Ultrasport F-BIKE 200B Manual De Uso página 23

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COMPUTER FUNCTION
Tension adjustment
For minute tension adjustment, simply use the tension adjustment knob (20) found beneath the console.
To increase tension, turn clockwise (+), to decrease tension, turn anti-clockwise (-).
Training Tips
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 long period of time, please consult your general physician before starting an exercise regimen.
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 60% - 85% of the maximum pulse rate.
For your personal training rates please see the pulse rate chart.
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. 60% of the maximum pulse rate.
To reach an optimum burning rate. it is advisable to keep the pulse rate between 60% - 70% of the
maximum pulse rate. The optimum training amount consists of three workouts per week 30 minutes
each. For example:
You are 52years of age and would like to start exercising.
Maximum pulse rate = 220 – 52(age) = 168 pulse/min
Minimum pulse rate = 168 x 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
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.
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