Skandika Fitness SF-3200 Bedienungsanleitung Seite 48

TRAINING
Beginner
The beginner should always have a goal to acquire a basic endurance as it should be considered as
fat burning training. Fat burning training means low intensity and longest possible stress duration.
Calculate your pulse in this way:
Maximum pulse: 220 minus age, from that 60-65%
You begin with 10 minutes in program 1:
Try to retain the calculated pulse and increase in the next training session to 12 minutes, then 14 mi-
nutes, 16 minutes etc. until you can sweat it out for 1 hour without any trouble.
After that, you go 10 minutes back and select program 2. You proceed again in this manner and incre-
ase the time every 2 minutes.
If you can talk during the training, you are in a right training range.
Beginners, who were possibly inactive for years, must give themselves more time because the body
requires weeks and for elderly people it possibly requires months to shift from inactivity to a regular
physical training.
Advanced learners
Advanced learners, who already have a basic endurance, can begin with a higher pulse rate.
Maximum pulse: 220 minus age, from that 80 – 85%
In case of beginners and advanced learners, if we come in higher pulse rate, train more in cardiovas-
cular area.
Cardiovascular training means higher intensity and shorter stress phase. Between 30 and 40 minutes.
The training principle is the same as in case of the basic training. You start again with 10 minutes, then
12 minutes etc.
The target of cardiovascular training is to manage higher intensity at low pulse rate.
In summary, it can be stated that depending on the stress intensity and training duration, different
effects can be targeted. With reduction in stress intensity, the carbohydrate catabolism turns in fat ca-
tabolism and vice versa, the carbohydrate catabolism increases on increasing the intensity.
For the heart rate (pulse) corresponding to your age and your fitness, refer to the heart rate table on
the next page. MAX denotes the maximum heart rate; the percentage values show the corresponding
percentage values of the maximum heart rate.
48