Skandika Fitness Regatta Oxford Pro Aufbau- Und Bedienungsanleitung Seite 25

EXERCISE
Beginner
A beginner should try to workout regularly in order to built up a basic stamina. This basic stamina
helps to burn bodyfat - therefore the training intensity should be low to medium and the workout time
should be relatively long.
How to calculate the ideal pulse frequency for training:
Maximum pulse frequency: 220 minus age and then around 60 - 65 % of this value.
Begin with 10 minutes of exercise with low tension:
Try to exercise within the calculated pulse frequency and to increase the exercise time to 12 minutes,
then 14 minutes, 16 minutes and so on until you reach 1 hour of exercise time without problems.
After that you return to 10 minutes exercise time but with higher intensity and try to increase the exer-
cise time with each workout session by 2 minutes. As long as you can talk without problem during
training, you are exercising with the optimal intensity grade.
Especially beginners, who were inactive for many years before, need a lot of time to increase exer-
cise time and intensity. The body needs some weeks (sometimes even months) to get used to an
exercise on a regular base.
Advanced
Advanced athletes already have a basic stamina and therefore they are able to increase exercise
time and intensity more quickly.
Maximum pulse frequency: 220 minus age and then around 80 - 85 % of this value.
Higher pulse rates mean, that the stamina is trained more effectively, but the amount of fat burn is
going down.
A heart-/blood-circular training means to lower the training time but to excercise with a higher intensi-
ty. Try to exercise for about 30 to 40 minutes, but start with 10 or 12 minutes and slowly increase the
time from one workout to next workout.
The aim of an effective heart-/blood-circular training is to become able to execise with higher intensi-
ties with a preferably lower pulse.
To sum it up: Depending on intensity and duration the athlete achieves different training results. If the
intensity will be lowered, more body fat will be burned - if the intensity will be increased, more carbo-
hydrates will be burned.
The heart rate (pulse) table on the next page show you the different values for different age groups.
MAX is the maximum heart rate and the percent values show the respective values for the heart rate.
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