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EN
TRAINING INFORMATION
How you start with your exercise program depends on your physical condition. If you have not exercised for some
years or are overweight, you should start slowly and increase your traning regime slowly and gradually.
Please note the following essential points:
• If your doctor has prescribed a workout and nutrition program for you, you should follow that advice.
• Start your training program slowly and set realistic goals.
• Monitor your pulse. Keep your otpimal workout heart rate based on your age and your condition.
• Place the device on a flat, level surface at least one meter apart from walls and furniture.
Training Intensity
To maximize the benefits of training, it is important to train with the right intensity. This value can be determined based
on your heart rate. For effective aerobic exercise, the value during exercise should be between 65% and 85% of your
maximum heart rate. This should be your target zone. Your target zone can be found in the table below.
To measure your heart rate, pause your workout, but move your legs or even
run around. Put two fingers inside on your wrist. Count your pulse beat for 6
seconds and multiply the result by 10. (You should only count for 6 seconds,
because your heart rate drops rapidly when you stop exercising.) Adjust the
intensity of your workout until your heart rate is at the right level using this 6
second method.
During the first months of your exercise program, keep your heart rate near the lower end of your target zone when
you exercise. After a few months you can slowly increase your heart rate during training so that it is approximately in
the middle of your target zone.
