16
Training
Recovery-button (recovery pulse)
Please note that this program
only works with a chest strap (not
included).
At the end of the training, you can take a recovery
pulse measurement.
− Press the Recovery button
F
. The computer
1
will start to count down from one minute.
Your pulse regeneration is measured and
then rated with a grade. The better your pulse
regeneration, the lower the grade
(F1 = very good - F6 = bad).
Training
WARNING!
Risk of injury!
Incorrect or excessive training can lead to health
problems.
− Consult your doctor before you start training.
− Wear comfortable and breathable clothing
(e.g. a tracksuit).
− Never train barefoot. Wear shoes with a
non-slip rubber sole.
− Do not eat for one hour before or after
training and drink plenty of water.
− Do not train when tired or fatigued.
In principle, any healthy person can start
fitness training. Remember, that long periods of
non-training cannot be remedied in a short
period. Physical fitness, endurance and
well-being can easily be achieved with a suitable
exercise program. Your condition improves after
relatively short, regular training and keeps the
heart, circulation and musculoskeletal system
healthy. Oxygen uptake capacity is also improved.
There are also positive changes in the metabolic
system. It is important to adapt the training to your
own body and not to overexert yourself.
Remember, sport should be fun.
The muscle groups worked are the calf muscles,
thigh muscles, gluteal muscles, arm muscles and
upper body muscles (chest and back muscles).
Training zones
There are five training zones, which either
individually or together play a role in your training
- depending on your personal goal. The values are
as follows:
Health Zone: 50-60% of MHR
Fat Burning Zone: 60-70% of MHR
Aerobic Zone: 70-80% of MHR
Anaerobic Zone: 80-90% of MHR
Danger Zone: 90-100% of MHR
The Health Zone
The Health Zone is for slow, long endurance
exercise. Exertion should be light and relaxed.
This zone is the base level for increasing your
performance and should be used by beginners or
physically weaker people.
The Fat Burning Zone
In this zone, your heart is strengthened and fat
burning is optimised, as the calories burned come
mainly from your body fat rather than
carbohydrates. First, your body needs to get used
to training - give yourself some time. Then, the
longer you keep going with this training, the more
effective it becomes.
Aerobic Zone
Training in the Aerobic Zone burns more
carbohydrates than fat. Increased exertion
strengthens your heart and your lungs. If you
want to become faster, stronger and be able to
keep going for longer, you also need to train in
the Aerobic Zone. The benefits of this training
have a huge impact on your heart and respiratory
system.
Anaerobic Zone
Training in this zone increases your ability to
metabolise lactic acid. This allows you to train
harder without forming excessive lactate. It's
a hard workout so you can expect to feel pain
like fatigue, heavy breathing and tiredness. This
benefit is mainly for people who are interested in
high-performance training. If you just want to be
fit, you never need to train in this zone.
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