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OW NER 'S MA NUA L
•
C 60
The best training to improve your general fitness is
properly efficient, not too heavy and not too easy. It’s
good to sweat while working out, but important still
to be able to talk comfortably. This type of exercise
is called aerobic or endurance exercise and your body
produces the required energy by burning body fat with
the aid of oxygen. This in turn leads to a reduction in
fat tissue. No matter what your goal, you’ll get the
best results by training at the right level of effort, and
the best measure is your own heart rate. First find
your maximum heart rate i.e. where the rate doesn’t
increase with added effort. If you don’t know your
maximum heart rate, please use the following formula
as a guide:
220 – AGE
The maximum varies from person to person. The
maximum heart rate diminishes on average by one
point per year. If you belong to one of the risk groups
mentioned earlier, ask a doctor to measure your
maximum heart rate for you. We have defined three
different heart rate zones to help you with targeted
training.
BEGINNER
•
50-60 % of maximum heart rate
Also suitable for weight-watchers, convalescents
and those who haven’t exercised for a long time.
Three sessions a week of at least a half-hour each
is recommended. Regular exercise considerably
improves beginners’ respiratory and circulatory
performance and you will quickly feel your
improvement.
TRAINER
•
60-70 % of maximum heart rate
Perfect for improving and maintaining fitness.
Even reasonable effort develops the heart and lungs
effectively, training for a minimum of 30 minutes at
least three times a week. To improve your condition
still further, increase either frequency or effort, but not
both at the same time!
ACTIVE TRAINER
•
70-80 % of maximum heart rate
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
Rest is as important as exercise in a fitness program.
If you for instance exercise conscientiously for three
weeks, it’s good to make the following week a little
lighter.
MEASURING HEART RATE WITH HAND
SENSORS
Pulse is measured wiith sensors which are located
in the hand supports and which measure the
pulse eachtime the user touches both sensors
simultaneously. For reliable pulse measurement, the
skin must be in continuous contact with the sensors
and the skin in contact with the sensors should be
slightly moist. Too dry or too moist skin will impair
hand pulse measurement. Please note also that active
use of the upper body muscles during exercise
may interfere with hand pulse measurement: active
muscles transmit similar electronic signals as the heart
muscle. Therefore, we recommend that arms be kept
relaxed during pulse measurement.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable way of measuring the heart rate
is telemetric measurement using a transmitter belt.
If you want to measure your heart rate this way
during your workout, moisten the grooved electrodes
on the transmitter belt with saliva or water. Fasten
the transmitter just below the chest with the elastic
belt, firmly enough so that the electrodes remain in
contact with the skin while pedaling, but not so tight
that normal breathing is prevented. If you wear the
transmitter and belt over a light shirt, moisten the shirt
slightly at the points where the electrodes touch the
shirt. The transmitter automatically transmits the heart
rate reading to the meter up to a distance of about 1
meter. The heart rate value is displayed in the meter.
Follow your heart rate during the training.
REMARKS ON TELEMETRIC MEASUREMENT
If the electrode surfaces are not moist, the heart
rate reading will not appear on the display. If the
electrodes are dry, they must be moistened again.
Allow the electrodes to warm up properly to ensure
accurate heart rate measurement. If there are several
telemetric heart rate measurement equipments next
to each other, the distance between them should be
at least 1.5 m. Similarly, if there is only one receiver
and several transmitters in use, only one person with a
transmitter should be within transmission range. The
transmitter is switched to an active state only when
it is being used for measurement. Sweat and other
moisture can, however, keep the transmitter in an
active state and waste battery energy. Therefore it is
important to dry the electrodes carefully after use.
When selecting training attire, please note that some
fibers used in clothes (e.g. polyester, polyamide)
create static electricity, which may prevent reliable
heart rate measurement.
Please note that a mobile phone, television and other
electrical appliances form an electro-magnetic field
around them, which will cause problems in heart rate
measurement.