Training Instructions - Christopeit Sport T300 Montage- Und Bedienungsanleitung

TRAINING INSTRUCTIONS

You must consider the following factors in determining the amount of
training effort required in order to attain tangible physical and health
benefits:
1. Intensity:
The level of physical exertion in training must exceed the level of nomal
exertion without reaching the point of breathlessness and / or exhau
tion. A suitable guideline for effective training can be taken from the
pulse rate. During training this should rise to the region of between
70% to 85% of the maximum pulse rate (see the table and formular
for determination and calculation of this). During the first weeks, the
pulse rate should remain at the lower end of this region, at around
70% of the maximum pulse rate. In the course of the following weeks
and months, the pulse rate should be slowly raised to the upper limit
of 85% of the maximum pulse rate. The better the physical condition
of the person doing the exercise, the more the level of training should
be encreased to remain in the region of between 70% to 85% of the
maximum pulse rate. This should be done by lengthening the time for
the training and / or encreasing the level of difficulty. If the pulse rate is
not shown on the computer display or if for safety reasons you wish to
check your pulse rate, which could have been displayed wrongly due to
error in use, etc., you can do the following:
a. Pulse rate measurement in the conventional way (feeling the pulse
at the wrist, for example, and counting the number of beats in one
minute).
b. Pulse rate measurement with a suitable specialised device (available
from dealers specialising in health-related equipment).
2.Frequency
Most experts recommend a combination of health-conscious nutri-
tion, which must be determined on the basis of your training goal, and
physical training three times a week. A normal adult must train twice a
week to maintain his current level of condition. At least three training
sessions a week are required to improve one's condition and reduce
one's weight. Of course the ideal frequency of training is five sessions
a week.
3. Planning the training
Each training session should consist of three phases: the warm-up
phase, the training phase, and the cool-down phase. The body te pera-
ture and oxygen intake should be raised slowly in the warm-up phase.
This can be done with gymnastic exercises lasting five to ten minutes.
Then the actual training (training phase) should begin. The training ex-
ertion should be relatively low for the first few minutes and then raised
over a period of 15 to 30 minutes such that the pulse rate reaches the
region of between 70% to 85% of the maximum pulse rate. In order to
support the circulation after the training phase and to prevent aching
or strained muscles later, it is necessary to follow the training phase
with a cool-down phase. This should be consist of stretching exercises
and / or light gymnastic exercises for a period of five to ten minutes.
4. Motivation
The key to a successful program is regular training. You should set a
fixed time and place for each day of training and prepare yourself men-
tally for the training. Only train when you are in the mood for it and al-
ways 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.
Pulse Rate Measurement Table
(X-axis = age I jears from 20 to 70 / Y-axis = heartbeats per minute frpm
100 to 220)
Calculation formula:
Maximum pulse rate = 220 - age (220 minus your age)
90% of the maximum pulse rate = (220 - age) x 0.9
85% of the maximum pulse rate = (220 - age) x 0.85
70% of the maximum pulse rate = (220 - age) x 0.7
15
GB