www.ultrasport.net
24
GB
COMPUTER FUNCTION
Training Organisation
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 hel-
pful 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 resi-
stance 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 trai-
ning 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
