Energetics CT- 450 Assembly Instruction Manual page 16

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
frequency or longer training periods.
Training Organization
Warm- up:
Before every training you should warm-up for 5-10
minutes.
Here you can do some stretching and
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 workout 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
0.6 = 101 pulse/min
0.7 = 117 pulse/min
training with
: approx. 30 min. per unit
: 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
ache.
Success
Even after a short period of regular exercise you will
realize that you constantly have to
higher resistance
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 workout and do not start
training too aggressively.
low
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.
Your
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to reach your optimum pulse rate.
-Team
increase the