Handleiding Christopeit AB 1000 (pagina 14 van 40) (Nederlands, Duits, Engels, Frans)

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You must consider the following factors in determining the amount of

training eort required in order to aain tangible physical and health

benets.



The level of physical exeron during training must exceed the point

of normal exeron, without going beyond the point of breathlessness

and/or exhauson. A suitable reference value can be the pulse. With

each training session, the condion increases and therefore the trai-

ning requirements should be adjusted. This is possible by extending the

duraon of the training, increasing the level of diculty or changing

the type of training.



Most experts recommend the combinaon of a health-conscious diet,

which must be adjusted according to the training goal, and physical

exercise three to ve mes a week. A normal adult needs twice a week

exercise to maintain its current condion. To improve his condion and

change his body weight, he needs at least three training sessions per

week. Ideal of course is a frequency of ve training sessions per week.



Each training session should consist of three training phases: „warm-

up phase“, „training phase“ and „cool-down phase“. In the „warm-up

phase“ the body temperature and the oxygen supply should be increa-

sed slowly. This is possible through gymnasc exercises over a period

of ve to ten minutes. Aer that you start with actual training “training

phase”. The training load should be adapted according to the training

heart rate. In order to support the circulaon aer the training phase

and to preventaching 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 gymnasc exercises for a period of

ve to ten minutes.



To determine the training heart rate, you can proceed as follows.

Please note that these are guide values. If you have health problems or

are unsure, consult a doctor or tness trainer.



Male, 30 years old and weighs 80 kg. I am a beginner and would like

to lose some weight and increase my endurance.



Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight)

Maximum heart rate = 214 - (0.5 x 30) - (0.11 x 80)





Due to my goals and training level, the fat metabolism zone

suits me best.

Training heart rate = 60 to 70% of the maximum heart rate

Training heart rate = 190 x 0.6 [60%]



Aer you have set your training heart rate for your training condion or

Once you have idened goals, you can start training. Most of our pro-

ducts have heart rate sensors or are heart rate belt compable. So you

can check your heart rate on the monitor during the workouts. If the

pulse rate is not shown on the computer display or you want to be on

the safe side and want to check your pulse rate, which could be incor-

rectly displayed due to possible applicaon errors or similar, you can

use the following tools:

Pulse measurement in the convenonal way (sensing the pulse beat,

e.g. on the wrist and counng the beats within a minute).

 Heart rate measurement with suitable and calibrated heart rate

measuring devices (available from medical supply stores).

Heart rate measurement with other products such as heart rate mo-

nitors, smartphones....



The maximum pulse value can be determined in many dierent

ways, since the maximum pulse depends on many factors. You can

use the main-formula for the calculaon (maximum heart rate = 220

- age). This formula is very general. It is used in many home sport

products to determine the maximum heart rate. We recommend

the  This formula calculates the maximum

heart rate more precisely and takes gender, age and body weight

into account.





Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight)



Maximum heart rate = 210 - (0.5 x age) - (0.11 x body weight)



The opmal training heart rate is determined by the goal of the trai-

ning. Training zones were dened for this.

Regeneraon and Compensaon

Suitable for: Beginners / type of training: very light cardio

training / goal: recovery and health promoon. Building the

basic condion.



Basics endurance training 1

Suitable for beginners and advanced users / type of training:

light cardio training / goal: acvaon of fat metabolism

(calorie burning). improvement in endurance performance.



 Basics endurance training 1 to 2

Suitable for beginners and advanced / type of training: moderate

cardio training. / Aim: Acvaon of the fat metabolism

(calorie burning), improving aerobic performance,

Increase in endurance performance.



Basics endurance training 2

Suitable for advanced and compeve athletes / type of training:

moderate endurance training or interval training / goal: improve-

ment of lactate tolerance, maximum increase in performance.



Performance / Compeon Training

Suitable for athletes and high-performance athletes / type of trai-

ning: intensive interval training and compeon training / goal:

improvement of maximum speed and power.  Training

in this area can lead to overloading of the cardiovascular system

and damage to health.





   



Start your warm up by walking on the spot for at least 3 minutes

and then perform the following gymnasc exercises to the body

for the training phase to prepare accordingly. The exercises do not

overdo it and only as far run unl a slight drag felt. This posion

will hold a while.

Reach with your le hand behind your

head to the right shoulder and pull with

the right hand slightly to the le elbow. Af-

ter 20sec. switch arm.

Bend forward as far forward as possible

and let your legs almost stretched. Show it

with your ngers in the direcon of toe. 2

x 20sec.

Sit down with one leg stretched out on the

oor 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 oor. Press

the pelvis down. Change aer 20 sec leg.



The key to a successful program is regular training. You should set a

xed me 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 goalin view. With connuous training you will be able

to see how you are progressing day by day and are approaching your

personal training goal bit by bit.

Christopeit AB 1000 Handleiding

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