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 treadmill, bike
or elliptical strider. Try to include some similar 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:
Daily work-out: 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
Cool down
To introduce an effective cool-down of the muscles and the metabolism the intensity should be drastically
decreased during the last 5 – 10 minutes.
Stretching is also helpful for the prevention of muscle ache.
Success
Even after a short period of regular exercises you will realise that you constantly have to increase the pedalling
resistance to reach your optimum pulse rate.
The units will be continuously easier and you will feel a lot fitter during your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose fixed hours for your work out
and do not start training too aggressively.
An old saying amongst sportsmen says:
“The most difficult thing about training is to start it.”
Wishing you lots of fun and success with your exerciser.
All data displayed are approximate guidance and cannot be used in any medical application.
Heart rate displayed is an approximate read-out, and may not be used as guidance in any cardio-vascular
related medical or paramedical program.
PULSE TRAINING - CHART
AGE
FC
MAX/min
60%
MAX/min
65%
MAX/min
70%
MAX/min
75%
MAX/min
80%
MAX/min
85%
MAX/min
20
200
120
130
140
150
160
170
25
195
117
127
137
146
156
166
30
190
114
124
133
143
152
162
35
185
111
120
130
139
148
157
40
180
108
117
126
135
144
153
45
175
105
114
123
131
140
149
50
170
102
111
119
128
136
145
55
165
99
107
116
124
132
140
60
160
96
104
112
120
128
136
65
155
93
101
109
116
124
132
70
150
90
98
105
113
110
128
Summary of Contents for IN 5667
Page 1: ...USER MANUAL EN IN 5667 Elliptical inSPORTline Austin MG...
Page 4: ...ASSEMBLY INSTRUCTION STEP 1...
Page 5: ...STEP 2...
Page 6: ...STEP 3...
Page 7: ...STEP 4...
Page 8: ...STEP 5...
Page 14: ...EXPLODED DRAWING...
Page 15: ...JOINTING MATERIAL...
