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NOTE:
1.
Once console is connect to tablet via Bluetooth, the console will power off.
2.
Please exit iConsole app and turn off the Bluetooth from iPad, then the console will power on again.
TRAINING INSTRUCTION
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 the exercise.
To achieve a considerable improvement of your physical resistance and your health, some aspects of how
to achieve the most efficient training should be followed:
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 rate.
For your personal training rates please see the attached pulse rate chart.
When starting to exercise you should keep your rate at 70% 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.
This is a personal orientation value. Consult your physician for professional advice before adapting a heart rate
recovery program.
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:
One 52 years of age to start exercising.
Max rate = 220 - 52(age) = 168 pulse/min.
Min rate = 168 * 0.7 = 117 pulse/min.
Highest rate = 168 * 0.85 = 143 pulse/min.
During the first weeks it is recommend 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 pedaling resistance, by suing a higher paddling
frequency or with longer training periods.
Pulse rate chart:
