Conditioning Guidelines - Ultrasport F-BIKE 200B Gebrauchsanweisung

CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment;
a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
fitness will improve over the next six to eight weeks. Don't be discouraged if it takes longer. It's important
to work at your own pace. Ultimately, you'll be able to exercise continuously for 30 minutes. The better
your aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these
essentials :
• Have your doctor review your training and diet programs to advise you of a workout routine you should
adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat, even surface at least 3 feet from walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with
the proper intensity. The proper intensity level can be found by using
your heart rate as a guide. For effective aerobic exercise, your heart
rate should be maintained at a level between 70% and 85% of your
maximum heart rate as you exercise. This is known as your target zone.
You can find your target zone in the table below. Target zones are listed
for both unconditioned and conditioned persons according to age.
During the first few months of your exercise program, keep your heart
rate near the low end of your target zone as you exercise. After a few
months, your heart rate can be increased gradually until it is near the
middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your
legs or walking around and place two fingers on your wrist. Take a
six-second heartbeat count and multiply the results by 10 to find your
heart rate. For example, if your six-second heartbeat count is 14, your
heart rate is 140 beats per minute. (A six-seconds count is used because
your heart rate will drop rapidly when you stop exercising.) Adjust the
intensity of your exercise until your heart rate is at the proper level.
GB
25
www.ultrasport.net
UNCONDITIONED CONDITIONED
AGE TARGET ZONE TARGET ZONE
(BEATS/MINS) (BEATS/MINS)
20 138-167 133-162
25 136-166 132-132
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139