Training Instructions
Sports medicine and training science use cycle ergome-
try, among other things, for the examination of the func-
tional capability of heart, circulation and respiratory
system.
You can find out whether or not you have achieved the
desired effect from your training after several weeks using
the following method:
1. You manage a particular endurance performance with
less heart / circulation performance than previously
2. You sustain a particular endurance performance with
the same heart / circulation performance over a lon-
ger period.
3. You recover more quickly than previously after a parti-
cular heart / circulation performance.
Guide values for the endurance training
Maximum pulse: maximum strain means the reaching of
the individual maximum pulse. The maximum achievable
heart rate is dependant on age.
Here, the following empirical formula applies: the maxi-
mum heart rate per minute corresponds to 220 heart
beats minus age in years.
Example: age 50 years -> 220 – 50 = 170 pulse / min.
Load Intensity
Load pulse
: the optimum intensity of load is reached at
65–75% (see also diagram) of the maximum pulse. This
value changes depending on age.
Extent Of Load
Duration of a training unit and its frequency per week:
The optimum extent of load is attained, if 65–75% of the
individual heart / circulation performance is achieved
over a longer period.
Empirical Formula:
Beginners should not begin with training units of 30-60
minutes.
Either
10 min / training unit in daily training
or
approx. 30 min / training unit with 2–3x / week.
or
approx. 60 min / training unit with 1–2x / week
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
The beginner’s training can be planned as follows in the
first 4 weeks:
It is recommended that you perform approx. 5 minutes of
exercises before and after every training unit, in order to
warm up and cool down. There should be a training-free
day between each two consecutive training units, if you
prefer training sessions of 20-30 minutes 3 times a week
later on in your training. Otherwise, there is no reason
why you should not train daily.
Training frequency
Extent of training session
3 times a week
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week
3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week
5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
4th week
3rd week
2nd week
1st week
ST3005-8 / ST3007-8
17
GB
