To achieve a considerable improvement of your physical
resistance and your health, some aspects of how to find
the most efficient amount of training should be followed: If
you have not been physically active for a longer period of
time and also to avoid health risks, you should consult
your general physician before starting to exercise.
Intensity
To achieve maximum results, the right intensity has to be
chosen.
The heart rate is used as guideline.
As a rule of thumb the following formula is commonly
used:
Maximum pulse rate = 220 - Age
While exercising, the pulse rate should always be
between 60% - 85% of the maximum pulse rate.
For your personal training rates, please see the attached
pulse rate chart on
page
20
.
When starting to exercise, you should keep your rate at
60% of your maximum pulse rate in the first couple of
weeks.
With increasing improvement of fitness, the pulse rate
should be slowly increased to 85% of your maximum
pulse rate.
Fat burning
The body starts to burn fat at approx. 60% of the
maximum pulse rate.
To reach an optimum at burning rate, it is advisable to
keep the pulse rate between 60% – 70% of the maximum
pulse rate.
The optimum training amount consists of three workouts
per week 30 minutes each.
Example:
You are 52 years of age 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 week, it is advisable to start with a pulse
rate of 101. Afterwards, increase it to 117.
With increasing improvement of fitness, the training
intensity should be increased to 70% - 85% of your
maximum pulse rate.
This can be done by increasing the resistance, a higher
frequency or longer training periods.
Training Organization
Warm-up:
Before every training, you should warm-up for 5-10
minutes.
Training session:
During the actual training, a rate of 70% -85% of the
maximum pulse rate should be chosen.
The time-length of your training session can be calculated
with the following rule of thumb:
daily training session: approx. 10 min. per unit
2-3 x per week: approx. 30 min. per unit
1-2 x per week: approx. 60 min. per unit
Cool down:
To introduce an effective cool-down of muscles and
metabolism, the intensity should be drastically decreased
during the last 5 – 10 minutes.
Stretching is also helpful for the prevention of muscle
aches.
Success
Even after a short period of regular exercises, you will
notice that you constantly have to increase the resistance
to reach your optimum pulse rate.
The units will be continuously easier and you will feel a lot
fitter during your normal day.
For this achievement, you should motivate yourself to
exercise regularly.
Choose fixed hours for your training session and do not
start training too aggressively.
An old quote amongst sportsmen says:
“The most difficult thing about training is to start it.”
Wishing you lots of fun and success with your bike.
Training Instructions
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