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capacity for training. 

Generally we recommend that everyone first consults a doctor, before doing 

any fitness training. 
 

  

.4 Training control 

 
Both medically and in terms of training physiology, pulse – controlled training makes most sense and is 
oriented on the individual maximum pulse. 
 
This rule applies both to beginners, recreational athletes and to professionals. 
Depending on the goal of training and performance status, training is done at a specific intensity of 
individual maximum pulse (expressed in percentage points). 
 
In order to effectively configure cardio – circulatory training according to sports – medical aspects, we 
recommend a training pulse rate of 70% - 85% of maximum pulse. Please refer to the following target pulse 
diagram. 
 
Measure your pulse rate at the following points in time: 

1.  Before training   

= resting pulse 

2.  10 minutes after training start   = training / working pulse 
3.  1 minute after training   

= recovery pulse 

 

-

 

During the first weeks, it is recommended that training is done at a pulse rate at the lower limit of 
the training pulse zone (approximately 70% or lower) 

-

 

During the next 2 – 4 months, intensify your training stepwise until you reach the upper end of the 
training pulse zone (approximately 85%) but without overexerting yourself. 

-

 

Although you are in a good condition, disperse easier units in the lower aerobic range time and 
again in your training program, so that you regenerate sufficiently. A “good” training always means 
intelligent training, which includes regeneration at the right time. Otherwise overtraining results and 
your condition detoriates. 

-

 

Every loading training unit in the upper pulse range of your individual performance should always 
be followed in subsequent training by a regenerative training unit in the lower pulse range (up to 
75% of the maximum pulse). 

 
When your condition has improved, higher intensity of training is required for the pulse rate in order to 
reach the “training zone”, that is, that the organism is capable of higher performance. 
 

Calculation of the training / working pulse 

220 pulse beats per minute minus age = personal, maximum heart rate (100%) 
 

Training pulse 

Lower limit: 

 

(220 – age) x 0.70 

Upper limit: 

 

(220 – age) x 0.85 

 

 

.5 Training duration 

 
Every training unit should ideally consist a warm – up phase, a training phase and finally a cool – down 
phase in order to prevent injuries. 
 

Warm up: 

5 – 10 minutes of calisthenics, aerobic or stretching (also tread the exercise bike slowly). 

 

Training: 

15 – 40 minutes of intensive but not overextended training at the intensity mentioned above. 
 

Cool – down: 

5 – 10 minutes of slow running, followed by calisthenics, aerobic or stretching, in order lo limber up the 
muscles. 

Stop training immediately if you feel unwell or if any signs of exhaustion occur! 

 
Alterations of metabolic activity during training: 

-

 

In the first 10 minutes of endurance performance, our bodies consume hepatin of muscle. 

-

 

After about 10 minutes additionally fat will be burned. 

Summary of Contents for 8318 WB

Page 1: ...8318 WB USER S MANUAL...

Page 2: ...adjusting 4 Placing the equipment 5 4 1 Aligning the equipment 4 2 Moving the equipment 4 3 Store the equipment 5 Enter and leave the equipment 5 6 Computer handling 6 10 7 Training manual 10 12 7 1 T...

Page 3: ...nterference with parts of the product that are not described within the manual may cause damage or endanger to the person using this machine Extensive repair must only be carried out by specialist ret...

Page 4: ...rs if necessary The equipment must be assembled with due care by an adult person If in doubt call upon help of a second person if possible technically talented Please note that there is always a dange...

Page 5: ...nd recyclable materials External packing made of cardboard Protection layers inside made of cardboard Molded parts made from CFS free polystyrol PS Sheeting and bags made of polyethylene PE Wrapping s...

Page 6: ...rcise bike This is a normal wear out and doesn t mean there is a defect This abrasion can be removed with every standard vacuum cleaner To prevent dirt on your carpet please use a pad 4 1 Aligning the...

Page 7: ...system Self generated resistance system 5 General specifiction about 9 H 13 W 6 Assemble on the computer pole the bolt put through the computer pole not the computer itself 7 Connecting deiver the pr...

Page 8: ...display the current power input such as watt The power will renew every 3 second the value precise tl 1 watt Mets consumed value value of oxygen consumed These program is as the same as the computer u...

Page 9: ...normal readout stage Customer made program As other programs the program customer 1 or customer 2 is selected from program selection by pressing ENTER key If the program is not established it can be...

Page 10: ...er into weight age and sex selection 3 Male Female display on the symbol of number 1 or 0 press key to select then press ENTER key to confirm 4 Computer calculate the HRT of use 220 age 75 5 target ar...

Page 11: ...urs Revolution minutes Select low resistance and high revolution exercise Revolution per minute and guarantee that the revolution per minute should be more than 80 revolution per minutes and less that...

Page 12: ...training program so that you regenerate sufficiently A good training always means intelligent training which includes regeneration at the right time Otherwise overtraining results and your condition d...

Page 13: ...our toe as far as possible Hold for 15 counts Relax and then repeat with left leg extended 3 Calf Achilles Stretch Lean against a wall with your left leg in front of the right and your arms forward Ke...

Page 14: ...t be clean with moist Please ensure that liquids never enter the machine and the electronics Display shows no values Self generated motor can t provide power supply Check that if the cables have been...

Page 15: ...10 Explosion drawing...

Page 16: ...ommon nut 1 16 Self generated motor 1 17 17 axies ring 1 18 Pressure frame weld 1 19 6003 Bearing 2 20 Pressure wheel axies 1 21 Left bike cover of rear frame 1 22 Upper tube staff of back cushion 1 2...

Page 17: ...53 Seat right handlebar 1 54 Front leg weld 1 55 Transporting wheel 2 56 Support leg pad M10 38 38 12 5 57 Back bottom leg tube weld 1 58 Seat hanlebar sponge tube 2 59 Sponge tube of adjusting pole...

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