Skandika Fitness Regatta Pro Neptun Instructions De Montage Et Mode D'emploi page 26

TRAINING
Beginners
Beginners should aim at obtaining basic stamina as this will lay grounds for fat burning. Fat burning
means low intensity and longer workout.
How to calculate your pulse:
Maximum pulse: 220 minus your age; 60-65% of that result
Begin with 10 minutes at low resistance:
Try to hold the calculated pulse and increase to 12 minutes during the next exercise units, then 14
minutes, 16 minutes etc. until you have easily reached the duration of 1 hour.
Now set back the timing to 10 minutes and increase the resistance. Procede as outlined before and
increase in 2 minute intervals.
As long as you are able to talk during the training you are in the proper training level.
Beginners, who have not been active for years may take quite some time for this. The body may take
weeks – for older people even months to change from the idle stage to regular physical activity.
Advanced trainers
Advanced trainers my start out with higher pulse rates.
Maximum pulse: 220 minus your age; 80-85% of that result
Both beginners and advanced are training in the cardiovascular level for higher pulse rates.
Cardiovascular means higher intensity and shorter workout. Between 30 to 40 minutes. The principle
of the training remains the same. You start out with 10 minutes, then 12 minutes etc.
The goal for cardiovascular training is to master higher intensity at a low pulse.
Summarizing you can say that you can aim at different effects depending on the intensity and duration
of the training. The lower the intensity the carbohydrate consumption moves to fat burning and the
other way around will an increased intensity lead to more carbohydrate consumption.
For heart rates (pulse) according to your age and fitness please consult the table on the next page.
MAX states the maximum heart rate and the percentages next to it show the respective percent values
of the maximum frequency.
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