26
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:
One 52 years of age to start exercising.
Max rate = 220 - 52(age) = 168 pulse/min.
Min rate = 168 * 0.7 = 117 pulse/min.
Highest rate = 168 * 0.85 = 143 pulse/min.
During the first weeks it is recommend 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 pedaling resistance, by suing a higher paddling
frequency or with longer training periods.
Pulse rate chart:
AGE
MAX
60%
65%
70%
75%
80%
85%
20
200
120
130
140
150
160
170
25
195
117
127
137
146
156
166
30
190
114
124
133
143
152
162
35
185
111
120
130
139
148
157
40
180
108
117
126
135
144
153
45
175
105
114
123
131
140
149
50
170
102
111
119
128
136
145
55
165
99
107
116
124
132
140
60
160
96
104
112
120
128
136
65
155
93
101
109
116
124
132
70
150
90
98
105
113
110
128
SUCCESS
Even after a short period of regular exercises you will realize that you constantly have to increase the pedaling
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 work out and do not start training too aggressively.
And old saying amongst sportsmen says:
