Manual Christopeit Cross trainer EL 7 (page 19 of 52) (English, German, Dutch, French, Italian)

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Training instructions

You must consider the following factors in determining the amount of training

effort required in order to attain tangible physical and health benefits:

1. Intensity:

The level of physical exertion in training must exceed the level of normal

exertion without reaching the point of breathlessness and / or exhaustion.

A suitable guideline for effective 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 determination and

calculation of this).

During the first 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 better the physical

condition 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 time for

the training and / or encreasing the level of difficulty.

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 conventional way (feeling the pulse at the

wrist, for example, and counting the number of beats in one minute).

b. Pulse rate measurement with a suitable specialised device (available

from dealers specialising in health-related equipment).

2.Frequency

Most experts recommend a combination of health-conscious nutrition,

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

training three times a week. A normal adult must train twice a week to

maintain his current level of condition. At least three training sessions a

week are required to improve one’s condition and reduce one’s weight. Of

course the ideal frequency of training is five sessions a week.

3. Planning the training

Each training session should consist of three phases: the warm-up phase,

the training phase, and the cool-down phase. The body temperature and

oxygen intake should be raised slowly in the warm-up phase. This can be

done with gymnastic exercises lasting five to ten minutes.

Then the actual training (training phase) should begin. The training exertion

should be relatively low for the first 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 circulation after 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 gymnastic exercises for a period of five to ten

minutes.

4. Motivation

The key to a successful program is regular training. You should set a fixed

time and place for each day of training and prepare yourself mentally for

the training. Only train when you are in the mood for it and always have

your goal in view. With continuous training you will be able to see how you

are progressing day by day and are approaching your personal training

goal bit by bit.

Calculation formula: 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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25 30

✘

✦

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■

✘

✦

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■

Maximalpuls (220-Alter)

90% des Maximalpulses

Maximum pulse rate (220-age)

90% of the maximum pulse rate

% des Maximalpulses

70% des Maximalpulses

85% of the maximum pulse rate

70% of the maximum pulse rate

✘

✦

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English

AGE indicator:

In this display you enter your age for programs 11 and 12.

Using this information, the computer works out your maximum pulse.

Use the „+/-“ keys to influence the entered value.

The last values attained are held in memory as already described in

these instructions.

(Minimum limit for the display is 25 years – Highest limit of the display

is 99 years)

MAX PULSE indicator:

Based on the value entered in the AGE indicator, the computer works

out your maximum pulse rate for programs 11 and 12.

You can see how your maximum pulse rate is determined by studying

the table and formula that follow later in these instructions. In order to

work out your own value you should visit your doctor. You cannot influence

this value using the „+/-“ keys. The values last attained are held in

memory as already described in these instructions.

(Highest limit for the display is 299 beats per minute)

6. “PULSE” display:

The current pulse rate is displayed in beats per minute. Particular values

cannot be specified.

The values last attained by this function are not stored.

(Limit of both displays: 240 pulse beats per minute.)

(Note: For pulse measurement, the two contact surfaces of the pulse

measuring handle unit (15) must be gripped simultaneously. The contact

surfaces should be located centrally in the palms of the hands.

qu'elle voltage pour le transformateur 220 v 9 v ou 220 v 24 ou 220 v 12 v ou autre Submitted on 2-4-2022 at 15:55
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Christopeit Cross trainer EL 7 Manual

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