Crivit 92561t, Instructions For Use Manual

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If you have any implants such as a pacemaker, you mustn’t use the
chest strap-pulse monitor. Its radio signal could potentially interfere with
your implant. In this case, pulse-controlled training programmes may not
be used.
Danger to your health due to overexertion when
training!
Incorrect or excessive training can damage your health.
Intensity
Intensive fitness training involves the whole body, not only the lower leg
muscles. The body, particularly the heart and circulation, requires time to
adapt to the changes resulting from training. It is therefore important to
increase the intensity slowly and be sure to allow appropriate rest before
and after training. Thus train at an intensity level at which you do not
become overexerted. Listen to your body: end the training immediately if
you feel unwell, are short of breath or of feel dizzy during training.
If you are training properly you can still have a normal conversation
during training. Do not forget to adjust your bike to your body: having
the seat too high or too low can lead to undue stress.
Warm up/cool down
Cooling down is just as important as a proper warm-up programme.
End your training gradually: reduce the speed and stress level and
perform light stretching exercises after you exit the equipment. This allows
your pulse to slowly recover and your body can better regenerate for
further stress.
The duration of the cool down phases between training units should be
based on your fitness level.
Avoid an intensity level that is too high to prevent ex-
cessive training. Overexertion can cause health problems and lead
to death. If you have feelings of fatigue or weakness you must stop the
training immediately.
You can determine your individual training intensity using the following
calculation of your maximum heart rate (MHR):
MHR = 220 – your age
Depending on the purpose of the training, there are 5 training zones
within which you can train based on your maximum heart rate.
Zones
Cool down zone = 50-60% of MHF
Fat burning zone = 60-70% of MHF
Carbohydrate burning zone = 70-80% of MHF
Anaerobic zone
= 80-90% of MHF
Red line zone = 90-100% of MHF
cool down zone
This training is geared towards basic fitness. It consists of extended
endurance activities to be performed slowly. It is particularly suited for
beginners and/or physically weak people.
Fat burning zone
The training is used to strengthen the cardio-vascular systems and is
optimised for fat burning. In this scenario, the body burns proportionally
more kilojoules of fat. During training you should feel relaxed and be
able to converse.
carbohydrate burning zone
Here the body burns more carbohydrates than fat. The training is more
strenuous but more effective.
Anaerobic zone
In the anaerobic zone the body cannot meet the oxygen demand of the
body. Training in this zone is very demanding and energy-sapping.
Performance athletes briefly train in this zone to reach a maximum
increase in performance. Sports enthusiasts who train for the sake of their
health should avoid this zone.
Red line zone
This zone is for high performance athletes. Due to the extreme intensity
the heart rate approaches the maximum level. The danger of injuries and
health damages are high.
Stretching
Stretching chest muscles (Fig. 12)
Place your elbow and forearm against the wall, upper arm and forearm
forming a right angle. Now turn the upper body slightly away from the
arm. Switch side every 20-30 seconds. This exercise works the chest
muscles and the deltoid.
Stretching neck muscles (Fig. 13)
Stand and tilt your head towards your shoulder. The other shoulder simul-
taneously moves towards the ground. You should feel this exercise at the
side of your neck. Switch sides every 20-30 seconds. This exercise works
the trapezius (descending portion).
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13
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