Bodyworx EX8, Owner'S Manual

Training Instructions 

GB

With increasing improvement of fitness, the training 
intensity should be increased to 70% - 85% of your 
maximum pulse rate. 

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: 

Increasing the resistance, a higher frequency or longer 
training periods can do this. 

If you have not been physically active for a longer period 
of time and also to avoid health risks, you should consult 
your general physician before starting to exercise. 

Training Organization 

Warm-up: 

Intensity 

Before every your training, you should warm-up for 5-10 
minutes. 

To achieve maximum results, the right intensity has to 
be chosen. 

The heart rate is used as guideline. 

Training session: 

As a rule of thumb the following formula is commonly 
used: 

During the actual training, a rate of 70% -85% of the 
maximum pulse rate should be chosen. 

Maximum pulse rate = 220 - Age 

The time-length of your training session can be 
calculated with the following rule of thumb: 

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 on page 18. 

•

daily training session: approx. 10 min. per unit 

•

2-3 x per week:           approx. 30 min. per unit 

•

1-2 x per week:           approx. 60 min. per unit  

When starting to exercise, you should keep your rate at 
60% of your maximum pulse rate in the first couple of 
weeks. 

 
Cool down: 

To introduce an effective cool-down of muscles and 
metabolism, the intensity should be drastically 
decreased during the last 5 – 10 minutes. 

With increasing improvement of fitness, the pulse rate 
should be slowly increased to 85% of your maximum 
pulse rate. 

Stretching is also helpful for the prevention of muscle 
aches. 

Fat burning 

Success 

The body starts to burn fat at approx. 60% of the 
maximum pulse rate. 

Even after a short period of regular exercises, you will 
notice that you constantly have to increase the 
resistance to reach your optimum pulse rate. 

To reach an optimum at burning rate, it is advisable to 
keep the pulse rate between 60% – 70% of the 
maximum pulse rate. 

The units will be continuously easier and you will feel a 
lot fitter during your normal day. 

The optimum training amount consists of three workouts 
per week 30 minutes each. 

 
For this achievement, you should motivate yourself to 
exercise regularly. 

 
Example: 

Choose fixed hours for your training session and do not 
start training too aggressively. 

You are 52 years of age and would like to start 
exercising. 

Maximum pulse rate = 220 - 52(age) = 168 pulse/min 

An old quote amongst sportsmen says: 

Minimum pulse rate = 168 x 0.6 = 101 pulse/min 

“The most difficult thing about training is to start it.” 

Highest pulse rate = 168 x 0.7 = 117 pulse/min 

Wish you have a lot of fun and success with your trainer,  

During the first week, it is advisable to start with a pulse 
rate of 101. Afterwards, increase it to 117. 

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