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
