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7. 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.
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:
a) Pulse control measurement in the usual manner (e.g. feeling your pulse on your wrist
and counting the beats within one minute).
b) Pulse control measurement using suitable and calibrated pulse measurement
devices (available in a medical supplies store).
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