Tunturi Ergometer T6 - Manual (Page 8)

8 ::
How hard?
Set the most efficient and safest training level on the basis of your heart-
rate. This is why your Tunturi equipment has an interface to measure
heart- or pulse-rate. Follow the orders of a doctor or exercise professional
to help set your exercise level.
EXERCISE LEVEL
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:
Women: 226 - age Men: 220 - age
These are average values and 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.