How To Choose Aerobic Workout Intensity - Technogym ROTEX 600 XT PRO Benutzerhandbuch

2.4 M
EDICAL AND ATHLETIC INFORMATION AND ADVICE
Exercising regularly has a positive effect on
blood pressure, on the amount of cholesterol
in the blood, on heart and blood vessel
functioning, on the capacity to burn fats and
carbohydrates. In thus reducing the risk of
heart disease, it contributes to a better and
longer life.
To benefit from aerobic exercise, you must
do it regularly, at moderate intensity and
for an adequately long time (at least 20
minutes).

2.4.2 How to choose aerobic workout intensity

Being fit means having frequently subjected
your body to enough heavy stimulus to
provoke changes in your organs and your
body's systems.
To improve aerobic capacity, it is important
to keep your heart rate between 60 and 80%
of the maximum while exercising. In fact,
exercising too lightly is not enough of a
stimulus, while exercising too intensely
Specifically, aerobic exercise should be
done 3 to 5 times a week, 20 to 50 minutes
per session at an intensity between 60 and
80% of your theoretical maximum HR (see
section 2.4.2).
Workloads should be increased gradually,
whenever you manage to finish the workout
without overtiring yourself.
W
ARNING
Do not overdo it, especially at the
start, because overly strenuous
workouts can be harmful.
produces large amounts of lactic acid whose
accumulation overtires your muscles and
makes you stop exercising.
The following table shows the optimal pulse
rate levels in relation to age and the goal
being pursued. Theoretical maximum heart
rate (100%) is calculated on the basis of age
using the formula: 220 - age.
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