Christopeit Sport CX 7 Montage- Und Bedienungsanleitung Seite 26

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 benefts:
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 frst 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 ollo-
wing 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fculty.
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 fve 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 fve to ten minutes.
Then the actual training (training phase) should begin. The training exertion
should be relatively low or the frst 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 fve to ten minutes.
Start your warm up by walking on the spot or at least 3 minutes and then perorm the ollowing gymnastic exercises to the body or the training phase to
prepare accordingly. The exercises do not overdo it and only as ar run until a slight drag elt. This position will hold a while.
Reach with your let hand
behind your head to the right
shoulder and pull with the
right hand slightly to the let
elbow. Ater 20sec. switch
arm.
Ater the warm-up exercises by some arms and legs shake loose.
Don't nish the exercise phase abruptly, but will cycle leisurely something without resistance rom to return to the normal pulse-zone. (Cool down) We re-
commend the warm-up exercises at the end o the training be conducted and to end your workout with shaking o the extremities.
Warm up exercises (Warm Up)
Bend orward as ar orward
as possible and let your
legs almost stretched. Show
it with your ngers in the
direction o toe. 2 x 20sec.
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You fnd urther inormation 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 fxed
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 progres-
sing 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
Sit down with one leg
stretched out on the foor
and bend orward and try
to reach the oot with your
hands. 2 x 20sec.
= 220 - age
(220 minus your age)
= (220 - age) x 0.9
= (220 - age) x 0.85
= (220 - age) x 0.7
Kneel in a wide lunge or-
ward and support yoursel
with your hands on the
foor. Press the pelvis down.
Change ater 20 sec leg.