Manual Christopeit XL1 - 9810 (page 14 of 32) (English, German, Dutch, French)

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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 beneﬁ ts:

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 gui-

deline 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 ﬁ 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 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 difﬁ 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 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

ﬁ ve 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 ﬁ ve to ten minutes.

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

be relatively low for the ﬁ rst 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 ﬁ ve to ten minutes.

4. Motivation

The key to a successful program is regular training. You should set a ﬁ xed 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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Christopeit XL1 - 9810 Manual

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