www.ultega.net
11
US
TENSION ADJUSTMENT
For minute tension adjustment, simply use the
tension adjustment knob (37) found beneath the
console. To increase tension, turn clockwise (+), to
decrease tension, turn anti-clockwise (-).
Training Tips
To achieve a considerable improvement of your
physical resistance and your health, some aspects
of how to ind the most eicient amount of
training should be followed: if you have not been
physically active for a long period of time, please
consult your general physician before starting an
exercise regimen.
Intensity
To achieve maximum results the right intensity 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 pulse rate.
For your personal training rates please see the
pulse rate chart.
When starting to exercise you should keep your
rate at 60% of your maximum pulse rate in the irst
couple of weeks.
With increasing improvement of itness the pulse
rate should be slowly increased to 85% of your
maximum pulse rate.
Fat burning
The body starts to burn fat at approx. 60% of the
maximum pulse rate.
To reach an optimum burning rate. it is advisable
to keep the pulse rate between 60% - 70% of
the maximum pulse rate. The optimum training
amount consists of three workouts per week 30
minutes each. For example:
You are 52years of age and would like to start
exercising.
Maximum pulse rate = 220 – 52(age) = 168 pulse/
min
Minimum pulse rate = 168 x 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
During the irst weeks it is advisable to start
with a pulse rate of 101, afterwards increase it to
117. With increasing improvement of itness the
training intensity should be increased to 70% -
85% of your maximum pulse rate. This can be done
by increasing the resistance, a higher frequency or
longer training
