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Crivit IAN 344961 Manual

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48
Calculating your personal maximum
heart rate
Maximum heart rate = 100%
Formula: 220 minus your age
Calculating your lower and upper
limit training heart rate
Pulse lower limit = 60%
Formula: (220 minus your age = maximum heart
rate) x 0.6
Pulse upper limit = 85%
Formula: (220 minus your age = maximum heart
rate) x 0.85
Varying the amplitude
By varying the (parallel) position of your feet on
the plate, and thus changing the distance between
the vibrating muscles or body parts and the centre
of the body, you increase or decrease the degree
of difficulty of the exercises. You can choose
between three vibrating areas (WALKING, JOG-
GING, RUNNING) (1d) (Fig. B):
• To do this, position your feet parallel to one
another on the product, either more towards the
outside or more towards the inside. Thus the am-
plitude and thereby the degree of difficulty are
either increased (feet further out on the product)
or decreased (feet further in on the product).
• Work your way up the levels of difficulty from
the inside out.
• To begin with, start completely on the inside.
Varying the frequency
The frequency determines the number of vibrations
per second in which the product moves. You
can change the frequency from 5–16Hz with
the ‘SPEED -/+’ touch-sensitive buttons on the
product display (Fig. H) or the ‘SPEED -/+’ but-
tons (3e/3b) on the remote control.
Structuring your workouts
• Be sure to read the safety information before
you start your personal fitness training.
• Give yourself enough time for your fitness
training and allow for the time you will need for
warming up and recovering.
• A single workout should consist of three phases:
• Warm-up phase: 5–10 minutes of gymnastics
and stretching to prepare your muscles for the
stress.
• Vibration training: maximum of 10 minutes of
intensive but easy training.
• Cool-down phase: at least 5 minutes of relaxa-
tion exercises.
Stopping the workout
To prevent injuries, stop exercising immediately if
you notice any of the following symptoms:
• If your muscles tense uncontrollably.
• If you become dizzy while exercising.
• If you feel pain while exercising.
• If you feel unwell or have cramps or feel nause-
ous while exercising.
Exercise suggestions
Ensure that you always keep the handles horizon-
tal when pulling the expander bands (8).
Do not bend your wrists, otherwise there is a risk
you will strain your joints.
You can place the mat (2) on the product (1)
depending on the intensity. We recommend doing
the exercises with the mat while you are getting
used to the product. You have the option of setting
various vibration levels:
• easy: 1–6
• intermediate: 7–14
• difficult: 15–20
Note: start with the lowest level and increase the
vibration level slowly, depending on the exercise.
Make sure that you feel fine during the exercise
and that you find the vibration level comfortable.
Start in the middle of the product as the amplitu-
de is higher in the outer areas, which means the
exercise is more difficult.
Exercise for getting used to the vibra-
tions (Fig. M)
Starting position
1. Set the product to the lowest time and vibration
intensity.
2. Stand on the product. Stand firmly on your
heels with your knees slightly bent.
End position
3. Tense your leg muscles.
4. Start the product using the remote control.
5. Maintain body tension during the vibration.
6. Stay on the product until the end of the set
vibration time and rest afterwards for a few
seconds.
GB/IE
… 46 …


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