Crivit IAN 304198 Bedienungsanleitung Seite 12

Load
Intensive workouts make demands on the entire
body, and not merely the leg muscles.
The body, especially the heart and circulatory
system, requires time to adapt to the changes
brought on by the training sessions. For this reason, it
is important to increase levels slowly, and to ensure
that appropriate breaks are taken during and after
training.
Ensure that you train at an appropriate level, i.e. one
in which you do not over-strain yourself. Listen to
your body; end the workout immediately if you feel
unwell, are short of breath or experience dizziness.
You are exercising at the correct level if you can have
a normal discussion during your training session.
Cool-down/Relaxation
A cool-down, i.e. a relaxation programme is as
important as a warm-up regime. Always end your
training session appropriately; reduce your pace and
effort level, and do light stretching exercises when
you have dismounted the item. In this way, your pulse
has time to calm down, and your body is able to
recover more effectively for further efforts.
The duration of recovery periods between training
sessions should be based on your fitness level.
Avoid excessively high training intensities,
to prevent over-training. Excessive strain can cause
health problems and lead to death. If you feel fatigue
or weak ness, cease training immediately.
To determine your individual training intensity,
you may use the following calculation formula
to ascertain your approximate maximum heart
frequency (MHF):
MHF = 220 – your age
Depending on your training goal, there are 5
training zones within which you may push the effort
level to your maximum heart frequency.
Zones
Regeneration zone = 50–60 % of the MHF
Fat-burning zone = 60–70 % of the MHF
Carbohydrate-burning zone = 70–80 % of the MHF
Anaerobic zone = 80–90 % of the MHF
16 GB/CY
Warning zone = 90–100 % of the MHF
• Regeneration zone/health zone
This training is aimed at basic physical fitness. It
consists of longer endurance exercises, which are
to be performed slowly. It is especially suitable
for beginners and/or people in weak physical
condition.
• Fat-burning zone
Optimized for fat-burning, the workout is designed
for strengthening the cardiovascular system. In this
zone, the body burns proportionately the most
kilojoules from fat. During your training session, you
should feel relaxed and be able to converse.
• Carbohydrate-burning zone
In this zone, more carbohydrates are burned than
fat. The training effort is more strenuous, but also
more effective.
Mounting the stepper
Press one pedal down completely with your foot,
so that the pedal arm rests on the floor frame on its
stopper.
Then climb onto the foot pedal of the pedal which is
in the bottom position.
Then put your other foot onto the other pedal which
is leaning upward.
Dismounting
Press one pedal completely down with one foot, so
that the one pedal arm rests on the floor frame on its
stopper.
Then take your foot from the pedal which is pointing
upward, and place it on the floor. Then take your
foot from the pedal which is pointing downward.
Movement of the stepper during train-
ing
Your stepper simulates climbing stairs.
The swing effect causes the pedals not only to move
up and down, but also to swing to the left and right.
Muscle groups exercised
When exercising without the straps, it is mainly the
leg and buttocks that are exercised.
During exercises when you use both the stepper and
the straps, you strengthen your buttocks, leg, arm and
shoulder muscles.