Crivit 373943 2104, Руководство по эксплуатации

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18 GB
For this reason, it is important to increase levels
slowly, and to ensure that appropriate breaks
are taken during and after training.
Ensure that you train at an appropriate level,
i.e. one in which you do not over-strain yourself.
Listen to your body; end the workout immedi-
ately if you feel unwell, are short of breath or
experience dizziness.
You are exercising at the correct level if you can
converse normally during your training session.
Cooling down/relaxing
A cool-down, i.e. a relaxation programme is as
important as a warm-up regime. Always end
your training session appropriately; reduce your
pace and effort level, and do light stretching ex-
ercises when you have dismounted the product.
This gives your pulse time to calm down, and
your body is able to recover more effectively for
future efforts.
The duration of recovery periods between
training sessions should be based on your fitness
level.
Avoid excessive exercise intensity to prevent
overtraining. Excessive strain can cause health
problems and lead to death. You must end the
training immediately if you feel tired or weak.
To determine your individual training intensity,
you may use the following calculation formula
to ascertain your approximate maximum heart
rate (MHR):
MHR = 220 – your age
Depending on your training goal, there are 5
training zones within which you may push the
effort level to your maximum heart rate.
Zones
Regeneration zone = 50–60% of your MHR
Fat-burning zone = 60–70% of your MHR
Carbohydrate-burning zone = 70–80% of your
MHR
Anaerobic zone = 80–90% of your MHR
Warning zone = 90–100% of your MHR
•
Regeneration zone/health zone
This training is aimed at basic physical fitness.
It consists of longer endurance exercises, which
are to be performed slowly. It is especially
suitable for beginners and/or people in weak
physical condition.
• Fat-burning zone
Optimised for fat-burning, the workout is
designed for strengthening the cardiovascular
system. In this zone, the body burns proportion-
ately the most kilojoules from fat. During your
training session, you should feel relaxed and be
able to converse.
•
Carbohydrate-burning zone
In this zone, more carbohydrates are burned
than fat. The training effort is more strenuous, but
also more effective.
Mounting the stepper
Press one pedal down completely with your foot,
so that the pedal arm rests with its stopper on the
base frame.
Then place your foot on the pedal of the low-
ered pedal arm.
Place your other foot on the other pedal, which
is slanting upwards.
Dismounting
Standing on the stepper, press one of the pedals
all the way down so that the pedal arm stopper
rests on the base frame.
Take your foot off the pedal which is positioned
upward and place it on the floor. Then take your
foot off the pedal which is positioned down-
ward. Hold tightly onto the handle with both
hands if necessary.
Movement of the stepper during
training
Your stepper simulates climbing stairs.
The swinging effect not only moves the pedals
up and down, but also moves them to the left
and right.
Muscle groups exercised
Training without expanders primarily exercises
the leg and buttock muscles.
Exercises in which you step and use the expand-
ers strengthen the buttock, leg, arm and shoulder
muscles.
Exercises in which you do not step but do use
the expanders strengthen your arm and shoulder
muscles.