Warm-up :
Before every training session you should warm-up for 5-10 minutes.
Here you can do some stretching and training with low resistance.
Training session : During the actual training a rate of 70% - 85% of the maximum pulse 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 should be drastically decreased during the last 5-10
minutes, Stretching is also helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to
increase the resistance to reach your optimum pulse rate. The units will be continuously
easier and you will feel a lot fitter during your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose fixed hours
for your training session and do not start training too aggressively.
An old quote amongst sportsmen says:“The most difficult thing about training is to start it.”
We wish you lots of fun and success with your ULTRASPORT F-Bike
Training Pulse Rate Reference Chart
Training Organisation
www.ultrasport.net
11
