DKN technology AM-1 Mode D'emploi page 30

They often become good results when the level of
effort correspond to the optimal heart rate in a certain
age category.
The training by interval usually contains a series of
efforts and a series of relaxation. The series of
relaxation contains moments of partial rest.
Continuous training is chosen by 80 to 90% of the
sportsmen who wants to work on endurance. We
therefore recommend continuous training to every
sporty amateur.
60%
Hr
MAX/ MAX/
MAX/
Age min. min.
min
20 200 120
25 195 117
30 190 114
35 185 111
40 180 108
45 175 105
50 170 102
55 165 99
60 160 96
65 155 93
70 150 90
Training evaluation
The preset program is only effective if you regularly
control yourself. It is better to use the term
"evaluation" because we evaluate the present
data/results in function of the next training cycle.
Even though the preset goals were chosen carefully
and realistic, it always is possible that the program of
a meso cycle is realized partially. This can have
several causes such as illness, injuries, occupation
activities, or other motifs to interrupt your training. If
you already reached some goals, but not all of them,
you have to adapt your training program for the next
meso cycle.
Training diary
The keeping of a training diary can help you in finding
the causes when you have not reached your goals.
In this diary you can write down different information,
which can help you to set up a training program, such
as your eating habits, periods of rest and sleep,
remarkable results etc. A visit to the dentist for
example can influence your training results. If you
can take into account certain circumstances, you can
avoid a stagnation in your results. Adaptations of
your training are usually important for the intensity of
your program, the succession and the repetitions of
the exercises and the achieving of results.
65% 70% 75% 80%
MAX/ MAX/ MAX/
min. min. min.
130 140 150 160
127 137 146 156
124 133 143 152
120 130 139 148
117 126 135 144
114 123 131 140
111 119 128 136
107 116 124 132
112 120 128
104
101 109 116 124
98 105 113 120
•
Make sure if a fitness training doesn't cause
problems for your health.
•
Evaluate your level of power, endurance,
flexibility, speed and coordination before you
start training.
•
Set realistic goals based on your physical
possibilities.
•
Set up a training program for a longer period (6
to 12 months)
•
Divide your long term planning up into different
cycles (meso cycle) of 4 to 6 weeks.
85%
•
MAX/ Make sure there is enough variation in your
min.
training. Train on endurance, power and muscle
development.
170
If you choose for endurance training, vary between
166
short, mid-long and long training periods.
162
•
During a meso cycle you have to increase the
157
intensity of the training for endurance as well as
153
for muscle training. Limit the intensity of the
149
training in the beginning of every new cycle.
145
•
Evaluate regularly your training to make sure you
140
are on the right track and if you can achieve your
most important goals, if not:
136
132
1. Adapt the next meso cycle
128
2. Repeat the initial test
3. Do interim tests at the end of every meso cycle
Success
Even after a short period of regular exercises you will
realise that you constantly have to increase the
pedalling resistance to reach your optimum pulse
rate.
The units will be continuously easier and you will feel
a lot fitter during your normal day.
For this achievement you should motivate yourself to
exercise regularly. Choose fixed hours for your work
out and do not start training too aggressively.
An old saying amongst sportsmen says:
"The most difficult thing about training is to start it."
Wishing you lots of fun and success with your
exerciser.
All data displayed are approximate guidance and
cannot be used in any medical application.
Heart rate displayed is an approximate read-out,
and may not be used as guidance in any cardio-
vascular related medical or paramedical
program.
Summary