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7.4 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.
7.5 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.
190
170
150
130
110
90
70
AGE
20
25
30
MHR 200 195 190 185 180
Intensity
High Performance
High Performance
180
176
171
(!)
(!)
90%
90%
> >
Anaerobic
Anaerobic
171
167
162
82..90%
82..90%
Aerobic 2
Aerobic 2
155
151
147
74..82%
74..82%
Aerobic 1
Aerobic 1
139
136
132
66..74%
66..74%
Fat burning
Fat burning
123
120
117
58..66%
58..66%
Warm up/ down
Warm up/ down
107 104 102
50..58%
50..58%
Regeneration
Regeneration
100
98
95
50%
50%
< <
35
40
45
50
55
175
170
165 160 155
BPM (Average values)
167
162
158
153
149 144 140 135
158
154 150 145
141
143 140 136
132
128
124
129
125
122
118
115
114
111
108 105
101
99
96
94
91
88
93
90
88
85
83
EN
DE
60
65
70
150
137
133
128
120
116
111
108 104
98
95
92
86
83
80
80
78
75
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