DKN technology Racer Pro Manual De Instrucciones página 34

Continuous training is chosen by 80 to 90% of the
sportsmen who wants to work on endurance. We
therefore recommend continuous training to every
sporty amateur.
HR 60% 65%
MAX/ MAX/ MAX/
Age min min min
20 200 120 130
25 195 117 127
30 190 114 124
35 185 111 120
40 180 108 117
45 175 105 114
50 170 102 111
55 165 99 107
60 160 96 104
65 155 93 101
70 150 90 98
Training evaluation
The preset program is only effective if you regularly
control yourself. It is better to use the term
"evaluation" because we evaluate the present
data/results in function of the next training cycle.
Even though the preset goals were chosen carefully
and realistic, it always is possible that the program of
a meso cycle is realized partially.
This can have several causes such as illness,
injuries, occupation activities, or other motifs to
interrupt your training. If you already reached some
goals, but not all of them, you have to adapt your
training program for the next meso cycle.
Training diary
The keeping of a training diary can help you in finding
the causes when you have not reached your goals.
In this diary you can write down different information,
which can help you to set up a training program, such
as your eating habits, periods of rest and sleep,
remarkable results etc. A visit to the dentist for
example can influence your training results. If you
can take into account certain circumstances, you can
avoid a stagnation in your results. Adaptations of
your training are usually important for the intensity of
your program, the succession and the repetitions of
the exercises and the achieving of results.
Summary
Make sure if a fitness training doesn't cause
•
problems for your health.
Evaluate your level of power, endurance,
•
flexibility, speed and coordination before you
start training.
34
70% 75% 80% 85%
MAX/ MAX/ MAX/ MAX/
min min min min
140 150 160 170
137 146 156 166
133 143 152 162
130 139 148 157
126 135 144 153
123 131 140 149
119 128 136 145
116 124 132 140
112 120 128 136
109 116 124 132
105 113 120 128
Set realistic goals based on your physical
•
possibilities.
Set up a training program for a longer period (6
•
to 12 months)
Divide your long term planning up into different
•
cycles (meso cycle) of 4 to 6 weeks.
Make sure there is enough variation in your
•
training. Train on endurance, power and muscle
development.
If you choose for endurance training, vary between
short, mid-long and long training periods.
During a meso cycle you have to increase the
intensity of the training for endurance as well as for
muscle training. Limit the intensity of the training in
the beginning of every new cycle.
Evaluate regularly your training to make sure you are
on the right track and if you can achieve your most
important goals, if not:
Adapt the next meso cycle
•
Repeat the initial test
•
Do interim tests at the end of every meso cycle
•
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."
Wishing you lots of fun and success with your
exerciser.
All data displayed are approximate guidance
and cannot be used in any medical
application.
Heart rate displayed is an approximate read-
out, and may not be used as guidance in any
cardio-vascular related medical or
paramedical program.