58
8. TIPS ON HEALTHY TRAINING
TRAINING INSTRUCTIONS
All recommendations in this manual apply only to healthy persons and are not intended for
cardiovascular patients!
All recommendations are intended solely as general training guidelines. Consult your
physician for recommendations tailored to your individual requirements. The following pages
offer a detailed explanation on handling your new training device and outline the basics
of fitness training. In order to reach your desired training results, it is imperative to inform
yourself of some important general points on designing a fitness training program as well
as how to handle your device using this manual. We therefore ask you to carefully read and
follow all the information included here.
Thank you and good luck!
DESIGNING A FITNESS TRAINING PROGRAM
Please consider the following factors when determining how extensive your training should
be in order to achieve noticeable improvements of your physical condition and health:
INTENSITY
The level of physical strain during training must exceed normal strain without making you
breathless and/or exhausted.
Your heart rate can serve as a suitable point of reference for effective training.
During training, it should be between 70 - 85% of your maximum heart rate (see the heart rate
table in the appendix).
During the first week of training, your training heart rate should be in the lower 70% of your
maximum heart rate. In the following weeks and months, you should slowly increase your
heart rate to the upper limit of 85% of your maximum heart rate. The better your condition
becomes, the more you will have to increase the training requirements. You can achieve this
by lengthening your training and/or raising the difficulty level. Should you wish to manually
monitor your heart rate in addition to the training computer attached to the cross trainer, try
the following:
•
Check your pulse manually (hold the pads of two fingers to your wrist and count the number
of pulse beats in a minute).
•
Check your pulse using a suitable calibrated heart rate monitor (available at medical supply
shops
CAUTION!
The heart rate monitor may be inexact. Overstraining may result in serious injury and death.
Cease training immediately if you feel weak.
SP-ET-9600-iE-IM-INT-V04-TCHIBO.indb 58
17/8/2017 4:03 PM
