Handleiding Dunlop 20110 Vibration Trainer (pagina 23 van 45) (Nederlands, Engels, Frans, Spaans)

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Training Instructions

If you have not been physically active for a

long period of time and also to avoid health

risks you should consult your general

physician before starting to exercise.

To achieve a considerable improvement of your

physical resistance and your health, some aspects of

how to achieve the most efficient training should be

followed:

Intensity

To achieve maximum results the right intensity has to

be chosen. The heart rate is used as guideline.

As a rule of thumb the following formula is commonly

used:

Maximum pulse rate = 220 - Age

While exercising the pulse rate should always be

between 60% - 85% of the maximum pulse rate.

For your personal training rates please see the

attached pulse rate chart.

When starting to exercise you should keep your rate at

70% of your maximum pulse rate in the first couple of

weeks.

With increasing improvement of fitness the pulse rate

should be slowly increased to 85% of your maximum

pulse rate.

This is a personal orientation value. Consult

your physician for professional advise before

adapting a heart rate recovery program.

Fat burning

The body starts to burn fat at approx. 65% of the

maximum pulse rate.

To reach an optimum at burning rate, it is advisable to

keep the pulse rate between 70% – 80% of the

maximum pulse rate.

The optimum training amount consists of

three workouts per week 30 minutes each.

Example:

You are 52 years of age and would like to start

exercising.

Maximum pulse rate = 220 - 52(age) = 168 pulse/min

Minimum pulse rate = 168 x 0.7 = 117 pulse/min

Highest pulse rate = 168 x 0.85 = 143 pulse/min

During the first weeks it is advisable to start with a

pulse rate of 117, afterwards increase it to 143.

With increasing improvement of fitness the training

Intensity should be increased to 70% - 85% of your

maximum pulse rate.

This can be done by increasing the pedalling

resistance, by using a higher pedalling frequency or

with longer training periods.

Training Organisation

Warm-up

Before every training session you should warm-up for

5-10 minutes.

Some stretching and pedalling with low pedalling

resistance will get you started.

Dunlop warming-up program

Stretch or flexibility training is vital for a fit and healthy

physique. By training your body to become more

supple, you will improve circulation and help keep your

muscles mobile. The Dunlop warming-up programme

allows you to achieve a supple and well-toned form.

If you have not focused on stretch training before, start

with gentle stretches and increase the length or time of

the stretch as you become more flexible over time.

With a wide variety of fitness items throughout the

Dunlop range, you will always find a product to match

your fitness level.

Prior to exercise, make sure you warm up thoroughly

to protect against injury and prepare yourself for the

activity to come. Warm up for 8 to 10 minutes by

walking or jogging lightly on the spot or use a Dunlop

treadmill, bike or elliptical strider. Try to include some

simular movements that make up your workout,

include stretches to target your tighter muscles. The

duration of the warm up activity will depend on the

intensity of your workout as well as your own fitness

level.

Work-out

During the actual training a rate of 70% -85% of the

maximum pulse rate should be chosen.

The time-length of your work out can be calculated

with the following rule of thumb:

daily work-out: approx. 10 min. per unit

2-3 x per week: approx. 30 min. per unit

1-2 x per week: approx. 60 min. per unit

Cool down

To introduce an effective cool-down of the muscles

and the metabolism the intensity should be drastically

decreased during the last 5 – 10 minutes.

Stretching is also helpful for the prevention of muscle

ache.

Success

Even after a short period of regular exercises you will

realise that you constantly have to increase the

pedalling resistance to reach your optimum pulse rate.

The units will be continuously easier and you will feel a

lot fitter during your normal day.

For this achievement you should motivate yourself to

exercise regularly. Choose fixed hours for your work

out and do not start training too aggressively.

An old saying amongst sportsmen says:

“The most difficult thing about training is to start it.”

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