Bodyworx AELEGANCE, Руководство пользователя и инструкция по установке

Страница: 10 / 14

Training Instructions
During the first week, it is advisable to start with a pulse
rate of 101. Afterwards, increase it to 117.
To achieve a considerable improvement of your
physical resistance and your health, some aspects of
how to find the most efficient amount of training should
be followed:
With increasing improvement of fitness, the training
intensity should be increased to 70% - 85% of your
maximum pulse rate. If you have not been physically active for a longer period
of time and also to avoid health risks, you should
consult your general physician before starting to
exercise.
This can be done by increasing the resistance, a higher
frequency or longer training periods.
Training Organization
Intensity
To achieve maximum results, the right intensity has to
be chosen.
Warm-up:
Before every training you should warm-up for 5-10
minutes. The heart rate is used as guideline.
As a rule of thumb the following formula is commonly
used: Training session:
Maximum pulse rate = 220 - Age
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:
While exercising, the pulse rate should always be
between 60% - 85% of the maximum pulse rate.
For your personal training rates please see the attached
pulse rate chart on page 13.
•
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
When starting to exercise, you should keep your rate at
60% of your maximum pulse rate in the first couple of
weeks.
Cool down:
To introduce an effective cool-down of muscles and
metabolism, the intensity should be drastically
decreased during the last 5 – 10 minutes.
With increasing improvement of fitness, the pulse rate
should be slowly increased to 85% of your maximum
pulse rate.
Stretching is also helpful for the prevention of muscle
aches.
Fat burning
The body starts to burn fat at approx. 60% of the
maximum pulse rate.
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.
To reach an optimum at burning rate, it is advisable to
keep the pulse rate between 60% – 70% of the
maximum pulse rate.
The units will be continuously easier and you will feel a
lot fitter during your normal day.
The optimum training amount consists of three
workouts per week 30 minutes each.
For this achievement, you should motivate yourself to
exercise regularly.
Example:
Choose fixed hours for your training session and do not
start training too aggressively.
You are 52 years of age and would like to start
exercising.
Maximum pulse rate = 220 - 52(age) = 168 pulse/min
An old quote amongst sportsmen says:
Minimum pulse rate = 168 x 0.6 = 101 pulse/min
“The most difficult thing about training is to start it.”
Highest pulse rate = 168 x 0.7 = 117 pulse/min
Wishing you lots of fun and success with your bike,
- 10 -