Christopeit Sport WP 1500 Montage- Und Bedienungsanleitung Seite 18

GENERAL TRAINING INSTRUCTIONS
You must consider the following factors in determining the amount of
raining eor required in order o aain angible physical and healh
benes.
1. INTENSITY:
The level o physical exeron during raining mus exceed he poin
o normal exeron, wihou going beyond he poin o breahlessness
and/or exhauson. A suiable reerence value can be he pulse. Wih
each raining session, he condion increases and hereore he rai-
ning requiremens should be adjused. This is possible by exending he
duraon o he raining, increasing he level o diculy or changing
he ype o raining.
2. TRAINING HEART RATE
To deermine he raining hear rae, you can proceed as ollows.
Please noe ha hese are guide values. I you have healh problems or
are unsure, consul a docor or ness rainer.
01: Maximum hear rae calculaon
The maximum pulse value can be deermined in many dieren
ways, since he maximum pulse depends on many acors. You can
use he main-ormula or he calculaon (maximum hear rae = 220
- age). This ormula is very general. I is used in many home spor
producs o deermine he maximum hear rae. We recommend
the SallyEdwardsormula. This ormula calculaes he maximum
hear rae more precisely and akes gender, age and body weigh
into account.
SallyEdwardsormula:
Men:
Maximum hear rae = 214 - (0.5 x age) - (0.11 x body weigh)
Women:
Maximum hear rae = 210 - (0.5 x age) - (0.11 x body weigh)
02: Training hear rae calculaon
The opmal raining hear rae is deermined by he goal o he rai-
ning. Training zones were dened or his.
Healh  Zone: Regeneraon and Compensaon
Suiable or: Beginners / ype o raining: very ligh cardio
raining / goal: recovery and healh promoon. Building he
basic condion.
Training hear rae = 50 o 60% o he maximum hear rae
FaMeabolism  Zone: Basics endurance training 1
Suiable or beginners and advanced users / ype o raining:
ligh cardio raining / goal: acvaon o a meabolism
(calorie burning). improvemen in endurance perormance.
Training hear rae = 60 o 70% o he maximum hear rae
Aerobic  Zone: Basics endurance training 1 to 2
Suiable or beginners and advanced / ype o raining: moderae
cardio raining. / Aim: Acvaon o he a meabolism
(calorie burning), improving aerobic perormance,
Increase in endurance performance.
Training hear rae = 70 o 80% o he maximum hear rae
Anaerobic  Zone: Basics endurance training 2
Suiable or advanced and compeve ahlees / ype o raining:
moderate endurance training or interval training / goal: improve-
men o lacae olerance, maximum increase in perormance.
Training hear rae = 80 o 90% o he maximum hear rae
Compeon  Zone: Perormance / Compeon Training
Suiable or ahlees and high-perormance ahlees / ype o rai-
ning: inensive inerval raining and compeon raining / goal:
improvemen o maximum speed and power. ATTENTION! Training
in his area can lead o overloading o he cardiovascular sysem
and damage to health.
Training hear rae = 90 o 100% o he maximum hear rae
Sample calculaon:
Male, 30 years old and weighs 80 kg. I am a beginner and would like
o lose some weigh and increase my endurance.
01: Maximum pulse  calculaon
Maximum hear rae = 214 - (0.5 x age) - (0.11 x body weigh)
Maximum hear rae = 214 - (0.5 x 30) - (0.11 x 80)
Maximum pulse = approx. 190 beas/min
02: Training hear rae calculaon
Due o my goals and raining level, he a meabolism zone
suits me best.
Training hear rae = 60 o 70% o he maximum hear rae
Training hear rae = 190 x 0.6 [60%]
Training hear rae = approx. 114 beas/min
Afer you have se your raining hear rae or your raining condion or
Once you have idened goals, you can sar raining. Mos o our pro-
ducs have hear rae sensors or are hear rae bel compable. So you
can check your hear rae on he monior during he workous. I he
pulse rae is no shown on he compuer display or you wan o be on
he sae side and wan o check your pulse rae, which could be incor-
recly displayed due o possible applicaon errors or similar, you can
use the following tools:
a. Pulse measuremen in he convenonal way (sensing he pulse bea,
e.g. on he wris and counng he beas wihin a minue).
b. Heart rate measurement with suitable and calibrated heart rate
measuring devices (available rom medical supply sores).
c. Heart rate measurement with other products such as heart rate mo-
nitors, smartphones....
3. FREQUENCY:
Mos expers recommend he combinaon o a healh-conscious die,
which mus be adjused according o he raining goal, and physical
exercise hree o ve mes a week. A normal adul needs wice a week
exercise o mainain is curren condion. To improve his condion and
change his body weigh, he needs a leas hree raining sessions per
week. Ideal o course is a requency o ve raining sessions per week.
4. TRAINING PLAN
Each raining session should consis o hree raining phases: „warm-
up phase", „raining phase" and „cool-down phase". In he „warm-up
phase" he body emperaure and he oxygen supply should be increa-
sed slowly. This is possible hrough gymnasc exercises over a period
o ve o en minues. Afer ha you sar wih acual raining "raining
phase". The raining load should be adaped according o he raining
hear rae. In order o suppor he circulaon afer he raining phase
and o prevenaching or srained muscles laer, i is necessary o ollow
the training phase with a cool-down phase. This should be consist of
sreching exercises and/ or ligh gymnasc exercises or a period o
ve o en minues.
Example  sreching exercises or he warmup and cooldown
phases
Sar your warm up by walking on he spo or a leas 3 minues
and hen perorm he ollowing gymnasc exercises o he body
or he raining phase o prepare accordingly. The exercises do no
overdo i and only as ar run unl a sligh drag el. This posion
will hold a while.
5. MOTIVATION
The key o a successul program is regular raining. You should se a
xed me and place or each day o raining and prepare yoursel men-
ally or he raining. Only rain when you are in he mood or i and al-
ways have your goalin view. Wih connuous raining you will be able
o see how you are progressing day by day and are approaching your
personal raining goal bi by bi.
18
Reach wih your lef hand behind your
head to the right shoulder and pull with
he righ hand slighly o he lef elbow. A-
ter 20sec. switch arm.
Bend forward as far forward as possible
and le your legs almos sreched. Show i
wih your ngers in he direcon o oe. 2
x 20sec.
Si down wih one leg sreched ou on he
oor and bend orward and ry o reach
he oo wih your hands. 2 x 20sec.
Kneel in a wide lunge forward and support
yoursel wih your hands on he oor. Press
he pelvis down. Change afer 20 sec leg.
GB