15
Training with an exercise bike is ideal movement training for strengthening important muscle groups and the
cardio – circulatory system.
General notes for training
-
Never do exercise immediately after a meal
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If possible, orient your training to pulse rate
-
Do muscle warm – ups before starting by loosening or stretching exercises
-
When finish your training, please reduce speed. Never abruptly end your training.
-
Do some stretching exercises when finished with your training.
7.1 Training frequency
To improve your physical fitness and to enhance your stamina over the long term, we recommend training at least
three times a week. This is the average training frequency for adults in order to obtain long time stamina success
or high fat burning. As your fitness level increases, you also can train daily. It is particularly important to train at
regular intervals.
7.2 Training intensity
Carefully structure your training. The intensity should be increased gradually, so that no fatigue of the musculature
or the locomotors system occurs.
RPM
In terms of a targeted endurance training in principle it is recommended to select rather a lower resistance and to
exercise at a higher rpm (revolutions per minute). Ensure that the rpm is higher than 80 RPM but does not exceed
100 RPM.
7.3 Heart rate training
For your personal pulse zone it is recommended that an aerobic training range is chosen. Performance increases
in the endurance range are principally achieved by long training units in the aerobic range.
Find this zone in the target pulse diagram or orient yourself on the pulse program. You should complete 80% of
your training in this aerobic range (up to 75% of your maximum pulse).
In the remaining 20% of the time, you can integrate load peaks, in order to shift your aerobic threshold value
upwards. With the resulting training success you can later produce higher performance at the same pulse: this
means an improvement in your physical shape.
If you already have some experience in pulse – controlled training you can match your desired pulse zone to your
special training plan or fitness status.
Note:
Because there are persons which have “high” and “low” pulses, the individual optimum pulse zones (aerobic zone,
anaerobic zone) may differ from those of the general public (target pulse diagram).
In these cases, training must be configured according to individual experience. If beginners are confronted with
this phenomenon, it is important to consult a doctor before start training, in order to check your health capacity for
training.
Generally we recommend that everyone first consults a doctor, before doing any fitness training.
7.4Training control
Both medically and in terms of training physiology, pulse – controlled training makes most sense and is oriented
on the individual maximum pulse.
This rule applies to beginners, ambitious recreational athletes and to professionals.
Depending on the goal of training and performance status, training is done at a specific intensity of individual
maximum pulse (expressed in percentage points).
In order to effectively configure cardio – circulatory training according to sports – medical aspects, we recommend
a training pulse rate of 70% - 85% of maximum pulse. Please refer to the following target pulse diagram.
Measure your pulse rate at the following points in time:
1. Before training
= resting pulse
2. 10 minutes after training start = training / working pulse
3. 1 minute after training
= recovery pulse
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During the first weeks, it is recommended that training is done at a pulse rate at the lower limit of the
training pulse zone (approximately 70% or lower)
-
During the next 2 – 4 months, intensify your training stepwise until you reach the upper end of the training
pulse zone (approximately 85%) but without overexerting yourself.
-
Although you are in a good condition, disperse easier units in the lower aerobic range time and again in
your training program, so that you regenerate sufficiently. A “good” training always means intelligent
training, which includes regeneration at the right time. Otherwise overtraining results and your condition
worsen
7. Training manual
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