16
17
The body start 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
weeks it is recommend to
start with a pulse rate of 117, afterwards in-
crease it to 143.
With increasing improvement of
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 fre-
quency or with longer training periods.
FAT BURNING
20
25
30
35
40
45
50
55
60
65
70
200
195
190
185
180
175
170
165
160
155
150
120
117
114
111
108
105
102
99
96
93
90
130
127
124
120
117
114
111
107
104
101
98
140
137
133
130
126
123
119
116
112
109
105
150
146
143
139
135
131
128
124
120
116
113
160
156
152
148
144
140
136
132
128
124
110
170
166
162
157
153
149
145
140
136
132
128
AGE
FC
MAX
60%
MAX
65%
MAX
70%
MAX
75%
MAX
80%
MAX
85%
MAX
If you have not been physically active for a long period of time and also to
avoid health risks you should consult your physician before the exercise.
To achieve a considerable improvement of
your physical resistance and your health,
some aspects of how to achieve the most ef-
training should be followed:
Intensity:
To achieve maximum results the right inten-
sity 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 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
couple of weeks.
With increasing improvement of
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 advise before
adapting a heart rate recovery program.
Training Instruction
