WNQ 7318 LB, User Manual

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RPM
In terms of a targeted endurance training in principle it is recommended to select rather a
lower resistance and to exercise at a higher rpm (revolutions per minute). Ensure that the
rpm is higher than 80 RPM but does not exceed 100 RPM.
7.3 Heart rate training
For your personal pulse zone it is recommended that an aerobic training range is chosen.
Performance increases in the endurance range are principally achieved by long training
units in the aerobic range.
Find this zone in the target pulse diagram or orient yourself on the pulse program. You
should complete 80% of your training in this aerobic range (up to 75% of your maximum
pulse).
In the remaining 20% of the time, you can integrate load peaks, in order to shift your
aerobic threshold value upwards. With the resulting training success you can later
produce higher performance at the same pulse: this means an improvement in your
physical shape.
If you already have some experience in pulse – controlled training you can match your
desired pulse zone to your special training plan or fitness status.
Note:
Because there are persons which have “high” and “low” pulses, the individual optimum
pulse zones (aerobic zone, anaerobic zone) may differ from those of the general public
(target pulse diagram).
In these cases, training must be configured according to individual experience. If
beginners are confronted with this phenomenon, it is important to consult a doctor before
start training, in order to check your health capacity for training.
Generally we
recommend that everyone first consults a doctor, before doing any fitness training.
7.4 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 to beginners, ambitious 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
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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.
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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.