Training; Workout Tips - Sportplus SP-HT-9910-B-iE Instrucciones De Uso

PULSE MEASUREMENT VIA CHEST STRAP (OPTIONAL)
• The product supports the wireless transmission of your heart rate using a 5.3 kHz
chest strap (not included). Follow the instructions of your chest strap manufacturer.

10. TRAINING

WORKOUT TIPS

• All recommendations in this manual are intended exclusively for healthy persons
and not for persons with heart/cardiovascular problems.
• All tips are intended only as rough suggestions for a training program. If necessary,
consult your physician for tips that meet your personal requirements.
• The following pages will explain exactly how to operate your new training device
and will illustrate the fundamentals of fitness training. In order to reach your desired
training goal, it is imperative to inform yourself about important points for creating a
training program in general and about the exact way to operate your home trainer
using this manual as a guide. Therefore, please thoroughly read all of the points
listed here and pay them close attention.
Warning! Improper or excessive training poses a hazard to your health.
DESIGNING A TRAINING PROGRAM
• In order to achieve noticeable physical and health improvements, the following
factors have to be considered before determining the necessary training effort.
1. INTENSITY
• The level of physical strain during training must exceed the normal burden without
reaching a point of breathlessness or exhaustion. A suitable guideline for effective
training is your pulse.
• During training, it should be at a level between 70 % and 85 % of your maximum
pulse.
• During the first week, your pulse during training should remain in the lower 70 %
of your maximum pulse. Over the course of the following weeks and months, your
pulse frequency should slowly increase to the upper level of 85 % of your maximum
pulse. The better your physical condition becomes, the more your training efforts
should be increased. This can be achieved by increasing the training duration and/
or increasing the difficulty level. To manually measure and log your heart rate, use
the following methods:
– Pulse control measurement in the usual manner (feeling your pulse on your wrist
and counting the beats within one minute).
– Pulse control measurement using suitable and calibrated pulse measurement
devices (available in a medical supplies store).
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