LEVEL 1 FITNESS 605 MAGNETIC BIKE
17
TRAINING INSTRUCTIONS
TRAINING INSTRUCTIONS
:
To achieve a considerable improvement of your physical fitness level and general health, some aspects of how to find the
most efficient amount of training should be followed: NOTE: If you have not been physically active for a long period of time
be sure to avoid health risks and consult your general 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 to calculate the right
intensity. As a rule of thumb the following formula is commonly used:
Maximum heart rate = 220 - Age
While exercising your heart rate should always be between 60% and 85% of your maximum heart rate. For your personal
training rates please see the target heart rate chart page in this manual. When starting to exercise you should keep your rate
at 60% of your maximum heart rate in the first couple of weeks. With increasing improvement of fitness the heart rate should
be slowly increased to 85% of your maximum heart rate.
Fat burning
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The body starts to burn fat at approximately 60% of the maximum heart rate. To reach an optimum fat burning rate, it is
advisable to keep the heart rate between 60% and 70% of the maximum heart rate. The optimum training amount consists of
three workouts per week of 30 minutes each.
Example
-
You are 52 years of age and would like to start exercising.
Maximum heart rate: 220 – 52(age) = 168 beats per minute
Minimum heart rate: 168 x 0.6 = 101 beats per minute
Highest heart rate: 168 x 0.7 = 117 beats per minute
During the first few weeks it is advisable to start with a heart rate of 101, afterwards increase it to 117. As your fitness level
improves the training intensity should be increased to 70% - 85% of your maximum heart rate. Increasing the resistance,
frequency or length of your workout periods can do this.
TRAINING ORGANIZATION
:
Warm up
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Before every training session you should warm-up for 5-10 minutes. Here you can do some light stretching or training with
low resistance. You will find a warm-up and cool-down stretching guide printed in this manual.
Training session
-
During the actual training session a rate of 70% -85% of your maximum heart 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 of your workout should be drastically
decreased during the last 5 - 10 minutes of exercise. Stretching is also helpful for the prevention of muscle aches. You will
find a warm-up and cool-down stretching guide printed in this manual.
Success
-
Even after only a short period of regular exercising you will notic
e that your fitness level will increase and you will
constantly have to increase the resistance to reach your target heart rate.
Содержание 99605
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