EXERCISE SPECIFICATIONS
To achieve a considerable improvement of your
physical fitness and health, take note of the following
information and recommendations. To avoid health
risks, especially if you have not been physically active
for a long period of time, you should consult your gen-
eral physician before starting to exercise.
INTENSITY
To achieve maximum results, you need to choose the
right exercise intensity. Use your pulse rate as a
guide during your workouts. As a rule of thumb, use
the following formula: Maximum pulse rate = 220 –
Age.
While exercising, your pulse rate should always be
between 60% and 85% of your maximum pulse rate.
When starting to exercise, you should keep your
pulse rate at 60% of your maximum pulse rate during
the first couple of weeks. As your fitness improves,
slowly increase your pulse rate to 85% of your maxi-
mum pulse rate.
FAT BURNING
The body starts to burn fat at approximately 60% of
the maximum pulse rate.
To reach an optimum burning rate, it is advisable
to keep your pulse rate between 60% and 70% of
your maximum pulse rate.
The optimum training consists of three workouts of 30
minutes each per week.
Example:
• You are 52 years old and would like to start
exercising.
• Maximum pulse rate = 220 – 52 (age) = 168
pulse/min
• Minimum pulse rate = 168 x 0.6 = 101 pulse/min
• Highest pulse rate = 168 x 0.7 = 117 pulse/min
• During the first weeks it is advisable to start with a
pulse rate of 101, later increasing to a pulse rate of
117.
As your fitness improves, you can increase your exer-
cise intensity to 70% to 85% of your maximum pulse
rate.
You can increase your exercise intensity by adjusting
the resistance on the equipment, by exercising more
frequently, or by increasing the length of your training
periods.
WARM UP
Before every training period, you should warm up for
5 to 10 minutes by performing low-resistance stretch-
ing.
TRAINING PERIOD
During your actual training period, try to achieve a
pulse rate that is 70% to 85% of your maximum pulse
rate.
Calculate the length of your training session with the
following rule of thumb:
•
Daily training session: approximately 10 minutes per
unit
• 2–3 times per week: approximately 30 minutes per
unit
• 1–2 times per week: approximately 60 minutes per
unit
COOL DOWN
For an effective cool-down of your muscles and
metabolism, reduce your exercise intensity during the
last 5 to 10 minutes of your training period.
Stretching is also helpful for preventing muscle aches.
SUCCESS
Even after a short period of regular exercises, you
will notice that you constantly have to increase the
equipment resistance to reach your optimum pulse
rate. Exercising will become easier and you will feel a
lot fitter in your everyday life.
TRAINING INSTRUCTIONS
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