Kettler ALPHA RUN 200 - Pulse Measurement and Training Instructions; Hand Pulse Sensor Usage; Workout Planning and Control; Endurance Training Intensity Guidelines

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Notes on Hand Pulse Measurement / Training Instructions
9
. Notes on Hand Pulse Measurement
The hand pulse sensors shown in the gure make it possible to measure your pulse without a Bluetooth
connection. Always grasp the contact surfaces with both hands and keep your hands still. Take care to
avoid contractions and friction on the contact surfaces. A very low voltage generated by the contraction
of the heart is then detected by the hand sensors and evaluated by the electronics. Your pulse will now
appear on the display.
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0. Training Instructions
Before you start training, you should read the following instructions carefully!
1
0.1 Planning and controlling your running training
The basis for the workout planning is your current physical performance condition. Your family doctor
can use an endurance test to diagnose your personal performance, which is the basis for your training
plan. If you have not had an endurance test carried out, high training stress or overexertion must be
avoided in any case. You should remember the following principle for planning: Endurance training is
controlled both by means of the duration and the intensity of exertion.
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0.2 Guideline Values for Endurance Training
Exertion Intensity
During running training, the intensity of exertion is best monitored via the pulse rate of your heart.
Maximum Pulse:
A
se.
maximum exertion is understood as the attainment of the individual maximum pul-
The maximum achievable heart rate depends on age. Here this rule of thumb ap-
EN
plies:
The maximum heart rate per minute corresponds to 220 beats minus age.
Example: age 50 years > 220 - 50 = 170 pulses/min.
Active Pulse:
The optimum exercise intensity is achieved at 65-75% of the individual cardiovascular performance
(see diagram).
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7
5% = Training goal: fat burning
5% = Training goal: improved fitness
The intensity is regulated by the running speed and the angle of inclination (gradient) of the running
surface. As a beginner, avoid too high a movement speed or a workout with too steep an inclination angle
of the running surface, as the recommended pulse rate range can quickly be exceeded. You should set
your individual movement speed and inclination angle when exercising with the treadmill such that you
achieve your optimal pulse rate according to the above  Check your pulse rate while run-
ning to see if you are training within your intensity range.
2
2 ENGLISH
The hand pulse reading may be different from the real pulse depending on the person and the hand
surface. If you need an exact pulse measurement, we recommend a chest strap.