DKN technology DUNLOP 4-EM Manual Del Usuario página 24

Training in WATT mode
•
Select "WATT", use "UP"and"DOWN" to set
target watts (programmable between 10 up to
360 Watt), confirm selection by pressing
"ENTER".
•
The tension difficulty will be auto-adjusted
according to the Watt figure. If the figure is under
the target value, the tension difficulty will be up-
adjusted one level every 30 seconds, up to the
maximum level 16. As soon as you achieved the
set value, tension difficulty will be down adjusted
one level immediately. In case of overspec the
level will be down adjusted one level
immediately, and keep down-adjusting each 15
seconds until you reach the preset value.
•
If you donot intend setting Watts, simply press
"ENTER".
To reselect initial mode push "STOP" (LCD
shows "P" in top left). Press "RESET" and use
"UP"and "DOWN" button to select another
program mode.
Training Instructions
If you have not been physically active for a
long period of time and also to avoid health
risks you should consult your general
physician before starting to 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 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
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:
You are 52 years of age and would like to start
exercising.
Maximum pulse rate = 220 - 52(age) = 168 pulse/min
Minimum pulse rate = 168 x 0.7 = 117 pulse/min
Highest pulse rate = 168 x 0.85 = 143 pulse/min
During the first weeks it is advisable to start with a
pulse rate of 117, afterwards increase it to 143.