34
35
Resting Heart Rate
The resting heart rate is an indicator of your fit-
ness. It is best measured in the morning shortly
after waking whilst lying down, when the body
is still completely relaxed. Measure using thumb
and index finger either from the left wrist or the
carotid artery, counting the heart beat for 15 sec-
onds and multiplying the number by 4, or using a
pulse monitor.
MAN
WOMAN
18-25
26-35
36-45
46-55
56-65
65+
Athleate
54-60
54-59
54-59
54-60
54-59
54-59
Excellent
61-65
60-64
60-64
61-65
60-64
60-64
Good
66-69
65-68
65-69
66-69
65-68
65-68
+ Above average
70-73
69-72
70-73
70-73
69-73
69-72
Average
74-78
73-76
74-78
74-77
74-77
73-76
– Below average
79-84
77-82
79-84
78-83
78-83
77-84
Poor
85+
83+
85+
84+
84+
84+
18-25
26-35
36-45
46-55
56-65
65+
Athleate
49-55
49-54
50-56
50-57
51-56
50-55
Excellent
56-61
55-61
57-62
58-63
57-61
56-61
Good
62-65
62-65
63-66
64-67
62-67
62-65
+ Above average
66-69
66-70
67-70
68-71
68-71
66-69
Average
70-73
71-74
71-75
72-76
72-75
70-73
– Below average
74-81
75-81
76-82
77-83
76-81
74-79
Poor
82+
82+
83+
84+
82+
80+
FITNESS
AGE
FITNESS
AGE
Calorie counter
The calorie counter of PowerBoard 3.0 is a new
function to ensure even more effectiveness.
The calories displayed/consumed represent an
average standard value that can be reached by
consistent training. When finding one’s position
on the PowerBoard 3.0 without movement you
consume much fewer calories than during an aver-
age training session with mediocre effort.
The calorie counter calculates the data on the ba-
sis of benchmarks which consist of several sport-
ing activities. Average values, from a light walk to
quick jogging, or a normal work-out exercise with
or without weights, are calculated. The method for
calculating calories is based on the overall result
of the calorie consumption of these types of sports
with an average recorded weight of 85kg.
Using this particular method, calorie consumption
can be considered to be rather realistic. It is calcu-
lated by the second, so that if there are changes in
speed the calorie count is recalculated in order to
show an exact consumption.
Training overview
The recommended training time with the Power-
Board 3.0 is 10 minutes 3 times a week.
This full body plan was established by a person-
al fitness coach and supports you in reaching
your goals. You can of course always tailor the
duration and intensity to suit your personal shape
or form and preferences. Remember that a sen-
sible warm-up is necessary before each training
session and should be by no means neglected.
Even if you just warm up for 5 minutes, you are
then ready to get started. There is a whole range
of exercises that you can perform using the Pow-
erBoard 3.0. If you desire new input or variety,
just take a look online or get in touch with your
PowerBoard 3.0 supplier.
SECTION OF MUSCLES:
EXERCISES:
Breast
Simple press-up
Classic press-up
Fly (with vibration
dumbbell)
Dumbbell press (with
vibration dumbbell)
Static press-up
Repetition / Time
20
20
20
20
20
Back
Forearm support
Cable rows (with
vibration dumbbell)
Cable rows with both
arms (with vibration
dumbbell)
Deadlift (with
vibration dumbbell)
Bent arm lat
pulldown
Repetition / Time
60 sec
2x 20
20
20
20
Stomach
Leg extensions
Elbow to knee
Side plank
Side crunch
Repetition / Time
20
2 x 20
2 x 15
2 x 15
Bum
Leg raises
(straight leg)
Leg raises
(bent leg)
Static bridge
Dynamic bridge
Static bridge
(with leg raised)
Repetition / Time
2 x 20
2 x 20
30 sec
10
2 x 15
Legs and calves
Squat
Static lunge
Forward lunge
Standing calf raises
Repetition / Time
30 sec
2 x 30 sec
2 x 15
60 sec
Shoulders and arms
Lateral raises
Front lifts
Biceps curl (with
vibration dumbbell)
Dumbbell raise (with
vibration dumbbell)
Static press-up
Repetition / Time
15
15
20
20
20
TRAINING-DVD
ENCLOSED
RESTING HEAR
T RA
TE
CALORIE COUNTER | TRAINING OVER
VIEW
Summary of Contents for bodysense POWERBOARD 3.0
Page 1: ...POWERBOARD 3 0 bodysense ...
Page 8: ...14 15 TU ES FÜR DICH ...
Page 19: ...36 37 DO IT FOR YOU ...
Page 30: ...58 59 FAIS LE POUR TOI ...
Page 41: ...80 81 TÉGY ÖNMAGADÉRT ...
Page 52: ...102 103 ZRÓB TO DLA SIEBIE ...
Page 63: ...124 125 СДЕЛАЙ ЭТО ДЛЯ СЕБЯ ...
Page 74: ...146 147 GÖR DET FÖR DIN HÄLSA ...
Page 85: ...168 169 DOE HET VOOR JEZELF ...
Page 91: ......
