Fat burning
The body starts to burn fat at approx. 65% of the
maximum pulse rate.
To reach an optimum at burning rate, it is advisable to
keep the pulse rate between 70% – 80% of the maximum
pulse rate.
The optimum training amount consists of three workouts
per week 30 minutes each.
Example:
You are 52 years of age and would like to start
exercising.
Maximum pulse rate = 220 - 52(age) = 168 pulse/min
Minimum pulse rate = 168 x 0.7 = 117 pulse/min
Highest pulse rate = 168 x 0.85 = 143 pulse/min
During the first weeks it is advisable to start with a pulse
rate of 117, afterwards increase it to 143.
With increasing improvement of fitness the training
intensity should be increased to 70% - 85% of your
maximum pulse rate.
This can be done by increasing the pedalling resistance,
by using a higher pedalling frequency or with longer
training periods.
TRAINING ORGANISATIONS
Warm-up
Before every training session you should warm-up for
5-10 minutes.
Some stretching and pedalling with low pedalling
resistance will get you started.
Warming-up program
Stretch or flexibility training is vital for a fit and healthy
physique. By training your body to become more supple,
you will improve circulation and help keep your muscles
mobile. The warming-up programme allows you to
achieve a supple and well-toned form.
If you have not focused on stretch training before, start
with gentle stretches and increase the length or time of
the stretch as you become more flexible over time. With
a wide variety of fitness items throughout the range, you
will always find a product to match your fitness level.
Prior to exercise, make sure you warm up thoroughly to
protect against injury and prepare yourself for the
activity to come. Warm up for 8 to 10 minutes by
walking or jogging lightly on the spot or use a treadmill,
bike or elliptical strider. Try to include some simular
movements that make up your workout, include
stretches to target your tighter muscles. The duration of
the warm up activity will depend on the intensity of your
workout as well as your own fitness level.
Work-out
During the actual training a rate of 70% -85% of the
maximum pulse rate should be chosen.
The time-length of your work out can be calculated with
the following rule of thumb:
Daily work-out:
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 effective 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
ache.
Success
Even after a short period of regular exercises you will
realise that you constantly have to increase the pedalling
resistance to reach your optimum pulse rate.
The units will be continuously easier and you will feel a
lot fitter during your normal day.
For this achievement you should motivate yourself to
exercise regularly. Choose fixed hours for your work out
and do not start training too aggressively.
An old saying amongst sportsmen says:
“
The most difficult thing about training is to start
it
.”
Wishing you lots of fun and success with your
exerciser
.
All data displayed are approximate guidance and
cannot be used in any medical application.
Heart rate displayed is an approximate read-out,
and may not be used as guidance in any
cardio-vascular related medical or paramedical
program.
