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7.4 CHOOSING AND MONITORING THE TARGET PULSE
The pulse rate in BPM ('Beats per Minute') indicates very well if you are training according to your target
and your current personal fitness level. The BPMs for the targets depend not at least on the age. You
should monitor your pulse in a suitable way.
Many Sportstech devices show the pulse range that you are currently in not only as a numeric
value, but also by means of colours - based on the maximum heart rate ('MHR') typical for your age.
Always adhere to the following notes:
WARNING! Danger of health damage or even death due to incorrect or excessive training!
•
Prevent overexertion! Always respect individual, current fitness levels. Pay attention to
body signals!
•
Pulse measurement systems can be inaccurate.
•
The training target ranges are only average guidelines that must be adapted to the
individual constitution. Medically well-founded support is recommended here!
Select a guide value for your target pulse as follows:
•
Select your age in the graphic on the right.
•
Below, your age-typical maximum pulse (MHR) is shown as an estimated value.
The
Selection graph
allows
to determine a
Target pulse
range.
•
From your age value, go
up into the colour field
which corresponds to your
training target.
•
Then go straight to the left
and read the target pulse
range from the scale.
BPM (R
ange
s)
S
ele
ction gr
aph
AGE 20
25
30
35
40
45
50
55
60
65
70
MHR
200 195 190 185 180 175 170 165 160 155 150
190
170
150
130
110
90
70
High Intens
ity (!)
High Intens
ity (!)
>
>
90 %
90 %
MHR
MHR
Anaerob -
Anaerob -
82 .. 90%
82 .. 90%
Aerob 2 -
Aerob 2 -
74 .. 82%
74 .. 82%
Aerob 1 -
Aerob 1 -
66 .. 74%
66 .. 74%
Fat burning -
Fat burning -
58 .. 66%
58 .. 66%
Warm up / Cool -
Warm up / Cool -
50 .. 58%
50 .. 58%
Regeneration
Regeneration
<
<
50%
50%
In any case:
•
Check if the determined target pulse suits your
needs
. If not, re-adjust it until you've found your
individual optimum value.
•
During training, the
LED colour
shows in real-time, in which percentage of the age-typical maximum
pulse (MHR) you are currently cycling. The LED colours correspond with the above diagrams.
7.5 STEPPING OFF IN AN EMERGENCY
If for example dizziness or pain occurs during exercise, and in other emergencies, exit the moving
treadmill in the following manner:
1.
Hold on to the handles.
2.
Place your feet on the side surfaces.
3.
Pull the safety clip off the console.
4.
When the belt has come to a complete stop, carefully step off the treadmill.
