Integrated training programs, Movements, P1: fitness test in accordance with who standard – Smooth Fitness SMOOTH CE 07858-699 User Manual

Page 10: P 2: fitness beginners i, P 3: fitness beginners ii, P 4: advanced exercisers l, P 5: advanced exercisers ii, P 6: fitness pros l, Heart control program

Integrated training programs

The 6 training programs are designed for "Fitness beginners",
"Advanced exercisers" and "Fitness pros". The following descrip-
tion of the programs helps you to select the program suitable for
your performance capacity. Program P6, for example, is only sui-
table for endurance trained exercisers with a high exercise tole-
rance.

P1: Fitness test in accordance with
WHO standard

This fitness test provides for an automati-
cally controlled increase in performance
by 25 watts at an interval of 2 minutes,
starting from 25 watts. The recommen-
ded number of pedal turns amounts to
60 - 80 turns/min. Only healthy persons
without cardiovascular problems may
carry out this test while without the pre-
sence of a doctor.

P 2: Fitness beginners I

Workload: 25 - 100 watts, 27 min

P 3: Fitness beginners II

Workload: 50 - 125 watts, 30 min

P 4: Advanced exercisers l

Workload: 50 - 150 watts, 36 min

P 5: Advanced exercisers II

Workload: 50 - 200 watts, 38 min

P 6: Fitness pros l

Workload: 75 - 300 watts, 36 min

TIME

Heart Control Program

After setting the desired pulse rate du-
ring exercise, the electric eddy current
brake controls the pedalling resistance
independent of speed and in accordan-
ce with the setting. This means that the
resistance will automatically be increa-
sed until the exercising pulse rate has
been reached or be decreased if the set-
ting has been exceeded. The program
ensures cardiovascular training while
the exercising pulse rate remains at an
approximately constant optimum exerci-
sing pulse rate. For this reason it is ide-
ally suited for therapeutical training pur-
poses.

Movements

The movements during Cross-Training are already predefined
through the elliptic rotation of the treads and the positioning of the
grip bars. Nevertheless, you should pay attention to some points:
■ Prior to taking up training, always pay attention to the correct

assembly and stability of the equipment.

■ When getting onto the equipment, one tread has to be in the

lowest, and one in the uppermost position. Grasp the grip bars
with both hands and get onto the lower tread first. When get-
ting off the equipment, first leave the uppermost tread.

■ Adjust the tread at the optimal distance for you with regard to

the grip bars ; pay attention to sufficient leg-room towards the
grip bars.

■ Use appropriate sports shoes for training and pay attention to

a safe foothold on the treads.

■ (Do not train without using your hands.) Hold tight at the grip

bracket between the movable grip bars, if you only want to
train the lower part of your body.

■ Pay attention to a rhythmical, smooth sequence of motions.
■ Adjust the brake resistance at the rotary button below the cock-

pit according to your individual requirements.

■ During training, vary between forward and return motions of

treads in order to stress leg and gluteal muscles differently.

With a regular training, you can increase your endurance, your
power and, thus, your well-being. The success of your training will
be optimised by a healthy way of living which is determined by a
well-balanced, high-quality nourishment.