Manual Vivotion HG 5001 Magnetic Bike (page 15 of 16) (English)

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

Minimum pulse rate=168x 0.6=101 pulse/min

Highest pulse rate=168x0.7=117 pulse/min

During the first week it is advisable to start with a pulse rate of 101,

afterwards increase it to 117. 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 resistance, a

higher frequency or longer training period.

TRAINING PLAN

Warm-up

Before every training you should warm-up for 5~10 minutes. Here

you can do some stretching and training with low resistance.

Training session

During the actual training a rate of 70%~85% of the maximum pulse

rate should be chosen. The time-length of your training session can be

calculated with the following rule of thumb:

 Daily training session: 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 aches.

how do you change kph to mph? can't see this in the manual or from a brief look online, but there must be a proper way as i did it when wasn't even trying. Submitted on 26-8-2017 at 13:26
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Vivotion HG 5001 Magnetic Bike Manual

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