TRAINING INSTRUCTION
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:
If you have not been physically active for a longer period of time
and also avoid health risks you should consult your general
physician before starting exercise.
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.
When starting to exercise, you should keep your rate at 60% 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.
FAT BURING
The body starts to burn fat at approx. 60% of the maximum 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 optimum
training amount consists of three workouts per week 30 minutes each.
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