Principles For Effective Training - Kettler racer s User Manual

PRINCIPLES FOR EFFECTIVE TRAINING

The exercise bike uses sports medicine and exercise science amongst other
things to check the functional ability of the heart, circulation and breathing
systems.
To check if, after several weeks of training, you have achieved the desired
effects you can observe the following:
1. You are able to complete a predetermined endurance session with less
heart/circulation power than previously.
2. You are able to hold the same heart / circulation power during a predeter-
mined endurance session for a longer time than previously.
3. You recover from a predetermined heart / circulation power quicker than
previously.
CORRECT VALUES FOR ENDURANCE TRAINING
Maximum heart rate: Maximum effort is understood to mean achieving the
individual maximum heart rate. The maximum achievable heart frequency
is dependent on age.
The following rule of thumb applies here: the maximum heart rate per minute
corresponds to 220 heartbeats minus age.
FOR EXAMPLE: at 50 years old > 220 - 50 = 170 bpm.
Weight: a further criterion for establishing the optimal exercise data is weight.
The specified value of the maximum effort is 3 for men and 2.5 for women
Watts/kg of body weight. Furthermore, it must be considered that from the
age of 30 efficiency decreases by about 1% for men and about 0.8% for
women per year.
FOR EXAMPLE: man, 50 years old, weight 75kg
> 220-50 = 170 bpm maximum heart rate
> 3 watts x 75 kg = 225 watts
> Minus "age discount" (20% of 225 =45 watts)
> 225-45 = 180 watts (specified value for maximum effort).
20 RACER S
EXERCISE INTENSITY
Aerobic heart rate: the optimum exercise intensity is when 65-75% (see
diagram) of the individual heart / circulation power is reached. This value
changes according to age.
HEART RATE DIAGRAM
FITNESS AND FAT BURNING
HEART
RATE
220
200
Maximum heart rate
(220 minus age)
180
160
Fitness heart rate
140
(75% of max. heart rate)
120
Fat-burning heart rate
(65% of max. heart rate)
100
80
AGE 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90