Stimmen - 4, Durchschnittliche Bewertung: 4.3
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Anleitung Zusammenfassung
If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. If communication is lost for 30 seconds, the bike will exit the HRC workout into a manual workout. The transmitter strap sends a low-level radio signal to the bike, so interference from other radio and sound waves (including everything from cordless telephones to loudspeakers) is possible. The good news is that this interference is usually quite brief. If you continue to have intermittent heart rate display problems, consult your local service technician, as the transmitter strap batteries may be low. Make sure you breathe smoothly and regularly. Talking during your workout usually causes heart rate spikes of five beats per minute or more, so avoid talking as much as possible. Maintain a smooth pedaling motion. Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Chapter Five Creating An Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your F.I.T. Program Establishing and Maintaining Fitness Weight Control & Weight and Sports Training Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance 26 PS50 Recumbent Bike Owner’s Guide What is the F.I.T. Concept? Chapter Five: Creating an Exercise Program The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are significantly smaller with less frequent exercise. Intensity: How Hard You Exercise Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system. Only your doctor can prescribe the target heart range appropriate for your particular needs and physical condition. Start with exercise that stimulates you to breathe more deeply. Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain. If you are just beginning an exercise program, you may be most comfortable pedaling at a speed of 1-2 mph. As you use your bike regularly, higher speeds may be more comfortable and more effective. Inability to maintain a smooth, rhythmic motion suggests that your speed and/or tension may be too great. If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard. What is the F.I.T. Concept? What is the F.I.T. Concept? Chapter Five: Creating an Exercise Program As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone. Increase the speed and/or workload on the bike to raise your heart rate to the level recommended by your doctor. METs One MET is the amount of energy your body uses when you're resting. If a physical activity has an equivalent of 6 METs, its energy demands are 6 times that of your resting state. The MET is a useful measurement because it accounts for differences in body weight. See Appendix B for more details. Time: How Long You Exercise Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain exercise within your target heart range, the greater the aerobic benefits. To begin, maintain two to three minutes of steady, rhythmic exercise and then check your heart rate. The initial goal for aerobic training is 12 continuous minutes. Increase your workout time approximately one or two minutes per week until you are able to maintain 20-30 continuous minutes at your target heart rate. Using the F.I.T. Concept Chapter Five: Creating an Exercise Program The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. You can get valuable fitness benefits from your TRUE PS Bike. Using the bike regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The bike will also help you develop added muscle endurance and balanced strength throughout your body. Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (See chart in Appendix A.) It's also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines target heart rate as 60-75 pe...