Christopeit Sport 1907, Инструкция по сборке и использованию

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23
GB
TRAINING INSTRUCTIONS
WARM UP EXERCISES (WARM UP)
You must consider the following factors in determining the amount of
training effort required in order to attain tangible physical and health
benefits:
1. Intensity:
The level of physical exertion in training must exceed the level of nor -
mal exertion without reaching the point of breathlessness and / or ex -
haustion. 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% ofthe maximum pulse rate (see the table and formular for
determination and calculation of this).
During the first 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 lev -
el of training should been creased to remain in the region of between
70% to 85% of the maximumpulse rate. This should be done by length -
ening the time for the training and/ or encreasing the level of difficulty.
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 dis -
played 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 nutri -
tion, 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 train -
ing sessions a week are requiredto improve one’s condition and reduce
one’s weight. Of course the ideal frequency of training is five 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 temper -
ature and oxygen intake should be raised slowly in the warm-up phase.
This can be done with gymnastic exercises lasting five to ten minutes.
Then the actual training (training phase) should begin. The training ex -
ertion should be relatively low for the first 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 pre -
ventaching or strained muscles later, it is necessary to follow the train -
ing phase with a cool-down phase. This should be consist of stretching
exercises and/ or light gymnastic exercises for a period of five to ten
minutes.
Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnastic exercises to the body for the training
phase to prepare accordingly. The exercises do not overdo it and only as far run until a slight drag felt. This position will hold a while.
After the warm-up exercises by some arms and legs shake loose.
Don’t finish the exercise phase abruptly, but will cycle leisurely something without resistance from to return to the normal pulse-zone. (Cool
down) We recommend the warm-up exercises at the end of the training be conducted and to end your workout with shaking of the extremities.
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
fixed time and place for each day of training and prepare yourself men -
tally for the training. Only train when you are in the mood for it and al -
ways 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.
Reach with your left hand be -
hind your head to the right
shoulder and pull with the
right hand slightly to the left
elbow. After 20sec. switch
arm.
Bend forward as far forward as
possible and let your legs almost
stretched. Show it with your fingers
in the direction of toe. 2 x 20sec.
Sit down with one leg
stretched out on the floor
and bend forward and try
to reach the foot with your
hands. 2 x 20sec.
Kneel in a wide lunge forward and
support yourself with your hands
on the floor. Press the pelvis down.
Change after 20 sec leg.