Bedienungsanleitung Christopeit AL 2 - 11072 (Seite 28 von 88) (Deutsch, Englisch, Holländisch, Französisch, Schwedisch)

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Training instructions

You must consider the following factors in determining the amount of training

e󰀨ort required in order to attain tangible physical and health benets:

1. Intensity:

The level of physical exertion in training must exceed the level of normal

exertion without reaching the point of breathlessness and / or exhaustion.

A suitable guideline for e󰀨ective 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 rst 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 follo-

wing 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 di󰀩culty.

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 nutrition, 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 ve 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 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 for the rst 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 ve to ten minutes.

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

Warm up exercises (Warm Up)

Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnastic exercises to the body for the training phase to

prepare accordingly. The exercises do not overdo it and only as far run until a slight drag felt. This position will hold a while.

Reach with your left hand

behind your head to the right

shoulder and pull with the

right hand slightly to the left

elbow. After 20sec. switch

arm.

Bend forward as far forward

as possible and let your legs

almost stretched. Show it

with your ngers in the direc-

tion of toe. 2 x 20sec.

Sit down with one leg

stretched out on the oor

and bend forward and try

to reach the foot with your

hands. 2 x 20sec.

Kneel in a wide lunge

forward and support yourself

with your hands on the

oor. Press the pelvis down.

Change after 20 sec leg.

After 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 from to return to the normal pulse-zone. (Cool down) We recom-

mend the warm-up exercises at the end of the training be conducted and to end your workout with shaking of the extremities.

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 successful program is regular training. You should set a xed

time and place for each day of training and prepare yourself mentally for the

training. Only train when you are in the mood for 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.

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