Insportline IN 5667, User Manual

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TRAINING INSTRUCTIONS
If you have not been physically active for a long period of time and also to avoid health risks you should
consult your general physician before starting to exercise.
To achieve a considerable improvement of your physical resistance and your health, some aspects of how to
achieve the most efficient training should be followed:
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.
When starting to exercise you should keep your rate at 70% 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.
This is a personal orientation value. Consult your physician for professional advice before adapting a heart rate
recovery program.
FAT BURNING
The body starts to burn fat at approx. 65% of the maximum pulse rate.
To reach an optimum at burning rate, it is advisable to keep the pulse rate between 70% – 80% 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 0.7 = 117 pulse/min
Highest pulse rate = 168 x 0.85 = 143 pulse/min
During the first weeks it is advisable to start with a pulse rate of 117, afterwards increase it to 143.
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 pedalling resistance, by using a higher pedalling frequency or with longer
training periods.
TRAINING ORGANISATION
Warm-up
Before every training session you should warm-up for 5-10 minutes.
Some stretching and pedalling with low pedalling resistance will get you started.
Stretch or flexibility training is vital for a fit and healthy physique. By training your body to become more
supple, you will improve circulation and help keep your muscles mobile. The warming-up program allows you
to achieve a supple and well-toned form.
If you have not focused on stretch training before, start with gentle stretches and increase the length or time of
the stretch as you become more flexible over time.