Manual Crivit SW 5755 IAN 327402 1904 (page 23 of 82) (English, German, Dutch, French, Polish)

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In general, every physically healthy person,

whether young or old, can begin a fitness

training programme, if he/she has consulted a

doctor beforehand.

Note!

Incorrect or excessive training can

endanger your health.

Load

Intensive workouts make demands on the entire

body, and not merely the leg muscles.

The body, especially the heart and circulatory

system, requires time to adapt to the changes

brought on by the training sessions. For this

reason, it is important to increase levels slowly,

and to ensure that appropriate breaks are taken

during and after training.

Ensure that you train at an appropriate

level, i.e. one in which you do not over-strain

yourself. Listen to your body; end the workout

immediately if you feel unwell, are short of

breath or experience dizziness.

You are exercising at the correct level if you can

have a normal discussion during your training

session.

Cool-down/Relaxation

A cool-down, i.e. a relaxation programme is as

important as a warm-up regime. Always end

your training session appropriately; reduce your

pace and effort level, and do light stretching

exercises when you have dismounted the item. In

this way, your pulse has time to calm down, and

your body is able to recover more effectively for

further efforts.

The duration of recovery periods between training

sessions should be based on your fitness level.

Avoid excessively high training intensities, to

prevent over-training. Excessive strain can cause

health problems and lead to death. If you feel

fatigue or weak ness, cease training immediately.

To determine your individual training intensity,

you may use the following calculation formula

to ascertain your approximate maximum heart

frequency (MHF):

MHF = 220 – your age

Depending on your training goal, there are 5

training zones within which you may push the

effort level to your maximum heart frequency.

Zones

Regeneration zone = 50–60 % of the MHF

Fat-burning zone = 60–70 % of the MHF

Carbohydrate-burning zone = 70–80 % of the

MHF

Anaerobic zone = 80–90 % of the MHF

Warning zone = 90–100 % of the MHF

• Regeneration zone/health zone

This training is aimed at basic physical fitness.

It consists of longer endurance exercises, which

are to be performed slowly. It is especially

suitable for beginners and/or people in weak

physical condition.

• Fat-burning zone

Optimized for fat-burning, the workout is

designed for strengthening the cardiovascular

system. In this zone, the body burns

proportionately the most kilojoules from fat.

During your training session, you should feel

relaxed and be able to converse.

• Carbohydrate-burning zone

In this zone, more carbohydrates are burned

than fat. The training effort is more strenuous, but

also more effective.

Mounting the stepper

Press one pedal down completely with your foot,

so that the pedal arm rests on the floor frame on

its stopper.

Then climb onto the foot pedal of the pedal

which is in the bottom position.

Then put your other foot onto the other pedal

which is leaning upward.

Dismounting

Press one pedal completely down with one

foot, so that the one pedal arm rests on the floor

frame on its stopper.

Then take your foot from the pedal which is

pointing upward, and place it on the floor. Then

take your foot from the pedal which is pointing

downward.

Movement of the stepper during

training

Your stepper simulates climbing stairs.

The swing effect causes the pedals not only to

move up and down, but also to swing to the left

and right.

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Crivit SW 5755 IAN 327402 1904 Manual

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