Christopeit Sport TE 1 Notice De Montage Et D'utilisation page 14

Training Instructions
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
normal exertion without reaching the point of breathlessness and /
or exhaustion. 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% of the 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 level of training should be encreased to remain in the
region of between 70% to 85% of the maximum pulse 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 safety
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 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 nutrition,
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
training sessions a week are required to 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
temperature 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
exertion 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
prevent aching or strained muscles later, it is necessary to follow
the training 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.
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
mentally for the training. Only train when you are in the mood for
it and always 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.
Pulse Rate Measurement Table
Calculation formula: Maximum pulse rate
90% of the maximum pulse rate
85% of the maximum pulse rate
70% of the maximum pulse rate
14
= 220 - age
(220 minus your age)
= (220 - age) x 0.9
= (220 - age) x 0.85
= (220 - age) x 0.7