Handleiding Christopeit CS 1000 (pagina 15 van 44) (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 in training must exceed the level of nor-

mal exeron without reaching the point of breathlessness and / or ex-

hauson. A suitable guideline for eecve training can be taken from

the pulse rate.During training this should rise to the region of between

70% to 85% ohe maximum pulse rate (see the table and formular for

determinaon and calculaon of this).

During the 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 following weeks and months, the pulse rate should be slowly raised

to the upperlimit of 85% of the maximum pulse rate. The beer the

physical condion 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 me for the training and/ or encreasing the level of di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 dis-

played wrongly due to error in use, etc., you can do the following:

 Pulse rate measurement in the convenonal way (feeling the pulse

at thewrist, for example, and counng the number of beats in one min-

ute).

 Pulse rate measurement with a suitable specialised device (available

from dealers specialising in health-related equipment).



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

whichmust be determined on the basis of your training goal, and physi-

cal trainingthree mes a week. A normal adult must train twice a week

to maintain hiscurrent level of condion. At least three training ses-

sions a week are requiredto improve one’s condion and reduce one’s

weight. Of course the idealfrequency of training is ve sessions a week.



Each training session should consist of three phases: the warm-up

phase, the training phase, and the cool-down phase. The body temper-

ature and oxygen intake should be raised slowly in the warm-up phase.

This can be done with gymnasc exercises lasng ve to ten minutes.

Then the actual training (training phase) should begin. The training ex-

eronshould be relavely low for the rst few minutes and then raised

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 circulaon aer the training phase and to pre-

ventaching or strained muscles later, it is necessary to follow the train-

ing 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.

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.

Aer the warm-up exercises by some arms and legs shake loose. We recommend the warm-up exercises at the end of the training be conducted

and to end your workout with shaking of the extremies. (Cool down)



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



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.

Reach with your le hand be-

hind your head to the right

shoulder and pull with the

right hand slightly to the le

elbow. Aer 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.

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