WNQ WNQ-3618A, Manual

16

-

Every loading training unit in the upper pulse range of your individual performance should always be 
followed in subsequent training by a regenerative training unit in the lower pulse range (up to 75% of the 
maximum pulse). 

-

When your condition has improved, higher intensity of training is required for the pulse rate in order to 
reach the “training zone”, that is, that the organism is capable of higher performance. 

-

Calculation of the training / working pulse 

220 pulse beats per minute minus age = personal, maximum heart rate (100%) 

Training pulse 

Lower limit: 

(220 – age) x 0.70 

Upper limit: 

(220 – age) x 0.85 

7.5 Training duration 

Every training unit should ideally consist a warm – up phase, a training phase and finally a cool – down phase in 
order to prevent injuries. 

Warm up: 

5 – 10 minutes of calisthenics or stretching (also slow cycling). 

Training: 

15 – 40 minutes of intensive but not overextended training at the intensity mentioned above. 

Cool – down: 

5 – 10 minutes of slow cycling, followed by calisthenics or stretching, in order lo loosen the muscles. 

Stop training immediately if you feel unwell or if any signs of exhaustion occur! 

Alterations of metabolic activity during training: 

-

In the first 10 minutes of endurance performance our bodies consumes the sugar stored in our muscles: 
Glycogen. 

-

After about 10 minutes additionally fat will be burned. 

-

After 30 – 40 minutes fat metabolism is activated, and then the body’s fat is the main source of energy. 

-

 
 
7.6 Warm up and cool down 

Warming up is an important part of your workout and should 
begin every session. It prepares your body for more strenous 
exercise by heating up and stretching your muscles,  
increasing your circulation and pulse rate, and delivering  
more oxygen to your muscles.At the end of your workout,  
repeat these exercises to reduce sore Muscle problems. We  
suggest the following warm-up and cool-down 
Exercises: 
1. Toe Touch 
Slowly bend forward from your waist, letting your back and  
Shoulders relax as you stretch toward your toes. Reach  
down as far as you can and hold for 15 counts. 
2. Hamstring Stretch  
Sit with your right leg extended. Rest the sole of your left  
foot against your right inner thigh. Stretch toward your toe  
as far as possible. Hold for 15 counts. Relax and then