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War
m-up :
Before every training session you should warm-up for 5-10 minutes. Here you can do
some stretching and training with low resistance.
Training session :
During the actual training a rate of 70% - 85% of the maximum pulse rate should be
chosen.
The time-length of your training session can be calculated with the following rule of thumb:
Daily training session :
approx. 10 min. per unit
2-3 x per week :
approx. 30 min. per unit
1-2 x per week :
approx. 60 min. per unit
Cool down :
To introduce an efective cool-down of the muscles and the metabolism the intensity
should be drastically decreased during the last 5-10 minutes, Stretching is also
helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to increase the
resistance to reach your optimum pulse rate. The units will be continuously easier and you will feel a lot
itter during your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose ixed hours for your
training session and do not start training too aggressively.
An old quote amongst sportsmen says:“The most diicult thing about training is to start it.”
We wish you lots of fun and success with your ULTEGA RACER 600.
Training Pulse Rate Reference Chart
TRAINING ORGANISATION
