39
GB
Beginner
For a beginner the aim should always be to acquire a basic endurance, since this is regarded as a fat
burning workout. Fat burning training is, low intensity and as long duration exposure as possible.
You calculate your heart rate like this:
Maximum heart rate: 220 minus your age, of which 60-65%
You start with 10 minutes on program 1:
Try to keep the calculated pulse and increase at the next training session to 12 minutes, then 14 minu-
tes, 16 minutes, etc. until you can hold out without problem for about 1 hour.
Then go back with the time on 10 minutes and select program 2. Proceed again and increase the time
in 2-minute intervals.
As long as you can talk while exercising, you are in the right training zone.
Training beginners, who may have been physically inactive for years, must give a lot of time. Because
the body needs weeks in the elderly may even months to move from inactivity to a regular physical
training umzustellen.
Advanced
Advanced students who already have a basic endurance, can start with higher pulse frequencies.
Maximum heart rate: 220 minus your age, of which 80-85%
If there are higher pulse frequencies for beginners and advanced students, work more in the cardio-
vascular area.
Cardiovascular training means higher intensity and shorter loading phase between 30 and 40 minu-
tes. The training principle is the same as in the basic training. You start again with 10 minutes, then
12 minutes, etc.
The goal of a cardiovascular workout is to handle higher intensities at the lowest possible pulse.
In summary it can be said that depending on the exercise intensity and exercise duration different
effects can be achieved. In the reduction of the stress intensity of the carbohydrate degradation is
always more in a fat loss and reversed, the intensity of the carbohydrate-degrading is reinforced with
a boost.
Gather your heart rate (pulse) according to your age and your fitness from the cardiac frequency tables
described on the following page. MAX is the maximum heart rate. The percentages show the corres-
ponding percentage of maximum heart rate
TRAINING
Summary of Contents for JUPITER Series
Page 1: ...Art Nr SF 1010 rot SF 1010GN grün ...
Page 4: ...4 CHECKLISTE ...
Page 5: ...5 DE Schritt 1 AUFBAUANLEITUNG ...
Page 26: ...26 CHECKLIST ...
Page 27: ...27 GB Step 1 ASSEMBLY INSTRUCTION MANUAL ...
Page 48: ...48 CHECK LIST ...
Page 49: ...49 FR 1ère étape INSTRUCTIONS D ASSEMBLAGE ...
Page 68: ...2015 01 30 ...
