Crivit 327402_1904 Bedienungsanleitung Seite 12

In general, every physically healthy person,
whether young or old, can begin a fitness
training programme, if he/she has consulted a
doctor beforehand.
Note!
Incorrect or excessive training can
endanger your health.
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.
14 GB/IE/NI
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
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
training
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.