BODYFAT
Enter your personal data. Hold grip
pulse sensor with both hands for about
15 seconds and your Body Fat Value will
be displayed in the Body Fat window.
•
Less than 20: underweight
•
20 up to 25: normal
•
25 up to 30: overweight
•
30 & 40: obese
•
Over 40: extreme obese.
Body Mass Index is a general
reference and not a medical approved
setting. Since male and female fat
composition, muscular mass and
bonestructure are different, the
evaluation should also be different.
Consult your physician for guidance
and supervision.
Contact your dealer, or visit our website
www.dkn-
lifestyle.com
, or ask for more information:
info@ds-design.be
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.
With increasing improvement of fitness the training
Intensity should be increased to 70% - 85% of your
maximum pulse rate.
This can be done by increasing the pedalling
resistance, by using a higher pedalling frequency or
with longer training periods.
Training Organisation
Warm-up
Before every training session you should warm-up for
5-10 minutes.
Some stretching and pedalling with low pedalling
resistance will get you started.
DKN warming-up program
Stretch or flexibility training is vital for a fit and healthy
physique. By training your body to become more
supple, you will improve circulation and help keep your
muscles mobile. The DKN warming-up program allows
you to achieve a supple and well-toned form.
If you have not focused on stretch training before, start
with gentle stretches and increase the length or time of
the stretch as you become more flexible over time.
With a wide variety of fitness items throughout the
DKN range, you will always find a product to match
your fitness level.
Prior to exercise, make sure you warm up thoroughly
to protect against injury and prepare yourself for the
activity to come. Warm up for 8 to 10 minutes by
walking or jogging lightly on the spot or use a DKN
treadmill, bike or elliptical strider. Try to include some
simular movements that make up your workout,
include stretches to target your tighter muscles. The
duration of the warm up activity will depend on the
intensity of your workout as well as your own fitness
level.
Work-out
During the actual training a rate of 70% -85% of the
maximum pulse rate should be chosen.
The time-length of your work out can be calculated
with the following rule of thumb:
Summary of Contents for DUNLOP R-300
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Page 9: ...53 18 52 53 18 55 52 2pcs 2pcs 2pcs...
Page 10: ...79 78 27 24 23...
Page 11: ...34 44 40 a 37 39 38 40 f ront w ard backw ard b dow n up...
Page 12: ...3 4 2 1 14 41 2pcs 2pcs 4pcs 4pcs 35 36 46 15 16 17 18 15 30 41...
Page 13: ...2 1 30 14...
Page 14: ...33 32 16 31 12 11 10 9 4 12 13 PULSE SENSO R INPUT INPUT...
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