Built-In Receiver; Exercise Hints - Skandika Fitness ISIS 23 Bedienungsanleitung

BUILT-IN RECEIVER /

EXERCISE HINTS

Built-in receiver
The computer is equipped with a built-in receiver, which can receive the pulse signals measured by a
compatible (uncoded / 5 kHz, e.g. Skandika chest belt) chest belt wirelessly. So you can decide, if you
want to measure your pulse frequency by the hand sensors or by the chest belt. A chest belt would ena-
ble you to exercise without the need to grasp the hand sensors all the time.
Make sure, the correct battery is inserted into the chest belt if you want to use this feature.
You may adjust the strap to a comfortable length. However, the electrodes must have contact with your
skin in order to measure your heart rate correctly. It may last up to one minute before a correct display
can be seen. Always pay attention to the instruction manual of the chest belt device.
In case you grip the hand sensors and wear a chest belt at the same time, the device will prefer the signal
from the hand sensors.
Exercise hints
The following pages will inform you about some general basics about fitness training. In order to reach
your personal training aims, it is absolutely necessary to read and keep in mind all the points mentioned
in this user manual. In every case, it is necessary to drink enough (e. g. mineral water) during and after
exercise. Thank you and we hope you will have lots of success in reaching your aims!
In order to reach perceptible improvements for your body and health, you need to pay attention to
the following factors enabling you to determine the necessary training required:
1. Intensity
The intensity of your exercise has to exceed the intensity of your normal daily exertion, without reaching
the point of being breathless or exhausted. A suitable coefficient for an effective workout can be your
pulse-frequency. It should remain between 70% and 85% of your maximum pulse (how to calculate and
find out, please check the pulse-chart in this manual).
During the first weeks the pulse should be kept in the lower range around 70% of your maximum pulse.
In the following weeks and months you should continuously increase the intensity to the maximum of
85% of your maximum pulse. The better your endurance gets, the more you have to increase the training
intensity. This can be reached through a longer exercise time and/or a higher load/ difficulty.
2. Frequency
Most experts recommend the combination of a healthy nutrition according to your personal exercises
and 3 up to 5 workouts per week. An adult needs a minimum of 2 workouts per week to keep his/ her
current constitution. 3 or more workouts will increase your personal fitness grade.
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