Tip For Your Workout - sportplus ERGO X-BIKE Bedienungsanleutung

7. TIPS FOR YOUR WORKOUT
IMPORTANT NOTES ON TRAINING
• Please consult your physician before beginning training. Ask your physician about
the extent of training appropriate for you. Improper or excessive training may result
in damage to health.
• Do not overstrain your own body. Do not train when you are tired or exhausted. If you
are unaccustomed to physical activity, begin slowly.
• Cease training immediately if you feel any pain or discomfort.
• Do not eat anything for a half hour before and after training.
• Breathe evenly and calmly during training.
• To prevent injury, begin each training session with warm-up exercises and end with a
cool-down phase. You can use the exercises described in this manual. You may also
refer to reliable sources for more exercises.
• Be sure to drink enough fluids during training. Please note that it the recommended
fluid intake of approx. 2 liters daily increases through physical strain. The fluids you
drink should be at room temperature.
• Use the product only wearing sports wear and appropriate shoes with nonslip soles.
Do not wear loose clothing that could catch on the unit during training.
• Check your pulse regularly. Establish your personal training frequency range to
achieve the best training results. Take into consideration your age as well as your
physical condition. The following table offers a reference point for establishing your
ideal training pulse:
Age
20 years of age
25 years of age
30 years of age
35 years of age
40 years of age
45 years of age
50 years of age
55 years of age
60 years of age
65 years of age
70 years of age
Heart rate range 50-75%
(beats per minute)
- ideal training pulse -
100 – 150
98 – 146
95 – 142
93 – 138
90 – 135
88 – 131
85 – 127
83 – 123
80 – 120
78 – 116
75 – 113
36
Maximum heart rate 100%
(220 beats – age)
200
195
190
185
180
175
170
165
160
155
150