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heart rate. The maximum achievable heart frequency is dependent on age. The following rule of
thumb applies here: the maximum heart frequency per minute corresponds to 220 heartbeats minus
age.
For example: at 50 years old > 220 - 50 = 170 bpm.

Weight: 

a further criterion for establishing the optimal exercise data is weight.The specified value of

the maximum effort is 3 for men and 2.5 for women Watts/kg of body weight.
Furthermore, it must be considered that from the age of 30 efficiency decreases by about 1% for
men and about 0.8% for women per year.
For example: man, 50 years old, weight 75kg

>220-50 = 170 bpm maximum heart rate
>3 Watts x 75 kg = 225 Watts>Minus "age discount" (20% of 225 =45 Watts)
> 225-45 = 180 Watts (specified value for maximum effort).

Exercise intensity

Aerobic heart rate:

the optimum exercise intensity is when 65-75% (see diagram) of the individual

hear / circulation power is reached. This value changes in accordance with age.

Amount of exercise

Duration of a workout and frequency of this per week: 

The optimal amount of exercise is reached when 65-75% of the individual heart / circulation
power is reached over an extended time period.

Rule of thumb:

Either 10 minutes per workout for everyday training
Or approx. 30 minutes per workout for training 2-3 x per week
Or approx. 60 minutes per workout for training 1-2 x per week.
You should choose the Watt power so that the different muscles can be trained up over an exten-
ded period of time.
Higher power (Watts) should be yielded alongside an increased pedalling frequency.

Pulsediagramm

Fitness and Fat Burner

220
200
180
160
140
120
100

80

Pulse

Age

20 25 30 35 40 45 50 55 60 65 70 75 80

Maximalpulse

(220 minus Age)

Fitnesspulse

(75% of Max.Pulse)

Fat combustion pulse

(65% of Max.Pulse)

90

A pedalling frequency that is too low, under 60 rpm, can lead to an emphasised, static stress on
the muscles and therefore to tiredness early on in the workout,

Warm-Up

You should begin each workout with 3-5 minutes of slowly increasing exercise to bring your heart
rate and circulation and your muscles up to a "trot". 

Cool-Down

This is just as important as the so-called warm up. After each session (with or without recovery) you
should spend approx. 2-3 minutes pedalling in the opposite direction.
The exercise for your further endurance training should be increased to the next step, e.g. instead of
doing 10 minutes per day you should do 20, or instead of training weekly you should train 2 or 3
times per week. Alongside the individual planning of your endurance training, you can also fall back
on the exercise programmes which are integrated into the training computer.

Glossary

Age / date of birth

Should be entered in order to calculate the maximum heart rate.

B.M.I

Body Mass Index: value is dependent on body weight and height. 
Computational determination of BMI:

Body weight (kg)

––––––––––––––––––

= Body-Maß-Index

Height

2

(m

2

)

Example: Thomas

Body weight 86 kg

/

Height

1,86 m

86 (kg)

–––––––––– = 24,9

1,86

²

(m

2

Standard values::     

Age BMI 

19-24 years old 19-24 

25-34 years old 20-25 

35-44 years old 21-26 

45-54 years old 22-27 

23
GB

Summary of Contents for ELYX 7

Page 1: ...Exercising and instruction manual SH1 ELYX 7 english...

Page 2: ...splay during exercise 22 Rpm independent operation 22 Average value calculation 22 Notes on heart rate measurement 22 With ear clip 22 With chest strap 22 With hand grip pulse sensors 22 Computer erro...

Page 3: ...nt is included USB 2 0 Host interface for storage media The me mory must be formatted as FAT32 Headphone jack 3 5mm Headphones are not included Features Connections on the back Heart rate detection He...

Page 4: ...ged and pro files can be suspended Notes Minus lowers the values or changes the settings Plus increases the values or changes the settings Plus or Minus pressed for a longer time fast change Plus and...

Page 5: ...ick start introduction without adjusting further settings After turning on the machine the welcome display with the total distance and time appears Ready for exercise After 10 seconds Display exercise...

Page 6: ...s recognised as break from exercising Pedalling frequency and speed will show 0 Note Display average values Heart rate if detection is active performance pedalling frequency Display total values Exerc...

Page 7: ...r are found along with the linked data and settings which apply for their upcoming training and who will use the equipment next time For example User guest is marked in white for the next exercise ses...

Page 8: ...calculation The height entered influences the BMI calculation The weight entered influences the BMI calculation and IPN fitness test The sex exercise activities and resting heart rate entered selecte...

Page 9: ...store User data and targets can be deleted here and individual programmes can be restored to fac tory settings Main menu programmes This menu contains an overview of the equipment s exercise programme...

Page 10: ...ines If the contents of a menu are not present on the screen then a scroll bar will be visible on the right The configuration of the function keys on selecting an exercise programme does not change Th...

Page 11: ...With HRC count up the values count up and with count down the values count down from the values that you have entered or which have been accepted in the menu targets exercise values Note Programmes HR...

Page 12: ...his you must reach the calculated target heart rate here 122 in a maximum of 15 minutes Your heart rate increase up to reaching the target heart rate will be evaluated From this an exer cise recommend...

Page 13: ...also the above mentioned targets complied with 4 Following the 24 workouts or the new test there will be another block of 24 workouts Remark Note General rules For the health training it is recommend...

Page 14: ...exer cise Ready for exercise In this view values and settings are shown Display linke Spalte Heart rate 65 bpm Heart rate ratio 39 current heart rate to maximum heart rate Power 25 Watts Current power...

Page 15: ...es with a HI in the pulse display and with 11 strokes downwards there is a LO The lower limits will only be shown if you are exercising and the target heart rate has already been reached Heart rate mo...

Page 16: ...losing the heart rate If the heart rate measuring is interrupted then the time will be run but no fitness mark will be cal culated Pressing back takes you back to being ready to exercise Taking a brea...

Page 17: ...ilable to be edited Pressing edit changes to the view profile edit Each minute is shown as a bar The exercise time length can be changed between being 20 and 120 minutes The keys shorten or lengthen t...

Page 18: ...rate targets You enter here how your heart rate should be monitored and which value should be adhered to Note Note Details displays functions You can leave or limit the maximum power of the equipment...

Page 19: ...e menu is displayed the values will all say off Once energy use exercise time and exercise distance have been inputted the values will be able to be seen Note CoolDown WarmUp Note The inputting of exe...

Page 20: ...es it serves as an orientation for a heart rate field for 10 beats over or under the target heart rate that should be being reached HI and LO in the heart rate display monitor this heart rate field Of...

Page 21: ...tes By pressing restore a new window will be opened which will ask if you would like to restore all setting to the original factory settings Selecting yes restores factory settings Selecting no closes...

Page 22: ...links without interruption Never train directly under strong light e g neon lights halogen lights spotlights sun light Completely eliminate shakes and vibrations of the ear sensors including the cable...

Page 23: ...ver an exten ded period of time Higher power Watts should be yielded alongside an increased pedalling frequency Pulsediagramm Fitness and Fat Burner 220 200 180 160 140 120 100 80 Pulse Age 20 25 30 3...

Page 24: ...es can be entered or settings can be adjusted Power Current value of the mechanical braking power in Watts which the equipment converts to heat Profiles In the multi display a bar display of power or...

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