Bedienungsanleitung Crivit IAN 304198 (Seite 21 von 76) (Deutsch, Englisch, Holländisch, Französisch, Portugiesisch, Spanisch)

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Intensive workouts make demands on the entire

body, and not merely the leg muscles.

The body, especially the heart and circulatory

system, requires time to adapt to the changes

brought on by the training sessions. For this reason,

it is important to increase levels slowly, and to

ensure that appropriate breaks are taken during

and after training.

Ensure that you train at an appropriate level, i.e.

one in which you do not over-strain yourself. Listen

to your body; end the workout immediately if you

feel unwell, are short of breath or experience

dizziness.

You are exercising at the correct level if you can

have a normal discussion during your training

session.

Cool-down/Relaxation

A cool-down, i.e. a relaxation programme is as

important as a warm-up regime. Always end your

training session appropriately; reduce your pace

and effort level, and do light stretching exercises

when you have dismounted the item. In this way,

your pulse has time to calm down, and your body

is able to recover more effectively for further efforts.

The duration of recovery periods between training

sessions should be based on your fitness level.

Avoid excessively high training intensities,

to prevent over-training. Excessive strain can cause

health problems and lead to death. If you feel

fatigue or weak ness, cease training immediately.

To determine your individual training intensity,

you may use the following calculation formula

to ascertain your approximate maximum heart

frequency (MHF):

MHF = 220 – your age

Depending on your training goal, there are 5

training zones within which you may push the effort

level to your maximum heart frequency.

Zones

Regeneration zone = 50–60 % of the MHF

Fat-burning zone = 60–70 % of the MHF

Carbohydrate-burning zone = 70–80 % of the

MHF

Anaerobic zone = 80–90 % of the MHF

Warning zone = 90–100 % of the MHF

• Regeneration zone/health zone

This training is aimed at basic physical fitness. It

consists of longer endurance exercises, which are

to be performed slowly. It is especially suitable

for beginners and/or people in weak physical

condition.

• Fat-burning zone

Optimized for fat-burning, the workout is designed

for strengthening the cardiovascular system. In this

zone, the body burns proportionately the most

kilojoules from fat. During your training session, you

should feel relaxed and be able to converse.

• Carbohydrate-burning zone

In this zone, more carbohydrates are burned than

fat. The training effort is more strenuous, but also

more effective.

Mounting the stepper

Press one pedal down completely with your foot,

so that the pedal arm rests on the floor frame on its

stopper.

Then climb onto the foot pedal of the pedal which

is in the bottom position.

Then put your other foot onto the other pedal which

is leaning upward.

Dismounting

Press one pedal completely down with one foot, so

that the one pedal arm rests on the floor frame on

its stopper.

Then take your foot from the pedal which is

pointing upward, and place it on the floor. Then

take your foot from the pedal which is pointing

downward.

Movement of the stepper during

training

Your stepper simulates climbing stairs.

The swing effect causes the pedals not only to

move up and down, but also to swing to the left

and right.

Muscle groups exercised

When exercising without the straps, it is mainly the

leg and buttocks that are exercised.

During exercises when you use both the stepper

and the straps, you strengthen your buttocks, leg,

arm and shoulder muscles.

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