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TRAINING INSTRUCTIONS
In order to improve your physical fitness and health safely please
consider the following recommendations. To avoid health risks, if
you have not been physically active for some time, consult your
physician before starting exercise.
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.
When starting to exercise, you should keep your rate at 60% of your
maximum pulse rate in the first couple of weeks. With increasing
improvement of fitness, the pulse rate should be slowly increased to
85% of your maximum pulse rate.
FAT BURING
The body starts to burn fat at approx. 60% of the maximum pulse rate.
To reach an optimum at 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, 30 minute workouts per week.
Example: You are 52 years of age and would like to start
exercising.
