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:
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.
Training frequency Extent of training session
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
4th week
3rd week
2nd week
1st week
Either 10 min / training unit in daily training
or approx. 30 min / training unit with 2–3x / week.
or approx. 60 min / training unit with 1-2x / week
Glossary
Age
Input for the calculation of the maximum pulse.
Dimension
Units for the display of km/h or mph, KJoule or kcal.
Fat burning pulse
Calculated value of: 65% maximum pulse.
Fitness pulse
Calculated value of: 75% maximum pulse.
Glossary
An accumulation of attempts at explanation.
HI symbol
If “HI” is displayed, the target pulse is too high by 11 beats. If
“HI” blinks, the maximum pulse is exceeded. “HI” monitoring is
always activated.
LO symbol
If “LO” is displayed, the target pulse is too low by 11 beats.
“LO” monitoring is activated, if the target pulse is reached
during training.
Maximum pulse(s)
Value calculated from 220 minus age.
Menu
Display, in which values can be entered or selected.
Pulse
Registration of the heart beat per minute.
Recovery
Recovery pulse measurement at the end of training. The differen-
ce between start pulse and end pulse of a minute is calculated.
With the help of this difference, a fitness mark is determined. If
you train regularly, the improvement of this mark is an indicati-
on for your fitness progression.
Reset
Deletes the display contents and resets the display.
Target pulse
Input of a particular pulse value, which is be monitored.
Training and Operating Instructions
20
GB
