Christopeit Sport 2091, Инструкция по сборке и использованию

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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 rai -
sed to the upperlimit of 85% of the maximum pulse rate. The better the
physical condition of the person doing the exercise, the more the level
of training should beencreased to remain in the region of between 70%
to 85% of the maximumpulse rate. This should be done by lengthening
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 safe -
ty reasons you wish to check your pulse rate, which could have been
displayed wrongly due to error in use, etc., you can do the following:
a. Pulse rate measurement in the conventional way (feeling the pulse
at thewrist, for example, and counting the number of beats in one mi -
nute).
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 nutrition,
whichmust be determined on the basis of your training goal, and physi -
cal trainingthree times a week. A normal adult must train twice a week
to maintain hiscurrent level of condition. At least three training ses -
sions a week are requiredto improve one’s condition and reduce one’s
weight. Of course the idealfrequency of training is five sessions a week.
3.Planning the training
Each training session should consist of three phases: the warm-up pha -
se, the training phase, and the cool-down phase. The body tempera -
ture 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
exertionshould be relatively low for the first few minutes and then rai -
sed over a period of 15 to 30 minutes such that the pulse rate reaches
the region of between70% 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 trai -
ning 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
You find further information on the subject warm-up exercises, stretch
exercises or general gymnastics exercises in our download area under
www.christopeit-sport.com
4.Motivation
The key to a successful program is regular training. You should set a fi -
xed 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
always have your goalin 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 pos-
sible and let your legs almost stret -
ched. Show it with your fingers in
the direction of toe. 2 x 20sec.
Sit down with one leg stret -
ched 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.