Manual Crivit IAN 74884 - Ergometer Bike (page 37 of 40) (English, German)

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If you have any implants such as a pacemaker, you mustn’t use the

chest strap-pulse monitor. Its radio signal could potentially interfere with

your implant. In this case, pulse-controlled training programmes may not

be used.

Danger to your health due to overexertion when

training! Incorrect or excessive training can damage your health.

Intensity

Intensive ﬁtness training involves the whole body, not only the lower leg

muscles. The body, particularly the heart and circulation, requires time to

adapt to the changes resulting from training. It is therefore important to

increase the intensity slowly and be sure to allow appropriate rest before

and after training. Thus train at an intensity level at which you do not

become overexerted. Listen to your body: end the training immediately if

you feel unwell are short of breath of feel dizzy during training. If you are

training properly you can still have a normal conversation during training.

Do not forget to adjust your bike to your body: having the seat too high

or too low can lead to undue stress.

Warm up/cool down

Cooling down is just as important as a proper warm-up programme.

End you training gradually: reduce the speed and stress level and

perform light stretching exercises after you exit the equipment. This allows

your pulse to slowly recover and your body can better regenerate for

further stress.

The duration of the cool-down phases between training units should be

based on your ﬁtness levels.

Avoid an intensity level that is too high to prevent ex-

cessive training. Overexertion can cause health problems and lead

to death. If you have feelings of fatigue or weakness you must stop the

training immediately.

You can determine your individual training intensity using the following

calculation of your maximum heart rate (MHR):

MHR = 220 – your age

Depending on the purpose of the training, there are 5 training zones

within which you can train based on your maximum heart rate.

Zones

Cool down zone = 50-60% of MHF

Fat burning zone = 60-70% of MHF

Carbohydrate burning zone = 70-80% of MHF

Anaerobic zone = 80-90% of MHF

Red line zone = 90-100% of MHF

Cool down zone

This training is geared towards basic ﬁtness. It consists of extended

endurance activities to be performed slowly. It is particularly suited for

beginners and/or physically weak people.

Fat burning zone

The training is used to strengthen the cardio-vascular systems and is

optimised for fat burning. In this scenario, the body burns proportionally

more kilojoules of fat. During training you should feel relaxed and be

able to converse.

Carbohydrate burning zone

Here the body burns more carbohydrates than fat. The training is more

strenuous but more eﬀective.

Anaerobic zone

In the anaerobic zone the body cannot meet the oxygen demand of the

body. Training in this zone is very demanding and energy-sapping.

Performance athletes brieﬂy train in this zone to reach a maximum

increase in performance. Sports enthusiasts who train for the sake of their

health should avoid this zone

Red line zone

This zone is for high performance athletes. Due to the extreme intensity

the heart rate approaches the maximum level. The danger of injuries and

health damages are high.

Stretching

Stretching chest muscles (Fig. 12)

Place your elbow and forearm against the wall, upper arm and forearm

forming a right angle. Now turn the upper body slightly away from the

arm. Switch side every 20-30 seconds. This exercise works the chest

muscles and the deltoid.

Stretching neck muscles (Fig. 13)

Stand and tilt your head towards your shoulder. The other shoulder simul-

taneously moves towards the ground. You should feel this exercise at the

side of your neck. Switch sides every 20-30 seconds. This exercise works

the trapezius (descending portion).

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Crivit IAN 74884 - Ergometer Bike Manual

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