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Kettler GIRO C 1 Classic - 07689-110 Manual

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YT 6710-7
17
EN
G
uide values for the endurance training
M
aximum pulse: maximum strain means the reaching of the
individual maximum pulse. The maximum achievable heart rate
is dependant on age.
Here, the following empirical formula applies: the maximum
h
eart rate per minute corresponds to 220 heart beats minus age
in years.
E
xample: age 50 years -> 220 – 50 = 170 pulse / min.
Load Intensity
L
oad pulse: the optimum intensity of load is reached at 65–75%
(see also diagram) of the maximum pulse. This value changes
depending on age.
Extent Of Load
Duration of a training unit and its frequency per week:
The optimum extent of load is attained, if 65–75% of the indivi-
dual heart / circulation performance is achieved over a longer
period.
Empirical Formula:
Beginners should not begin with training units of 30-60 minutes.
The beginner’s training can be planned as follows in the first 4
weeks:
Pulsediagramm
Fitness and Fat Burner
220
200
180
160
140
120
100
80
Pulse
Age
20 25 30 35 40 45 50 55 60 65 70 75 80
Maximalpulse
(220 minus Age)
F
itnesspulse
(75% of Max.Pulse)
F
at combustion pulse
(65% of Max.Pulse)
90
Training frequency Duration of training
daily 10 minutes
2–3 times a week 20–30 minutes
1–2 times a week 30–60 minutes
It is recommended that you perform approx. 5 minutes of exer-
cises before and after every training unit, in order to warm up
and cool down. There should be a training-free day between
each two consecutive training units, if you prefer training sessi-
ons of 20-30 minutes 3 times a week later on in your training.
Otherwise, there is no reason why you should not train daily.
… 17 …


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