20
UNIX S
PrIncIPLeS FOr eFFectIVe traInInG
The exercise bike uses sports medicine and exercise science amongst other
things to check the functional ability of the heart, circulation and breathing
systems.
To check if, after several weeks of training, you have achieved the desired
effects you can observe the following:
1. You are able to complete a predetermined endurance session at a
lower heart rate than before.
2. You are able to maintain a predetermined endurance session at the
same heart rate for a longer time.
3. You recover from a predetermined endurance session more quickly
than before.
cOrrect VaLUeS FOr endUrance traInInG
maximum heart rate:
Maximum effort is understood to mean achieving the
individual maximum heart rate. The maximum achievable heart frequency
is dependent on age.
The following rule of thumb applies here: the maximum heart rate per minute
corresponds to 220 heartbeats minus age.
FOr examPLe:
at 50 years old > 220 50 = 170 bpm.
exercISe IntenSItY
aerobic heart rate:
the optimum exercise intensity is when 6575% (see
diagram) of the individual heart / circulation power is reached. This value
changes according to age.
heart
rate
heart rate dIaGram
220
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75 80 85 90
aGe
maximum heart rate
(220 minus age)
Fitness heart rate
(75% of max. heart rate)
Fat-burning heart rate
(65% of max. heart rate)
FItneSS and Fat BUrnInG
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