Scientific Plan And Reasonable Arrangement Of Fitness - Citysports CS-600 Bedienungsanleitung

Measuring heart rate
1.Place the index and middle fingers of your right hand on your left wrist
2.Count your pulse beats in 15 seconds
3.Multiply the number of pulse beats counted by 4.
4.Compare your heart rate with the following data to see the boundary value of your heart rate (see
chapter "Calculating exercise heart rate"
Calculate your personal maximum heart rote Maximum heart rate =100%
Formula = 220-personal age
Calculate the boundary value of exercise heart rote Lower limit of exercise heart rote = 60%
Formula: (220-personal age = highest heart ratej x0.6
Exercise Heart Rate Limit = 85a
Formula: (220-personal age —— maximum heart rate x 0.85
Scientific planning and proper fitness
• Develop a fitness plan, in which the frequency of your fitness, the length of each exercise, and the
actual fitness goals are established exercise regularly to get the best fitness results
• Think about the body parts you want to train
Before starting the fitness, please check your fitness posture by yourself.(Please don't use a
fat-removing machine before checking
—Is this fitness position comfortably
—When using this fitness position, be careful not to lordships or straighten your knees or hands
• If you have not exercised for a long time, please consult your doctor first
• Beginners can only do two to three fitness exercises per week
• The fitness time on the fat-removing machine must not exceed 20 minutes.
• 30 to 60 seconds recommended for each fitness position
• After entering a regular fitness state, you con slowly improve your fitness plan, such as properly
scheduling more frequent exercise every week number of times, slightly reduced amount of exercise,
etc.
• In addition, you con also increase the vibration frequency or amplitude during the fitness process, so
that the premise does not change the exercise time
Adjust the vibration amplitude
When exercising, if you want to adjust the vibration amplitude, you can change the position of both
feet standing on the vibration board (or other the part of the body he placed on the vibration board)
changes the amplitude of the vibration by pulling or narrowing the distance between the feet while
changing the difficulty of exercise
• If you increase the distance between your feet and move your feet towards the outer edge of the
vibration board, it will increase the vibration amplitude and difficulty of movement degree: conversely, if
you narrow the distance between your feet and move your feet towards the center of the vibration
plate, the vibration amplitude will be reduced and exercise difficulty
• Be sure to start your workout in a mode with low vibration, that is, narrow your feet at the beginning of
the workout, and then later slowly pull away fitness should start with the simple mode and then slowly
enter the more difficult mode.
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