Energetics CT-1100, Assembly Instruction Manual

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Training Instructions
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 70% - 85% of the maximum pulse rate.
For your personal training rates please see the attached pulse rate chart on page 10.
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 weeks 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 Organisation
Warm-up:
Before every training you should warm-up for 5-10 minutes.
Here you can do some stretching and training with low resistance.
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 the muscles and the 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.