Hsumao PROGRAMMABLE ELLIPTICAL TRAINER, Руководство пользователя

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Training Instructions
To achieve a considerable improvement in your
physical resistance and your health, some aspects of
how to find the most efficient amount of training should
be followed:
If you have not been physically active for a long period
of time and also to avoid health risks you should consult
your physician before starting to exercise.
Intensity
To achieve maximum results the right intensity has to be
chosen. The heart rate is used as a guideline only. 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 first couple of
weeks.
With increasing levels of fitness 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 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 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 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
During the first weeks it is advisable to start with a pulse
rate of 101, afterwards increase it to 117. With
increasing levels of fitness 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 periods.
Training Organization
Warm-up:
Before every training session you should warm-up for
5-10 minutes.
Here you can do some stretching and training with low
resistance.
Training session:
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:
•
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
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 aches.
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. The units
will be continuously easier and you will feel a lot fitter
during your normal day.
Please read the below Training Instructions to find your
maximum and minimum pulse rate or consult your
physician.
GB