Motive Fitness RTX8 AIR ROWER, Руководство пользователя

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5. General information
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After completing the introduction training schedule for six weeks, you can choose the
follow-up training schedule that is best suited to your needs. You can choose a schedule
that will maximize your weight loss, or one that will improve your stamina. Both training
schedules are shown below.
Schedule week 5 and 6
Warming up 5 - 10 min.
Train 6 min at programme 7.
Rest 1 min.
Train 4 min. at programme 7.
Row calmly at programme 1 for 1 min.
Cooling down 5 min.
-Train at 60% of your maximum heart rate.
-Max. 5 times per week.
3. Fitness
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What is fitness? In general a fitness exercise can be described as an activity that makes
your heart pump more oxygen from your lungs to your muscles by means of circulating
the blood. The more strenuous the training, the more fuel (oxygen) the muscles need and
the more work the heart has to do to pump oxygen rich blood to the muscles. If you are in
good physical shape your heart can pump more blood to the muscle with each
contraction. This means the heart doesn't have to contract as many times to transport the
necessary oxygen to your muscles. Your resting heart beat and heart beat when
exercising will therefore decrease..
While training it is important to monitor your heart rate. The heart rate is essential for the
result of your training. Your best training heart rate depends firstly on your age. Your
maximum heart beat can be determined by this. Secondly the most effective heart rate
depends on your training goals. If your training goal is to lose weight, then the most
effective training is at 60% of your maximum heart rate. If your training goal is to improve
your stamina, then you should train at 85% of your maximum heart rate.
The body stores energy in two forms: carbohydrates and fat. When we exercise we use a
combination of these two energy supplies. If the training intensity is at a high level the
body will mostly choose the energy that burns fast: carbohydrates. Since there is a limited
supply of these carbohydrates you can't continue this for a long period of time. When
training at a low intensity the body will mostly choose to use a long lasting source of
energy: fat. Since this is stored in large quantities in the body, you can continue this kind
of training for a longer time.
Below you will find a schedule allowing you to calculate the best heart rate for your
training. In this schedule each age category has a range that your heart rate should be in
during your training. The middle column has the values you should try to maintain if you
want to lose weight. If you want to improve your stamina you should try to maintain the
rates in the right column.
3.1 Training by heart rate
20 - 24 120 - 118 170 - 167
Age Lose weight
(heart rate per minute)
60%
Improve stamina
(heart rate per minute)
85%
25 - 29 117 - 115 166 - 163
30 - 34 114 - 112 162 - 158
35 - 39 111 - 109 157 - 154
40 - 44 108 - 106 153 - 150
45 - 49 105 - 103 149 - 145
50 - 54 102 - 100 144 - 141
55 - 59 99 - 97 140 - 137
60 and older 96 - 94 136 - 133