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Step: 21
Checks:
1. Check the correct installation and function of all screwed
and plug connections. Installation is thereby complete.
2. Before starting training, ensure that the recommended
safety clearances are maintained to other objects. To secure
a particular position of the machine, the machine can be
fastened fi rmly to the fl oor using bolts and plugs, which you
must obtain yourself. Holes are provided for this purpose in
the tubes which have direct contact with the fl oor.
3. When using the machine, particularly the dipping bar,
always be sure to wear suitable headwear and clothes. This
must protect against catching hair or clothing and trapping
hair or clothing in the moving parts of the machine.
4. When everything is in order, familiarise yourself with the
machine with light weights. The weights have to secure with
weight selector bar (51). Maximum load of weight: 70Kg.
Training Instructions
You must consider the following factors in determining the amount of training
effort required in order to attain tangible physical and health benefi ts:
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 fi rst 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 follo-
wing 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 diffi culty.
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 fi ve 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 fi ve to ten minutes.
Then the actual training (training phase) should begin. The training exertion
should be relatively low for the fi rst 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 fi ve to ten minutes.
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 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
220
215
210
205
■
200
195
■
195
190
■
190
185
■
185
180
●
■
180
175
●
■
175
171
●
170
●
166
165
165
161
162
●
160
157
●
155
153
150
145
✘
140
136
✘
135
✘
133
129
130
✘
126
✘
125
✘
120
115
110
105
100
20
25
30
40
45
35
Calculation formula: Maximum pulse rate
90% of the maximum pulse rate
85% of the maximum pulse rate
70% of the maximum pulse rate
27
■
Maximalpuls (220-Alter)
Maximum pulse rate (220-age)
●
90% des Maximalpulses
90% of the maximum pulse rate
85
% des Maximalpulses
85% of the maximum pulse rate
✘
70% des Maximalpulses
175
70% of the maximum pulse rate
170
■
165
■
160
■
157
155
■
153
●
■
155
148
●
148
144
●
144
140
●
139
136
●
135
131
127
122
✘
119
115
✘
112
✘
✘
108
✘
105
50
55
60
65
70
=
220 - age
(220 minus your age)
=
(220 - age) x 0.9
=
(220 - age) x 0.85
=
(220 - age) x 0.7
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