Resting Heart Rate; Calorie Counter; Training Overview - Casada POWERBOARD 3.0 Bedienungsanleitung

Resting Heart Rate

The resting heart rate is an indicator of your fit-
ness. It is best measured in the morning shortly
after waking whilst lying down, when the body
is still completely relaxed. Measure using thumb
and index finger either from the left wrist or the
MAN
FITNESS AGE
18-25
Athleate 49-55
Excellent 56-61
Good 62-65
+ Above average 66-69
Average 70-73
– Below average 74-81
Poor 82+
WOMAN
FITNESS AGE
18-25
Athleate 54-60
Excellent 61-65
Good 66-69
+ Above average 70-73
Average 74-78
– Below average 79-84
Poor 85+
34
carotid artery, counting the heart beat for 15 sec-
onds and multiplying the number by 4, or using a
pulse monitor.
26-35 36-45 46-55 56-65
49-54 50-56 50-57 51-56
55-61 57-62 58-63 57-61
62-65 63-66 64-67 62-67
66-70 67-70 68-71 68-71
71-74 71-75 72-76 72-75
75-81 76-82 77-83 76-81
82+ 83+ 84+ 82+
26-35 36-45 46-55 56-65
54-59 54-59 54-60 54-59
60-64 60-64 61-65 60-64
65-68 65-69 66-69 65-68
69-72 70-73 70-73 69-73
73-76 74-78 74-77 74-77
77-82 79-84 78-83 78-83
83+ 85+ 84+ 84+

Calorie counter

The calorie counter of PowerBoard 3.0 is a new
function to ensure even more effectiveness.
The calories displayed/consumed represent an
average standard value that can be reached by
consistent training. When finding one's position
on the PowerBoard 3.0 without movement you
consume much fewer calories than during an aver-
age training session with mediocre effort.
The calorie counter calculates the data on the ba-
sis of benchmarks which consist of several sport-
65+
ing activities. Average values, from a light walk to
50-55
quick jogging, or a normal work-out exercise with
56-61
62-65
66-69

Training overview

70-73
74-79
The recommended training time with the Power-
Board 3.0 is 10 minutes 3 times a week.
80+
This full body plan was established by a person-
al fitness coach and supports you in reaching
your goals. You can of course always tailor the
duration and intensity to suit your personal shape
or form and preferences. Remember that a sen-
sible warm-up is necessary before each training
65+
54-59
60-64
SECTION OF MUSCLES:
65-68
Breast
69-72
Repetition / Time
73-76
Back
77-84
Repetition / Time
84+
Stomach
Repetition / Time
Bum
Repetition / Time
Legs and calves
Repetition / Time
Shoulders and arms
Repetition / Time
or without weights, are calculated. The method for
calculating calories is based on the overall result
of the calorie consumption of these types of sports
with an average recorded weight of 85kg.
Using this particular method, calorie consumption
can be considered to be rather realistic. It is calcu-
lated by the second, so that if there are changes in
speed the calorie count is recalculated in order to
show an exact consumption.
session and should be by no means neglected.
Even if you just warm up for 5 minutes, you are
then ready to get started. There is a whole range
of exercises that you can perform using the Pow-
erBoard 3.0. If you desire new input or variety,
just take a look online or get in touch with your
PowerBoard 3.0 supplier.
EXERCISES:
Simple press-up Classic press-up Fly (with vibration
dumbbell)
20 20 20
Forearm support Cable rows (with Cable rows with both
vibration dumbbell) arms (with vibration
dumbbell)
60 sec 2x 20 20
Leg extensions Elbow to knee Side plank
20 2 x 20 2 x 15
Leg raises Leg raises Static bridge
(straight leg) (bent leg)
2 x 20 2 x 20 30 sec
Squat Static lunge Forward lunge
30 sec 2 x 30 sec 2 x 15
Lateral raises Front lifts Biceps curl (with
vibration dumbbell)
15 15 20
Dumbbell press (with Static press-up
vibration dumbbell)
20 20
Deadlift (with Bent arm lat
vibration dumbbell) pulldown
20 20
Side crunch
2 x 15
Dynamic bridge Static bridge
(with leg raised)
10 2 x 15
Standing calf raises
60 sec
Dumbbell raise (with Static press-up
vibration dumbbell)
20 20
35