Manual Christopeit CS 1000 (page 15 of 44) (English, German, Dutch, French)

793216

Zoom out

Zoom in

1/44





You must consider the following factors in determining the amount of

training eort required in order to aain tangible physical and health

benets:



The level of physical exeron in training must exceed the level of nor-

mal exeron without reaching the point of breathlessness and / or ex-

hauson. A suitable guideline for eecve training can be taken from

the pulse rate.During training this should rise to the region of between

70% to 85% ohe maximum pulse rate (see the table and formular for

determinaon and calculaon of this).

During the rst 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 upperlimit of 85% of the maximum pulse rate. The beer the

physical condion of the person doing the exercise, the more the level

of training should beencreased to remain in the region of between 70%

to 85% of the maximumpulse rate. This should be done by lengthening

the me for the training and/ or encreasing the level of diculty.

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 dis-

played wrongly due to error in use, etc., you can do the following:

 Pulse rate measurement in the convenonal way (feeling the pulse

at thewrist, for example, and counng the number of beats in one min-

ute).

 Pulse rate measurement with a suitable specialised device (available

from dealers specialising in health-related equipment).



Most experts recommend a combinaon of health-conscious nutrion,

whichmust be determined on the basis of your training goal, and physi-

cal trainingthree mes a week. A normal adult must train twice a week

to maintain hiscurrent level of condion. At least three training ses-

sions a week are requiredto improve one’s condion and reduce one’s

weight. Of course the idealfrequency of training is ve sessions a week.



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

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

ature and oxygen intake should be raised slowly in the warm-up phase.

This can be done with gymnasc exercises lasng ve to ten minutes.

Then the actual training (training phase) should begin. The training ex-

eronshould be relavely low for the rst few minutes and then raised

over a period of 15 to 30 minutes such that the pulse rate reaches the

region of between70% to 85% of the maximum pulse rate.

In order to support the circulaon aer the training phase and to pre-

ventaching or strained muscles later, it is necessary to follow the train-

ing phase with a cool-down phase. This should be consist of stretching

exercises and/ or light gymnasc exercises for a period of ve to ten

minutes.

Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnasc exercises to the body for the training

phase to prepare accordingly. The exercises do not overdo it and only as far run unl a slight drag felt. This posion will hold a while.

Aer the warm-up exercises by some arms and legs shake loose. We recommend the warm-up exercises at the end of the training be conducted

and to end your workout with shaking of the extremies. (Cool down)



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



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

xed me and place for each day of training and prepare yourself men-

tally for the training. Only train when you are in the mood for it and al-

ways have your goalin view. With connuous training you will be able

to see how you are progressing day by day and are approaching your

personal training goal bit by bit.

Reach with your le hand be-

hind your head to the right

shoulder and pull with the

right hand slightly to the le

elbow. Aer 20sec. switch

arm.

Bend forward as far forward as

possible and let your legs almost

stretched. Show it with your ngers

in the direcon of toe. 2 x 20sec.

Sit down with one leg

stretched out on the oor

and bend forward and try

to reach the foot with your

hands. 2 x 20sec.

Kneel in a wide lunge forward and

support yourself with your hands

on the oor. Press the pelvis down.

Change aer 20 sec leg.

Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

Forumrules

To achieve meaningful questions, we apply the following rules:

First, read the manual;
Check if your question has been asked previously;
Try to ask your question as clearly as possible;
Did you already try to solve the problem? Please mention this;
Is your problem solved by a visitor then let him/her know in this forum;
To give a response to a question or answer, do not use this form but click on the button 'reply to this question';
Your question will be posted here and emailed to our subscribers. Therefore, avoid filling in personal details.

new questions and answers
new manuals

You will receive an email to register for one or both of the options.

Get your user manual by e-mail

Enter your email address to receive the manual of Christopeit CS 1000 in the language / languages: English, German, Dutch, French as an attachment in your email.

The manual is 3.7 mb in size.

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.

Info

Christopeit CS 1000 Manual

Product: