Handleiding Christopeit T400 (pagina 15 van 36) (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 nomal

exeron without reaching the point of breathlessness and / or exhau

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% of the 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 upper limit

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

be encreased to remain in the region of between 70% to 85% of the

maximum pulse 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 displayed wrongly due to

error in use, etc., you can do the following:

a. Pulse rate measurement in the convenonal way (feeling the pulse

at the wrist, for example, and counng the number of beats in one

minute).

 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, which must be determined on the basis of your training goal, and

physical training three mes a week. A normal adult must train twice a

week to maintain his current level of condion. At least three training

sessions a week are required to improve one’s condion and reduce

one’s weight. Of course the ideal frequency 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 te pera-

ture 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on should 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 between 70% to 85% of the maximum pulse rate. In order to

support the circulaon aer 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 gymnasc exercises for a period of ve to ten minutes.



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 goal in 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.



(X-axis = age I jears from 20 to 70 / Y-axis = heartbeats per minute frpm

100 to 220)



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

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