Manual Crivit IAN 344961 (page 45 of 146) (English, German, Dutch, French, Polish)

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• Hold a position only so long as it is comforta-

ble for you and you are able to maintain body

tension. However, change to another position

after no more than after 60 seconds.

• Always change from one position to another in

a controlled manner. If necessary, get oﬀ the

product brieﬂy to take up the new position in a

controlled manner.

• End an exercise if it becomes uncomfortable

for you and you are no longer able to maintain

general body tension, but end it after no more

than 10 minutes. Listen to your body and do

not overstrain it.

Warming up

Give yourself enough time to warm up each time

you use the product. Some simple exercises to do

this are shown below.

You should repeat each exercise two to three

times.

Neck muscles

1. Turn your head slowly to the left and to the

right. Repeat this movement four to ﬁve times.

2. Rotate your head slowly, ﬁrst in one direction,

then in the other.

Arms and shoulders

1. Clasp your hands behind your back and pull

them carefully upwards. If you bend your upper

body forwards at the same time, all your mus-

cles will be maximally warmed up.

2. Rotate both your shoulders forwards at the

same time and then change direction after one

minute.

3. Pull your shoulders up to your ears and then let

them drop again.

4. Circle your right and left arms alternately for-

wards and then, after one minute, backwards.

Important: don’t forget to keep brea-

thing steadily!

Exercise routine

You should observe the following the ﬁrst time you

stand on the product:

• Familiarise yourself with the product and its

vibration. For instance, test the vibration by

putting just one foot on the vibrating plate when

it is at a low frequency.

Then stand on the product with both feet, and

then on tiptoes with knees bent in order to feel

the vibration.

• Always stand on tiptoe ﬁrst so that the vibration

is absorbed by your calves and thighs.

Checking your pulse

For healthy ﬁtness training, it makes sense to

check your own pulse rate regularly.

• Check your pulse even during supposed

passive training, to prevent health risks due to

excessive training.

• From a sports medicine point of view, an exer-

cise heart rate (pulse) of 60% to 85% of your

maximum pulse is optimal.

• The ﬁtter or more trained your body is, the

slower your pulse rises and the faster it returns

to its resting rate again. To keep track of your

training progress, record your values regularly

in a chart. You will get the following values

depending on when you take your pulse:

• Before training: resting heart rate

• Immediately after ﬁnishing training (10 mi-

nutes): stress/exercise pulse

• 1 minute after ﬁnishing training: recovery

pulse. Use the following standard values when

checking your stress/exercise pulse:

• Pulse rate 60%: here you are training in the

very eﬃcient range of 60%, ideal for begin-

ners.

• Pulse rate 85%: this range of 85% of your

maximum pulse rate is suitable for athletes and

advanced trainers.

• Pulse rate 90%: the anaerobic range of 90% of

maximum pulse is only suitable for professional

athletes and short exercises.

Taking your pulse

1. Place the index and middle ﬁngers of your right

hand on the inside of your left wrist.

2. When you feel your pulse, count the number of

beats in 15 seconds.

3. Multiply the number of pulse beats you counted

by four.

4. The result is your pulse rate per minute.

5. Compare the pulse rate you have measured

with the limit values applicable to you (see

‘Calculating your exercise pulse’).

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Crivit IAN 344961 Manual

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