Bedienungsanleitung Christopeit AX1 - 1104 (Seite 20 von 47) (Deutsch, Englisch, Holländisch, Französisch)

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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 normal

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

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 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 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 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 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 temperature 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 exertion

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.

You ﬁnd 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 ﬁxed

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

progressing day by day and are approaching your personal training goal

bit by bit.

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

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