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8.2 SELECTING AND MONITORING THE TARGET PULSE
The pulse rate in BPM ('beats per minute') is an excellent indicator of whether you are exercising according
to your training goal and current fitness level. The BPMs for the respective training goals depend not
least on age. You should monitor your pulse in an appropriate way when exercising.
Many Sportstech devices show you not only as a numerical value, but also with colours, in which pulse
range you are - based on your age-typical maximum heart rate ('MHR'). Always observe the following
instructions:
WARNING! Danger of health damage or even death due to incorrect or excessive training!
•
Prevent overexertion! Always respect individual, current fitness levels. Pay attention to
body signals!
•
Pulse measurement systems can be inaccurate.
•
The training target ranges are only average guidelines that must be adapted to the
individual constitution. Medically well-founded support is recommended here!
Select your approximate target pulse like this:
•
In the graphic below, select your approximate age.
•
Below this, your approximate, age-typical maximum heart rate (MHR) is displayed as an estimated value.
Use the
selection graphic A
to
determine your
target pulse
range
.
•
Go up from your age value
to the coloured area that
corresponds to your training
goal.
•
Then go straight to the left and
read approximately the target
pulse on the scale.
You can determine an
average
value
for the target pulse via the
selection table B
. For this:
•
From your age value, go down
to the row in the table that
corresponds to your training
goal.
•
Read off the numerical value.
It is a guideline value that you
can use as a target pulse.
BPM (R
ange
s)
A
. S
ele
ction gr
aph
B. S
ele
ction table
AGE 20
25
30
35
40
45
50
55
60
65
70
MHR
200 195 190 185 180 175 170 165 160 155 150
Intensity
BPM (Average values)
High Performance
High Performance
(!)
(!)
>
>
90%
90%
180 176
171
167 162 158 153 149 144 140 135
Anaerobic
Anaerobic
82..90%
82..90%
171
167 162 158 154 150 145
141
137 133 128
Aerobic 2
Aerobic 2
74..82%
74..82%
155
151
147 143 140 136 132 128 124 120
116
Aerobic 1
Aerobic 1
66..74%
66..74%
139 136 132 129 125 122
118
115
111
108 104
Fat burning
Fat burning
58..66%
58..66%
123 120
117
114
111
108 105 101
98
95
92
Warm up/ down
Warm up/ down
50..58%
50..58%
107 104 102
99
96
94
91
88
86
83
80
Regeneration
Regeneration
<
<
50%
50%
100
98
95
93
90
88
85
83
80
78
75
190
170
150
130
110
90
70
High P
erformanc
e (!)
High P
erformanc
e (!)
>
>
90 %
90 %
MHR
MHR
Anaerobic -
Anaerobic -
82 .. 90%
82 .. 90%
Aerobic 2 -
Aerobic 2 -
74 .. 82%
74 .. 82%
Aerobic 1 -
Aerobic 1 -
66 .. 74%
66 .. 74%
Fat burning -
Fat burning -
58 .. 66%
58 .. 66%
Warm up/ down -
Warm up/ down -
50 .. 58%
50 .. 58%
Regeneration
Regeneration
<
<
50%
50%
In all cases:
•
Check whether the determined target pulse corresponds to your
needs
. If not, adjust it until you
find an optimal value.
•
The
LED colour
shows you in real time during training in which percentage range of the age-
typical maximum heart rate (MHR) you are currently training. The colours correspond to the
diagrams above.
8.3 STRETCHING FOR WARMING UP AND COOLING DOWN
•
To begin your training session, do some stretching. Never overstretch your muscles.
•
We recommend to perform each of the following excercises 10 times and to repeat the complete cycle
up to five times. Then make your training according to your personal fitness level.
•
After training, also do stretching excercises to properly cool down.
