpOBKe

• Haxkatae KhoNki DISP

2. TpeHnpOBKa c HacTpoiKaMu/N3MepeHHaMn NylbCa

Moxho BBeCTn HAcTPOkN 3HaueHIn BpeMeHN, DnctAHm, 3Heprn. C Haayanom TpeHnpOBKn 3Tu NOKa3aTeEN OTCHTbIBAOTcB O6paTHOM NOPdKe. Ppi DoCTNXeHN HyeBOrO 3HaueHn NOKa3aTeNb HaunHaet MrrA Tb, Noaetc 3ByKOboi CnRHaI. Pocne 3TORo OTCyET C 3aDaHHbIM NOKa3aTeEnem PpoDOnKntcB Bo3pactaoUeem nopAKe.

B pexnme 一 ynbcMoXHO hAcTpoNTb KOHTPOb nylbca. B 3tOM pexnme OTo6paXaetc noka3aTeNb nybca c OTKIOHHeHem-/+10yapOB,aTaXke npebbiueHne MaKcMaIbHorO Nybca,piN DoCTNXKeHN KOTOPOro N3daETC3ByKOBOm CnHaI.

Bb6op nepcohaJIbHoro peKIma

3NeKtpoHHaN CnCTema NmeeT 2 pexima namrtn nepcoHaHbHbIX HacTpoek.CnxnnoosBo 2 TpeHpyUoxxCmOry 3aDaBaTB pa3Hbe HAcTpoKn TpeHnpOBKn.3To NMeet Cmbic,ecNJ TpeHnpOBKa BcerJa HaunHaetcC OOnHaKOBbIMn HAcTpoKamn.PnI 3Tom NOBtOpHbN BBOd 3NaueHn HacTpoKn nepeD TpeHnpOBkO He Tpe6yEtcB. B pexime I'Ponb3oBaTeB 1"u "Ponb3oBaTeB 2" TaKke npOn3BOJntcOxpaHeHne o6iero BpemeHn KInJOMeTpaxka TpeHnpOBok.

AKnBaunn POn3BOUHTCBpeXmme “aKTNBnpoBaTb nepcoHaNbHbIe HAcTPOkN/naMrtb”[STORE].

Haxatne「Nonb3oBateJb：Bb6op nepcohaIbHoro pexnMa Hndkaun: Muraet「Nonb3oBateJb1, 06uee Bpemr TpeHnpOBKn KINOMeTpax
C NOMOUIIOIINOCNINMHNYC BbINOJHReTCA BB6op nepcoHaNbHoro peKIma.
Haxatne «DISP/SET» noTBepxJaet Bb6op nepcoHaNbHO ropeXIma

HactpoKa BpeMeHN (EX.TIME)

BBeDnTe 3NaueHnC nOMoUbIO KHOINK NIN “MmHyc” (Hanpimep, 30:00).

IoNTBepnte BBOHaxaTneM KhONKn DISP/SET.

Hnkaun: cneyuooee MeHIO «NCTAHUN

HactpoKa pacctOHHa (DISTANCE)

BBeNTe 3aueHnC nOMOuI KHOKn IINN «MnHyc（Hanpumep，7,50).

IoiTBePnte BBOHaxKaTHEm KhONKn DISP/SET.

Hnkaa: cJeDyUoee MeHIO «3HEPrrA»

Hacptpoika oTo6paKeHn paXoJa 3Heprnn (KJx/KkAn)

• BBeDnTe 3NaueHnC nOmoUbIO KHOKN «PNIOC» NIN «MnHyc» (HapnpMeP, 780).
  IoiTBePnte BBOHaxaTHEm KONKn DISP/SET.
  C NOMOUBIO KHONKINI INN MHNYC BbIepeNTe eHnUy n3MepenH-NIOJXKOYIN NIN KUNOKANOPNIoTBePdnte BBOD HaxKaTNEM KHONKDISP/SET.
  Hdkaun: cneyuooee meHIO BBoD Bo3pacta

PekomeHdaunno npOBeHnTo TpeHnpOBOK n pyKOBoCTBO n 3KcIpyataun

BboD Bo3pacTa (AGE)

BBoD Bo3pacta Heo6xOdM dIOnOpedeJeHnN KOHTponMAKcIMaJIbHO rIyBaCA (3HaK MAX, 3ByKOBOcHnHaI, ecn aKTINBIpOBaH).

BBeDnTe 3NaueHnC nOmoUbKHOKnKn «NIOc» nn “MnHyc” (Hanpnmep, 50).

Iocne BBOda 3haueHn6ydt OcyueeTBnEH paCet MAKcIMaJIbHO rnybca (220 - BO3pAcT), KOTOpBb Haaem Cnyae coCTabnEeT 170.

IoiTBePnte BBOHaKaTne KHOKN DISP/SET.

HdNkaun: cIeDyUoee MeHIO «3ByKOBOn CnRHaN

3BykoBoI npI nepeXoDe BepXHeI rpaHnUbIMaKcMaJIbHOrO nJbCa

• BbIbePte ΦyHKUIO C CnMBOJOM PpN NOMOuN KHOJIK (ПИОС» ИЛN «МИHUC».

Повтбердп Вьогн Нжкатем Кнонки DISP/SET.

Hnka: cneyuooe MeHO - BbIbOp ueBorO nybca FA 65%

KoHTpOJIb ueIeBOrO nynbcFa FA 65%/Fl 75%

CdaetaTe BbIOp c NMOUcBIO KHOKNI IINN MHNyc

CzirarHne Jnpa 65%,ΦHTHeC 75% OT MaKcImaIbHoro nyIbca.NoTBePdNte BBOJ HaxKaTHeM KHOJIKN DISP/SET (BbIXoN I3 peKIMa HaCTPOkN).

HnKaun:peKIM FOTOBHOCTN K TpeHIpOBKe n 3aDaHHbIe HAcTpoKn

Hnn

Bvoa zelbeoro npnbca

BBoD 3NaueHnB Dnana3oHe 40-199 npeHa3NaeH dIaONpeDeJeHnN KOHTPOJIyNbCa BO BpEMr TpeHnpOBKn He3aBNCIMO OT Bo3pacta (3HaOK H, 3ByKOBoi CnHAn,ecnn aKTHBnPOBaH, KOHTPOJIb MaKcMmaJbHoro NylbaocTcyTCTByeT).

Длг STOrO npn BBOe BO3pacta CneDyET yCTaHOBNTb 3NaueHne OFF.

OTMeHnTe KOHTPOJIb MaKcIMaJIbHOrO NJIbCa C IIMOUBo KHOJIKI 工 JIOC>NIIN 工 MNHYC

Hdka:AGE OFF

IIOITBepDnTe BBOd HaxKaTHeM KHOHKn DISP/SET.IHnKaCn: CneDuOuA HaCTpoKa - «LeJeBoN nyIbc».

BBeDnTe 3NaueHne C NOMOu bIO KHOKNI IINN «MnHyc» (HaNPmep, 130).

IoiTBePnTe BBOd HaxKaTneM KONKn DISP/SET (BbIXoN 13 peKIma HAcTpoiKn).

Hnka:peKIM FOBHOCTN K TpeHIpOBKe 3aDaHHle HAcTpoKNI

KpyTHe neaH.Ecnn yCTaHOBneHb HOpMaTHBB,TO OcyueCTBnEeTc 6paTHbI OTCyeT.

IpepbBaHne nI 3aBepWeHne TpeHnpOBKn

EcnKoJIuueCTBO O6OPOTOB neJaIe CoCTaBlrTe MeHee 10 B MInHyT, 3JNEKTPOHnka QIKCnpye TpepbBaHne TpeHnPOBKn. AhmuaOnHOe KOLeco N3O6paKaetcny CTbIM. OTo6paKaHOtC NOKaTeN, DOCTnHyTbe BO BpEma TpeHnpOBKn. YncNo O6OPOTOB, Nylbc, CKOpocTb N CTyIeHb TOPMOKeHnro OTo6paKaIOTC B VnDE CpeDnX 3HaueHn CO 3HaUkOM «?»

PeybTaBt TpeHnPOBKn OTo6paKaHOTc B TeueHe 4 MNHyT. Ecn 3a 3To BpEmr Bbl He HaxMeTe KHOkny Hne npOdoXnTe TpeHnPOBky, To 3JeKtpoHHaCnCTema nepeiDet B pexmOxuDanHc INHdkaUeBpemHn.

Bo3o6HOBJIeHne TpeHnpOBKn

PnpnoDOnJxHn TpeHnpOBKn B TeueHne 4 MNHyOTCHET He NaHHeTcR ChaHa -6ydyT NcNoIb3OBaTbcNocJeHn NoJyUeHHbIe 3HaueHn.

Функц�RECOVERY

I3mepenHe npIbCa BO BpeMa OTdbixa

• Пи заершени Трениховки нахмITE Конky RE-COVERY.

Hnkaun:REC

CoxpaHReTc3HaueHne npIbca(P1)

Pocne 3toro oTo6paKaetc TeKyuim npIbc.

3NeKtpoHka 6yJeT n3MepaTb BaW npIbc B TeueHne 60 cekyHd.

CoxpaHHeTcnaKa3aTeIb nyIbcaYepe3 60 cekyHd (P2)

OTo6paKaTa 3aHnua 3HaueHnIyIbCoB (P1-P2) Ha OCHOBe 3TOrO 3HaueHnI ONpeJeTcra OceHka CoCToHnra (Ha npImpeF4,8).

IIO nCTeueHn 20 cekyni HnDnkaun 6yJeT npekpa-

Pn HaxkTm KhoNk «RECOVERY» npepbIbaetc n3-MepeHne Nylbca B CNOKOHOM COCTOHN nn OTo6paXeHne OueHKn COCTOHN.

EcIn B NaHane INI B KOHcE BpeMeHHoro IpomexyTkA He ydaetcN 3Mepntb Nylbc, OTo6paKaETcR COo6ueHHe 06 On6ke: 3NaK "Err".

HnDnkaZnpe3yNbTaOB NocJeDHe TpeHnpOBK CO CpeDNMIMaKcMmJIbHbIMN 3HaueHnA M

Haxatne «Ponb3oBaTeIb»: Bb6op nepcoHaIbHoro peKIMa

HnDkaun: Muraet «Ponb3oBateIb 1, o6uee BpeMa TpeHnpOBKn KINOMeTpax

C NOMOJIbIO KHOJOK 一 HOC I MHyc> BblONHaeTCA BB6Op nepcoHaIbHoro pexkma.

-Повторhoeнжатne «Personen»

HnkaC: CpeHne 3NaeHnIyIbca, % nyIbca, nIO o6oPOTOB (yactota IarOB), KM/Hy n CTynehb TOpMOXeHNI NocJeHne TpeHnpOBKc C cMBOJOM [].

• Haxatne «DISP/SET»

HnDka:MaKcImaBbIe 3HaueHnnylbca, % nybca,RPM（yactota warOB)，KM/UNCTyneHbTopmoXeHnNoCneJHnTpeHnpOBnC CmBolom [MAX].

• Haxatahe «DISP/SET»

Hdkaun: Pekm IOTOBHOCTN K TpeHnpOBKe C 3a- daHHbIMn HaCtpoKamn Hn63 Hx.

Приимechаиме:

IokaTeJIIOcneHNe TpeHnpOBKn OTHocTcT OJbKO KIOcneHEmy 3Tany TpeHnpOBKn. HaxaTne KhoNk

"RESET" niiakTnBaunpeXmmaOxuaHn CnHnKa-ueBpeMeHHCOxpaHReT HOBbI NOKaTeHN ydaJIReT npdeIduuie.

3haeHne nybcaB haHaJe 3aHcN

HnDnKaCnIcpeHero3NaeHnI [0]

MaKcImaJIb-HbI 3HaueHne [MAX]

PekomeHdaunno npOBeHnTo TpeHnpOBOK n pyKOBoDCTBO n 3KcIpyTaun

06uyeyka3aHnA

CnCTeMHbIe 3ByKu

BkIIOueHne

PnB KNIIOHEn, BO BpEmr IpOBePKn CeMHeTOB BOCnpOu3BO-DITcra 3ByKOBo CnHaJ.

HacrpoKu

PnIOCTNXKeHN HOpMaTINBOB BpeMeHN, paccToHnN paXOJa 3Heprnn BocnpOn3BoNDTCa KOpOTKn 3ByKOBoCnHaJ.

PpeBbIeHne MaKcMaIbHOro nylba

Ecn yctaHOBHeHHb MaKcMaJIbHbI pybc npeBbIaETca Ha oINyap, Bocppon3BOUntc2 KOpOTKnx 3Byka.

BocctaHOBJeHne

Pachet OueHKn COCTOHN (F):

$$ O u e h k a (F) = 6. 0 - \left(\frac {1 0 \times (P 1 - P 2)}{P 1}\right) ^ {2} $$

P1 = ΠyIbC hArpy3Ku P2 = ΠyIbC oTdIbxa

HdkaunctyneHHTOPMOKeHH

Perynpobka Topmo3a Nopa3dennetca Ha ctyen1-10. EcIn 3to Deene He 6ydt HapyuHc, BbI cMOKeTe BocTaHOBt b er npexHne 3naeHn:

-Пюовьт, NOДКЛIOUeH ПИ 3-X NOJIAPHyI COeINHITeHbHbI Ka6eBcO6paTHoN CTOpHOI INCnIeH.
- Bctabte akkymyIaTOpbI n 3axMITE KhoNky «DISP/SET», noka He 6ydt npoun3BeDeHa npoBepka cerMeHToB.
-ПepeKIOHnTe pyneBoe KOleO B pexM MmHmAlbHoHaCTpOKn. Пи OTo6paXeHn 3aueHn «0%», «BRAKE 0» HaXmTe KhONKy «DISP/SET»
-ПepeKJIIOHnTe pyJneBOe KOJECO B pexm MaKcMaJIbHOH NaCTPOKn. Пи OTo6paXeHn 3HaueHn «100%», «BRAKE 10» HaxMnTe KhoNkу «DISP/SET».

Ppoecc 3aBepueH.

PeKOMeHdaCuN IO pPoBeDeHnIO TpeHnpOBOK

3prometnncnoBbyeTcBcnoptnbHNOmeuHne n aTneTHeCKO NOrTOBKe dNpOBepKn COCToHnCepua, KPOBeHOCHOH NdbixaTeNbHO CNTeMb.Bbl DoCTNRheTe XeNaembIXpe3yNbTaTOB Hepe3 HEckoJbKO HeJeB,ecn:

1. Bby docturaete onpeedeeneHHbix pe3ynbTaTOB C MeHbWei Ha- rpy3kO H cepdue, yem paHbwe.
2. Bby BbIeprKnBaTe OnpEdeHHyIO Harpy3ky B TeYeHne DInTeBHO BpeMeHN, pR N 3OM Harpy3Ka Ha cepDuce He n3-MehaETcR.
3. BbI 6bIcTpee npxOAnTe B HopMy nocne onpeJeHnOH Ha- rpy3Kn Ha cepDue, Yem paHbwe.

OpneHTnpoBOuHbIe NOKa3aTeJIn IJIr TpeHpOBKn Ha BblHOcJIINBOcTb

MaKcImaHbHbI npIbC: IoM MaKcImaHbHO Harpy3KoI NOpa3YMeBaETcA DOCTNKeHne INDINBUYaNBHO MaKcIMaHbHO npIbCa. MaKcImaHbHO BO3MOXHa Yactota cepDeHbIX COKpaueHH 3aBNCIT OT B03pacta.3deCb JeCTByeT 3mnpuueckar cOpMyJa: MaKcImaHbHa Yactota cepDeHbIX COKpaueHH B MInHy TcoOTBETCTByeT 220 ynapam MNHyc 3NaueHne Bo3pacta.

HHTeHCNBHOCTb Harpy3Ku

Nylbc Harpy3Kn: ONTImaJIbHaI INHTeHCINBHOCTb Harpy3Kn DOCTnraETcB Dnana3OHe 65-75% OT MaKcIMaJIbHOro NylbaC (cm. DnarpaMMy). B 3abNCIMocTn OT Bo3pacta 3TO 3NaueHne N3MeHReTcA.

06bem Harpy3Kn

Длnteьнocт b TpeHnOBoK n KOJIuYeCTBO TpeHnOBoK B He-DeIIOOnTmAbHbI oBem Harpy3Kn DoCTnraEeTc, KOrJa B TeueHne IinteYbHorO nepNoDa BpeMeHn Nylbc NODepXkBa-etcHa ypoBHe 65-75% ot MaKcMyma.

3mnpueckoe npabuio:

HaHnHaIOUmM HeIb3a Cpa3y npucTyNaT K TpeHnpOBkAm DInTeJIbHOCTbIO 30-60 MNHyT.

TpeneHPOBkaIINHaunHauOuNX B nepBbIe 4 HeJeN DoJXHa BByIaTeB CneDyUoIIM O6pa3OM:

HaCTota 3aHAnrO6bem TpeHnpoBKn

1-HeDEn

3pa3aBHeJeIIO TpeHnpOBka2MHyTbI

NpepebIB 1 MHyTa dIg rMHaCTnK

TpeHnpOBka 2 MmHytbl

Npepeb1 MmHyTa dIg rMHaCTnK

TpeHnpOBka 2 MmHyTbI

2-HeDenna

3pa3aBHeJeIO TpeHnObKa 3 MInHyTbI

Ipepepb1MHyTaDnI rMaHactuKN

TpeHnpOBka 3 MmHyTbI

Ipepepb1B MHyTa DnI rMHaCTUKN

TpeHnpOBka 2 MmHyTbI

3-HeDJIa

3pa3aBHeJeIO TpeHnOBoKa 4MHyTbI

Ipepepb1B 1 MHyTa IJRA RMMHaCTUKN

TpeHnpOBKa 3 MmHyTbI

Ipepeb18 MmHyTa dJa rMHaCTnKN

TpeHnpOBka 3 MmHytbl

4-Hepe

3pa3aBHeJeIO TpeHnObKa5MHyTbI

Npepeb1 MmHyTa dIg rMHaCTnK

TpeHnpOBka 4 MNHyTbI

Ipepeb1B 1 MNHyTa dIa rMHaCTnKn

TpeHnpOBka 4 MNHyTbI

IpeepKaKdoTpeHPOBkoN nocJe TpeHPOBKn Heo6xoDnMo BbIeJrB NO 5 MNHyT Ha 3aHHTn rMHaCTNKoN dIra pa-3OrrpeBa n OxlanKeHH. MeKdy DByMa TpeHPOBkAmn DoJIkeh 6bITb OIN H DeHb 6e3 TpeHPOBKn, eCnB DaJIbHeiWem Bbl PAnHpyeTe npOBDoNT b TpeHPOBKn 3 pa3a B He

JeHIO no 20-30 MHyT. B npyrom cnyuae npotnBOPOkaaHn DnEeDHeBbIX TpeHnpOBK HeT.

Tloccapn

B03pact

Papametp dna paecheta makcimmaHoro nylba.

H3mepenne

EINHnIbI N3MpeHnI IaBbOda Ha 3KpaH: KINOMetpbI INN MInn B Yac, KINOJXKOyUIN INN KINOKaIOpuN.

Nylbc dna CxKnraHnXnpa

TeKyuynnybc-65%OTMAKcMmaIbHorO3aueHnA.

IyIbC IaI NOIePkaHnI ΦI3NueckOΦopMbI

TekyuynIyIbC - 75% OT MAKCMaIbHOrO 3HaYeHnA.

Tloccapn

Pa3dien, B KOTOpOM co6paHbI O6BaCHeHr NOHATn.

3NaUOK HI

IorBHe 3NaKa HI O3Haayet, YTo TeKyuNn pyNbC Ha 11 yDapOB BbIe IeNEBOrO. Ecn 3NaUOK HI Miraet, To npeBbIweMakcImaJIbHbI pyIbC. KoHTpONb npeBbIWeHnnyIbca AKTINBEH BcERda.

3Na4OK LO

IOnBJIeHHe 3HaHka LO 03Haayet, YTO TeKyuIN nyIbC ha 11 ydaPob HIXKe ueBOrO. FyHKUIN KOHTpONc CBbIOOM 3HaKa LOAKTINBHa IINb B TOM Cnyae, eCNn DnA TpeHInPOBKn 3aDaH ueBOIpybc.

MaKcMaJbHbI nylbc

3haeHHe, IonyeHHoe B pe3yIbTaTe MaTeMaTHueckoOne-paunn «220-Bo3pact».

MeHIO

ObnactbBbOdaIINBbIbOpa3HaueHn.

NyIbC