Training InsRucIons; Warm Up Exercises (Warm Up) - Christopeit Sport AX 4000 Bedienungsanleitung

TRAINING INSTRUCTIONS
You mus consider he ollowing acors in deermining he amoun o
raining eor required in order o aain angible physical and healh
benes:
1. Inensiy:
The level o physical exeron in raining mus exceed he level o nor-
mal exeron wihou reaching he poin o breahlessness and / or ex-
hauson. A suiable guideline or eecve raining can be aken rom
he pulse rae.During raining his should rise o he region o beween
70% o 85% ohe maximum pulse rae (see he able and ormular or
deerminaon and calculaon o his).
During he rs weeks, he pulse rae should remain a he lower end o
his region, a around 70% o he maximum pulse rae. In he course o
he ollowing weeks and monhs, he pulse rae should be slowly raised
o he upper limi o 85% o he maximum pulse rae. The beer he
physical condion o he person doing he exercise, he more he lev-
el o raining should been creased o remain in he region o beween
70% o 85% o he maximumpulse rae. This should be done by lengh-
ening he me or he raining and/ or encreasing he level o diculy.
I he pulse rae is no shown on he compuer display or i or saey
reasons you wish o check your pulse rae, which could have been dis-
played wrongly due o error in use, ec., you can do he ollowing:
a. Pulse rae measuremen in he convenonal way (eeling he pulse
a he wris, or example, and counng he number o beas in one
minue).
b. Pulse rae measuremen wih a suiable specialised device (available
rom dealers specialising in healh-relaed equipmen).
2. Frequency
Mos expers recommend a combinaon o healh-conscious nuri-
on, which mus be deermined on he basis o your raining goal, and
physical raining hree mes a week. A normal adul mus rain wice
a week o mainain his curren level o condion. A leas hree rain-
ing sessions a week are requiredo improve one's condion and reduce
one's weigh. O course he ideal requency o raining is ve sessions
a week.
3. Planning he raining
Each raining session should consis o hree phases: he warm-up
phase, he raining phase, and he cool-down phase. The body emper-
aure and oxygen inake should be raised slowly in he warm-up phase.
This can be done wih gymnasc exercises lasng ve o en minues.
Then he acual raining (raining phase) should begin. The raining ex-
eron should be relavely low or he rs ew minues and hen raised
over a period o 15 o 30 minues such ha he pulse rae reaches he
region o beween 70% o 85% o he maximum pulse rae.
In order o suppor he circulaon aer he raining phase and o pre-
venaching or srained muscles laer, i is necessary o ollow he rain-
ing phase wih a cool-down phase. This should be consis o sreching
exercises and/ or ligh gymnasc exercises or a period o ve o en
minutes.

WARM UP EXERCISES (WARM UP)

Sar your warm up by walking on he spo or a leas 3 minues and hen perorm he ollowing gymnasc exercises o he body or he raining
phase o prepare accordingly. The exercises do no overdo i and only as ar run unl a sligh drag el. This posion will hold a while.
Reach wih your le hand be-
hind your head o he righ
shoulder and pull with the
righ hand slighly o he le
elbow. Aer 20sec. swich
arm.
Aer he warm-up exercises by some arms and legs shake loose.
Don' nish he exercise phase abruply, bu will cycle leisurely somehing wihou resisance rom o reurn o he normal pulse-zone. (Cool
down) We recommend he warm-up exercises a he end o he raining be conduced and o end your workou wih shaking o he exremies.
Bend forward as far forward as
possible and le your legs almos
sreched. Show i wih your ngers
in he direcon o oe. 2 x 20sec.
4. Movaon
The key o a successul program is regular raining. You should se a
xed me and place or each day o raining and prepare yoursel men-
ally or he raining. Only rain when you are in he mood or i and al-
ways have your goal in view. Wih connuous raining you will be able
o see how you are progressing day by day and are approaching your
personal raining goal bi by bi.
Calculaon ormula:
Maximum pulse rae = 220 - age (220 minus your age)
90% o he maximum pulse rae = (220 - age) x 0.9
85% o he maximum pulse rae = (220 - age) x 0.85
70% o he maximum pulse rae = (220 - age) x 0.7
Si down wih one leg
sreched ou on he oor
and bend orward and ry
o reach he oo wih your
hands. 2 x 20sec.
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Kneel in a wide lunge forward and
suppor yoursel wih your hands
on he oor. Press he pelvis down.
Change aer 20 sec leg.
GB