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Training instruction
If you have not been physically active for a a long period of time and also to avoid health risks you should consult your
physician before the exercise.
To achieve a considerable improvement of your physical resistance and your health, some aspects of how to achieve
the most efficient training should be followed:
Intensity:
To achieve maximum results the right intensity as 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 60% - 85% of the maximum rate.
For your personal training rates please see the attached pulse rate chart.
When starting to exercise you should keep your rate at 70% 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.
This is a personal orientation value. Consult your physician for professional advise before adapting a heart
rate recovery program.
Fat burning
The body starts to burn fat at approx. 65% of the maximum pulse rate.
To reach an optimum at burning rate, it is advisable to keep the pulse rate between 70% - 80% of the maximum pulse
rate.
The optimum training amount consists of three workouts per week 30 minutes each.
Example:
One 52 years of age to start exercising.
Max rate= 220-52 (age) = 168 pulse/min.
Min rate= 168*0,7 = 117 pulse/min.
Highest rate= 168*0,85= 143 pulse/min.
During the first weeks it is recommend to start with a pulse rate of 117, afterwards increase it to 143.
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 pedaling resistance, by suing a higher paddling frequency or with longer training
periods.
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