Bedienungsanleitung Crivit VB 5626 IAN310298 (Seite 22 von 102) (Deutsch, Englisch, Holländisch, Französisch)

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• Minute 3–4 from 5Hz to 10.22Hz; larger jump

from intramuscular coordination to deep muscle

• Minute 5–6 from 7.32Hz to 13.12Hz: full

load jump to the maximum muscle strain in this

programme

• Minute 7–9 from 5Hz to 13.12Hz to 10.22Hz;

final peak for maximum muscle strain

• Minute 10: 5Hz; relaxation and cool down

Advanced interval training with a higher peak:

10 minutes

• Minute 1 with 5Hz; warm-up phase with stress

on intermuscular coordination

• Minute 2–3 from 5.58Hz to 7.9Hz; jump from

intermuscular stress to intramuscular stress

• Minute 4–5 from 9.06Hz to 10.22Hz; stronger

jump from inter to intramuscular stress

• Minute 6–7 from 11.38Hz to 12.54Hz, light

recovery phase for regeneration

• Minute 8–10 from 13.7Hz to 14.86Hz to

16Hz; renewed maximum load with subsequent

relaxation and cool down

Full load interval training with maximum peak:

10 minutes.

This programme is recommended for advanced

users only and repeats jumps between 7.32Hz

(limits of the transition from intermuscular to

intramuscular Stress) and peaks from 16.0Hz

(the maximum frequency of average muscle

contractions is at 27Hz) whereby the entire body

must work to stabilise itself by muscle contractions.

This programme is designed to improve mobility

and increase the strength of the stressed muscles

and should only be commenced when the body is

well warmed up.

Customised training

1. Switch the item to standby mode (see the

chapter on “Turning the item on and off”).

2. Press the SPEED -/+ touch-sensitive buttons on

the display or the SPEED -/+ buttons (3d/3f)

on the remote control, repeatedly if necessary,

to set the vibration level you want.

3. Press the TIME -/+ touch-sensitive buttons on

the display or the TIME -/+ buttons (3e/3j) on

the remote control, repeatedly if necessary, to

set the length of the workout. You can set the

workout time to 1–10 minutes.

4. In standby-mode, press the PLAY touch-sensitive

button on the board’s display or the button (3k)

on the remote control to start the item.

Note: Before the programme starts, the display

counts down from 5 to 0. You can put yourself

into the correct position during this time. The

vibration begins afterwards.

5. Press one of the speed dial keys (3g–3i) on the

remote control to quickly change one of the

pre-set vibration levels (SPEED 6/SPEED 12/

SPEED 18) during the workout using speed

dialling.

6. Press the PLAY button on the item or the button

(3k) on the remote control to end the workout

early. The item does not stop moving abruptly

but slowly comes to a stop.

General exercise notes and

tips

• Wear comfortable clothing.

• Warm up before each training session and end

the exercise session gradually.

• Take breaks between the exercise routines and

drink enough.

• As a beginner, place your feet close together

on the board and use the mat that comes with

it. In this way you will gradually get used to the

board.

• The board’s vibrations can be increased by

not wearing shoes. There is an additional

massage eﬀect if you place your bare feet on

the massage balls.

• Perform all exercises smoothly, not jerkily or

fast.

• Make sure to breathe steadily. Exhale during

exertion and inhale upon release.

• Maintain correct body posture while exercising.

• Make sure that your feet are optimally placed

on the item.

• Always stand on the board with your limbs

bent (arms or legs, depending on the starting

position). If your muscles are stretched, they

cannot absorb the vibration.

GB/IE/NI

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