Clas Ohlson AC-6472C, User Manual

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6.5 Fitness-test (Pulse Recovery)
This test is personal and is used to measure your pulse after you have finished exercising.
1. After you workout pass, push [PULSE RECOVERY] once.
2. Hold the pulse sensors in both hands and begin pedalling.
3. The timer counts down from 60 seconds to zero.
4. When the test is over the result is displayed:
7. Exercise instructions
Many different factors have to be considered when you plan your training program. If you have been
physically inactive for a long time or if you suffer from any kind of illness you need to consult with a physician
before you plan your exercise programme.
Intensity
• To achieve the best possible results the right intensity needs to be selected, this is based on your pulse.
This equation is often used to calculate your maximum pulse: Max pulse = 220 - Your age
• During training the workout pulse should be between 60% and 85% of your maximum pulse (see the
pulse chart in the end of the instruction manual).
• For the first few weeks of exercise your workout pulse should be 60% of your maximum pulse.
• When you have improved your values and been training for a few weeks you can allow your workout
pulse to increase up to 85% of your maximum pulse.
Burning Fat
The body starts burning fat at 60% of your maximum pulse. The optimal fat burning will be at 60 to 70% of
your maximum pulse. You will achieve the best results if you normally do 3 workouts of 30 minutes per week.
Example:
You are 52 years old and are starting to exercise and burn fat.
Maximum pulse rate = 220 – 52 (age) = 168 pulse/min.
Lowest pulse rate = 168 x 0.6 = 101 pulse/min
Lowest pulse rate = 168 x 0.6 = 117 pulse/min
A workout pulse between 101 and 117 during training gives the best fat burning result in this example
according to the equation.
Workout tips!
Warm-up
Before every training session, you should warm-up for 5-10 minutes which can include some stretching and
cycling at low resistance.
Training session
During actual training a rate of 60 to 85% of the maximum pulse rate should be chosen.
The length of the training session can be calculated using the following as a guide.
• Daily training session = Approx.10 minutes per session.
• 2-3 times per week = Approx. 20 minutes per session.
• 1-2 times per week = Approx. 60 minutes per session.
F1.0 Excellent
F2.0 Good
F3.0 Average
F4.0 Below average
F5.0 Poor
F6.0 Very poor