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Training Instructions
To achieve a considerable improvement of your physical
resistance and your health, some aspects of how to find
the most efficient amount of training should be followed:
If you have not been physically active for a longer period
of time and also to avoid health risks you should consult
your general physician before starting to exercise.
Intensity
To achieve maximum results the right intensity has to be
chosen.
The heart rate is used as guideline.
As a rule of thumb the following formula is commonly
used:
Maximum pulse rate = 220 - Age
While exercising the pulse rate should always be
between 70% - 85% of the maximum pulse rate.
For your personal training rates please see the attached
pulse rate chart on page 10.
When starting to exercise you should keep your rate at
60%
of your maximum pulse rate in the first couple of
weeks.
With increasing improvement of fitness the pulse rate
should be slowly increased to 85% of your maximum
pulse rate.
Fat burning
The body starts to burn fat at approx.
maximum pulse rate.
To reach an optimum at burning rate, it is advisable to
keep the pulse rate between
pulse rate.
The optimum training amount consists of three workouts
per week 30 minutes each
.
Example:
You are 52 years of age and would like to start exercising.
Maximum pulse rate = 220 - 52(age) = 168 pulse/min
Minimum pulse rate = 168 x
Highest pulse rate = 168 x
During the first weeks it is advisable to start with a pulse
rate of 101, afterwards increase it to 117.
With increasing improvement of fitness the training
intensity should be increased to 70% - 85% of your
maximum pulse rate.
This can be done by increasing the resistance, a higher
frequency
or longer training periods.
Training Organisation
Warm-up:
Before every training you should warm-up for 5-10
minutes.
Here you can do some stretching and
resistance.
Training session:
60%
of the
60% – 70%
of the maximum
0.6
=
101
pulse/min
0.7
=
117
pulse/min
training
with low
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:
•
1-2 x per week:
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
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."
Wishing you lots of fun and success with your bike.
- 15 -
approx. 30 min. per unit
approx. 60 min. per unit
resistance
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