Christopeit Sport CS 5 Montage- Und Bedienungsanleitung Seite 21

Training instructions
You must consider the ollowing actors in determining the amount o training
eort required in order to attain tangible physical and health benets:
1. Intensity:
The level o physical exertion in training must exceed the level o normal
exertion without reaching the point o breathlessness and / or exhaustion.
A suitable guideline or eective training can be taken rom the pulse rate.
During training this should rise to the region o between 70% to 85% o
the maximum pulse rate (see the table and ormular or determination and
calculation o this).
During the rst weeks, the pulse rate should remain at the lower end o
this region, at around 70% o the maximum pulse rate. In the course o
the ollowing weeks and months, the pulse rate should be slowly raised to
the upper limit o 85% o the maximum pulse rate. The better the physical
condition o the person doing the exercise, the more the level o training
should be encreased to remain in the region o between 70% to 85% o the
maximum pulse rate. This should be done by lengthening the time or the
training and / or encreasing the level o diculty.
I the pulse rate is not shown on the computer display or i or saety reasons
you wish to check your pulse rate, which could have been displayed wrongly
due to error in use, etc., you can do the ollowing:
a. Pulse rate measurement in the conventional way (eeling the pulse at the
wrist, or example, and counting the number o beats in one minute).
b. Pulse rate measurement with a suitable specialised device (available rom
dealers specialising in health-related equipment).
2.Frequency
Most experts recommend a combination o health-conscious nutrition, which
must be determined on the basis o your training goal, and physical training
three times a week. A normal adult must train twice a week to maintain his
current level o condition. At least three training sessions a week are required
to improve one's condition and reduce one's weight. O course the ideal
requency o training is ve sessions a week.
3. Planning the training
Each training session should consist o three phases: the warm-up phase,
the training phase, and the cool-down phase. The body temperature and
oxygen intake should be raised slowly in the warm-up phase. This can be
done with gymnastic exercises lasting ve to ten minutes.
Then the actual training (training phase) should begin. The training exertion
should be relatively low or the rst ew minutes and then raised over a
period o 15 to 30 minutes such that the pulse rate reaches the region o
between 70% to 85% o the maximum pulse rate.
In order to support the circulation ater the training phase and to prevent
aching or strained muscles later, it is necessary to ollow the training phase
with a cool-down phase. This should be consist o stretching exercises and
/ or light gymnastic exercises or a period o ve to ten minutes.
You nd further information on the subject warm-up exercises, stretch exer-
cises or general gymnastics exercises in our download area under www.
christopeit-sport.com
4. Motivation
The key to a successul program is regular training. You should set a xed
time and place or each day o training and prepare yoursel mentally or
the training. Only train when you are in the mood or it and always have
your goal in view. With continuous training you will be able to see how you
are progressing day by day and are approaching your personal training
goal bit by bit.
Calculation ormula: Maximum pulse rate
90% o the maximum pulse rate
85% o the maximum pulse rate
70% o the maximum pulse rate
21
= 220 - age
(220 minus your age)
= (220 - age) x 0.9
= (220 - age) x 0.85
= (220 - age) x 0.7