Selecting And Monitoring The Target Pulse; Stretching For Warming Up And Cooling Down - SPORTSTECH sBike Benutzerhandbuch

8.2 SELECTING AND MONITORING THE TARGET PULSE

The pulse rate in BPM ('beats per minute') is an excellent indicator of whether you are exercising according
to your training goal and current fitness level. The BPMs for the respective training goals depend not
least on age. You should monitor your pulse in an appropriate way when exercising.
Many Sportstech devices show you not only as a numerical value, but also with colours, in which pulse
range you are - based on your age-typical maximum heart rate ('MHR'). Always observe the following
instructions:
WARNING! Danger of health damage or even death due to incorrect or excessive training!
Prevent overexertion! Always respect individual, current fitness levels. Pay attention to
•
body signals!
Pulse measurement systems can be inaccurate.
•
The training target ranges are only average guidelines that must be adapted to the
•
individual constitution. Medically well-founded support is recommended here!
Select your approximate target pulse like this:
• In the graphic below, select your approximate age.
• Below this, your approximate, age-typical maximum heart rate (MHR) is displayed as an estimated value.
Use the selection graphic A to
determine your target pulse
range.
• Go up from your age value
to the coloured area that
corresponds to your training
goal.
• Then go straight to the left and
read approximately the target
pulse on the scale.
You can determine an average
value for the target pulse via the
selection table B. For this:
• From your age value, go down
to the row in the table that
corresponds to your training
goal.
• Read off the numerical value.
It is a guideline value that you
can use as a target pulse.
In all cases:
Check whether the determined target pulse corresponds to your needs. If not, adjust it until you
•
find an optimal value.
The LED colour shows you in real time during training in which percentage range of the age-
•
typical maximum heart rate (MHR) you are currently training. The colours correspond to the
diagrams above.

8.3 STRETCHING FOR WARMING UP AND COOLING DOWN

• To begin your training session, do some stretching. Never overstretch your muscles.
• We recommend to perform each of the following excercises 10 times and to repeat the complete cycle
up to five times. Then make your training according to your personal fitness level.
• After training, also do stretching excercises to properly cool down.
36
190
170
150
130
110
90
70
AGE 20 25
MHR 200 195 190 185 180
Intensity
High Performance High Performance
180 176
(!) (!) 90% 90%
> >
Anaerobic Anaerobic
171 167
82..90% 82..90%
Aerobic 2 Aerobic 2
155 151
74..82% 74..82%
Aerobic 1 Aerobic 1
139 136
66..74% 66..74%
Fat burning Fat burning
123 120
58..66% 58..66%
Warm up/ down Warm up/ down
107 104 102
50..58% 50..58%
Regeneration Regeneration
100 98
50% 50%
< <
30 35 40 45 50
175 170
BPM (Average values)
171 167 162 158 153
162 158 154 150 145
147 143 140 136 132
132 129 125 122 118
117 114 111 108 105
99 96 94 91
95 93 90 88 85
55 60 65 70
165 160 155 150
149 144 140 135
141 137 133 128
128 124 120 116
115 111 108 104
101 98 95 92
88 86 83 80
83 80 78 75