Handleiding Crivit IAN 355244 (pagina 18 van 46) (Nederlands, Duits, Engels, Frans, Pools)

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• Depending on the display status, heart rate

from 40 to 220 beats per minute is dis-

played (7k).

* The calculation is based on pre-programmed

standard values that only serve as a guide.

Recovery measurement

The recovery measurement indicates whether

your recovery heart rate lies within a healthy or

less healthy range. After completing the recovery

measurement, you will be given a score:

• F1 = very good heart rate recovery

• F6 = poor heart rate recovery

1. After your workout has ﬁnished, press the

‘RECOVERY’ button (7l) to measure your

recovery heart rate.

2. Place your palms on both hand pulse sen-

sors.

3. The time (7h) and heart rate (7k) are dis-

played. The time counts down from 00:60

to 00:00.

4. Put your hands around the hand pulse sen-

sors until the countdown from 60 seconds

has finished. Your score is then displayed.

Note: a standard chest strap (not included in

the package contents) can also be used.

5. Press the ‘RECOVERY’ button (7l) again to

return to the main menu.

Resetting the display

To reset the display, delete saved settings or

end a workout ahead of time, press the ‘RESET’

button (7n).

Turning off the computer

The computer turns itself off automatically after

4 minutes of inactivity (pushing buttons or cy-

cling).

General training instructions

• Wear comfortable sportswear.

• Warm up before each training session and

end the session gradually.

• Take suﬃcient breaks between the exercises

and keep yourself suﬃciently hydrated.

• If you are a beginner, never train with too

much intensity. Increase the intensity of the

training sessions slowly.

• Perform all exercises smoothly, not jerkily or

fast.

• Be sure to breathe steadily. Exhale during

exertion and inhale upon release.

• Maintain correct body posture while exer-

cising.

• Make sure that your feet are optimally positi-

oned on the pedals.

• Hold the handlebars throughout your wor-

kout.

• Maintain an upright posture throughout your

workout.

Full workout

Warming up

Take suﬃcient time before each training session

to warm up.

Some simple exercises to do this are shown

below.

You should repeat each exercise two to three

times.

Neck muscles

1. Turn your head slowly to the left and to the

right. Repeat this movement four to ﬁve times.

2. Rotate your head slowly, ﬁrst in one direc-

tion, then in the other.

Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your up-

per body forwards at the same time, all your

muscles will be maximally warmed up.

2. Rotate both your shoulders forwards at the

same time and then change direction after

one minute.

3. Pull your shoulders up to your ears and then

let them drop again.

4. Circle your right and left arms alternately

forwards and then, after one minute, back-

wards.

Important: don’t forget to keep brea-

thing steadily!

Exercising

1. Get on the product.

2. Position your feet on the pedals and secure

them with the safety straps.

3. Hold the handlebars throughout the workout.

4. Use the buttons to set your personal target

values, or begin your workout directly.

Note: maintain an upright posture throughout

the workout.

Recovering

• Ensure that you take suﬃcient time to recover

during and after the workout.

• The recovery period should be longer for a

beginner than it is for a ﬁt athlete.

Intensity level of training

1. Decide what your training goal is.

Note: training goals can include weight red-

uction or fat burning, or increasing your endu-

rance.

2. Decide how often you want to train to achie-

ve your training goal. The following training

schedules are recommended:

• Basic health programme:

2–3 times/week for 20–30 minutes each

time.

• Optimal health programme:

4–5 times/week for 45–60 minutes each

time.

3. To increase the intensity level of your trai-

ning, choose between the following training

zones:

• Regeneration zone: In the regeneration

zone you are training with 50–60% of the

maximum heart rate. The eﬀort level is light

and relaxed. This zone is the base from

which you will increase your performance.

If you are a beginner or have a health con-

dition, you should train in the regeneration

zone.

• Fat-burning zone: In the fat-burning

zone, you are training with 60–70% of the

maximum heart rate. This zone strengthens

your heart, while also being ideal for fat

burning. This training is more eﬀective the

longer you do it.

• Aerobic zone: In the aerobic zone, you

are training with 70–80% of the maximum

heart rate. In this zone, you burn more

carbohydrates than fat. The stress is higher.

Heart and lungs are strengthened.

If you want to be faster, stronger and have

more endurance, you should train in the

aerobic zone.

• Anaerobic zone: In the anaerobic zone,

you are training with 80–90% of the maxi-

mum heart rate.

Training in the anaerobic zone is high-perfor-

mance training, in which typical symptoms

such as exhaustion, tiredness or heavy brea-

thing arise.

• Warning zone: In the warning zone, you

are training with 90–100% of the maximum

heart rate. The warning zone is the zone

with the highest intensity. If you are extre-

mely ﬁt and are experienced in high-perfor-

mance training, train in the warning zone.

Please be aware that training in this zone

can easily lead to overexertion and injury.

Transportation

1. Place your right foot on the front foot of the

equipment with the rollers.

2. Grab the product by the handlebars and ca-

refully tilt the product toward yourself.

3. Roll the product to the desired location and

slowly return it to the upright position.

Note: keep your back straight while moving the

equipment.

Take care with ﬂoors that are susceptible to

damage!

The wheel axle can slip out of place easily when

rolling over obstacles, which blocks the wheel

and leaves marks on the ﬂoor.

Storage, cleaning

When not in use, always store the product dry,

clean, without batteries and at room tempera-

ture.

The product must always be kept dry, and

cleaned of any dirt after each use. Use a lightly

dampened cloth to clean the equipment and the

computer, and avoid contact with water.

IMPORTANT! Never clean the product with

harsh cleaning agents!

Disposal

In the interest of protecting the environ-

ment, do not throw your product into the

household waste once you are ﬁnished

with it, but rather take it to a specialty

disposal facility. Find out about collection sites

and their hours of operation from your local

authority.

Defective or used batteries must be recycled

pursuant to Directive 2006/66/EC and changes

to it. Return batteries and/or the product via the

collecting sites provided. Packaging materials,

such as plastic bags, must be kept away from

children. Keep the packaging materials out of

reach of children.

Environmental damage caused by

improper disposal of batteries! Batteries

may not be disposed of with household

waste. They may contain toxic heavy metals and

are subject to hazardous waste treatment. The

chemical symbols of the heavy metals are as

follows: Cd = cadmium, Hg = mercury, Pb =

lead. Dispose of used batteries at a municipal

collection site.

GB/IE

Crivit IAN 355244 Handleiding

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