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Resumen del manual
On the other hand, the pulse rate is measured as follows. • By palpating an artery near the skin surface, such as the carotid artery, measure the pulse count of a blood vessel. •Transmit a sensor light to an earlobe or finger tip, and measure the pulse count via the subtle changes of the sensor light transmission caused by the heart beat. Although the measurement principle and method are different, both the heart and pulse rates have the same value per minute, and are therefore regarded as synonymous. Since earlobes move very little during exercise and are not influenced very much by physical movement, it is appropriate to use an earlobe to measure the pulse rate during exercise. The EC-C400 Ergometer therefore measures the pulse rate by detecting changes in the circulation of the ear lobe. Pulse Limit For the relation between the maximum heart rate and age, "220 - Age", "204 - 0.69 x Age", and other formulas are used as standard. In this model, the 95% of the "204 - 0.69 x Age" is referred to as the "Pulse Limit", which is considered to be maximum pulse rate at which a person can carry out exercise safely. Target Pulse Rate The pulse rate to maintain during exercise as a target is called the "target pulse rate". In the "HR control training" program, this pulse rate is automatically maintained. However, even with other programs, always be conscious of your target pulse rate during exercise. Refer to the illustration on the left. Exercise Level Based on the Pulse Rate Pulse rate increases according to the intensity of the exercise. In other words, the pulse rate during exercise is a measure for the exercise level. The exercise level can be expressed in percentages by using the following formula. Pulse rate during exercise - Pulse rate at rest Exercise level(%) = x 100 Maximum heart rate - Pulse rate at rest Therefore, if you want to determine the target exercise level (target pulse rate) from the pulse rate, you can calculate as follows. Target pulse rate = (maximum heart rate - pulse rate at rest) Exercise level(%) x + pulse rate at rest 100 If you are a beginner, you can start the exercise with a target pulse rate of "160 - your age". If you can continue your exercise at the target pulse rate of "180 - your age", your exercise can be considered effective enough. Upgrade your exercise gradually so that you can reach the suggested final target of "190 - your age". 25 2 YOUR STRENGTH LEVEL AND TRAINING INDEX HR control training • In this program, the exercise intensity is set by the target pulse rate (beats per minute: bpm). Select your target pulse rate from the following table, based on your age and physical fitness level (PFL) from 1 to 5. • If the target you select is difficult, reduce the target pulse rate by 10 bpm. You need not work hard from the beginning, continuing is most important. • This table is arranged so that even people who have not exercised so much can benefit. The targets in this table may be too easy for people who exercise often. If you have confidence, increase your target in 10 bpm units, referring to the target zone in the illustration on page 24 ~ 25. • Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better. • If overweight control (calorie combustion) is the purpose of the exercise, set the target pulse rate lower so that you can easily exercise even while watching TV, but extend your exercise time longer, exceeding 30 minutes. Constant wattage control training • In this program the exercise intensity is set by the work rate: wattage. Select the target wattage from the table shown below, according to your PWCmax. value provided by the Aerobic Power Measurement. • If the selected wattage proves too hard for you, try again at the level 10 watts lower. When it becomes easy enough, raise the target by 10 watts. • Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better. Since warm up takes 3 minutes, set your actual exercise time to "actual exercise time + 3 minutes". PFL 20 ~ 30s 40 ~ 50s over 60s 1 110bpm 100bpm 95bpm 2 ~ 3 120bpm 110bpm 105bpm 4 ~ 5 130bpm 120bpm 115bpm PWC max 100 watt 120 watt 140 watt 160 watt 180 watt 200 watt Target Wattage 40 watt 50 watt 55 watt 65 watt 70 watt 80 watt PWC max 220 watt 240 watt 260 watt 300 watt 350 watt 400 watt Target Wattage 90 watt 95 watt 105 watt 120 watt 140 watt 160 watt Hill training •Merely select one of the 3 hill profile training patterns in this program. Try different hill profiles (shape of the mountain) in a range where you don't feel too much difficulty. The exercise intensity can also be adjusted by pedaling slower or faster depending on the changes of pedal resistance. • First, choose the most suitable preference (PRF) according to your PWCmax value, from the table shown right. • The cycle time for a given pattern is 15 minutes. The same pattern is repeated in accordance with the exercise time. • The calorie consumption provided right is based on the c...