Bedienungsanleitung Christopeit Basic-Concept 9881 (Seite 19 von 48) (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 beneﬁ 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 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 ﬁ 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 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 difﬁ 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 ﬁ 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 ﬁ ve to ten minutes.

Then the actual training (training phase) should begin. The training exertion

should be relatively low for the ﬁ 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 ﬁ 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

4. Motivation

The key to a successful program is regular training. You should set a ﬁ 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 progressing day by day and are approaching your personal training

goal bit by bit.

Step 10:

Checks

1. Check the correct installation and function of all screwed and plug

connections.

Installation is thereby complete.

2. Before starting training, ensure that the recommended safety clearances

are maintained to other objects. To secure a particular position of the

machine, the machine can be fastened ﬁ rmly to the ﬂ oor using bolts

and plugs, which you must obtain yourself. Holes are provided in the

feet (1) and (8) for this purpose.

3. When everything is in order, familiarise yourself with the machine at a

low resistance setting and make your individual adjustments.

4. Ensure that the speciﬁ ed, maximum ﬁ tted weights are not exceeded.

Bar bell support : max. 100kg

Butterﬂ y arm : max. 30kg per arm

Leg curler : max. 30 kg

Curl trestle : max. 50 kg

Latissimus : max. 60 kg

Note:

Please keep the tool set and the instructions in a safe place as these may

be required for repairs or spare parts orders becoming necessary later.

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