Christopeit Sport 2098, Assembly And Exercise Instructions

23

GB

You must consider the following factors in determining the amount of 

training effort required in order to attain tangible physical and health 

benefits.

1. INTENSITY:

The  level  of  physical  exertion  during  training  must  exceed  the  point 

of normal exertion, without going beyond the point of breathlessness 

and/or exhaustion. A suitable reference value can be the pulse. With 

each training session, the condition increases and therefore the trai

-

ning requirements should be adjusted. This is possible by extending the 

duration of the training, increasing the level of difficulty or changing 

the type of training.

3. FREQUENCY:

Most experts recommend the combination of a health-conscious diet, 

which  must  be  adjusted  according  to  the  training  goal,  and  physical 

exercise three to five times a week. A normal adult needs twice a week

exercise to maintain its current condition. To improve his condition and 

change his body weight, he needs at least three training sessions per 

week. Ideal of course is a frequency of five training sessions per week.

4. TRAINING PLAN

Each training session should consist of three training phases: „warm-

up phase“, „training phase“ and „cool-down phase“. In the „warm-up 

phase“ the body temperature and the oxygen supply should be increa

-

sed slowly. This is possible through gymnastic exercises over a period 

of five to ten minutes. After that you start with actual training “training 

phase”. The training load should be adapted according to the training 

heart rate. In order to support the circulation after the training phase 

and to preventaching 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 

five to ten minutes.

2. TRAINING HEART RATE

To  determine  the  training  heart  rate,  you  can  proceed  as  follows. 

Please note that these are guide values. If you have health problems or 

are unsure, consult a doctor or fitness trainer.

Sample calculation:

Male, 30 years old and weighs 80 kg. I am a beginner and would like 

to lose some weight and increase my endurance.

01: Maximum pulse - calculation

Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight)

Maximum heart rate = 214 - (0.5 x 30) - (0.11 x 80)

Maximum pulse = approx. 190 beats/min
02: Training heart rate calculation

Due to my goals and training level, the fat metabolism zone 

suits me best.

Training heart rate = 60 to 70% of the maximum heart rate

Training heart rate = 190 x 0.6 [60%]

Training heart rate = approx. 114 beats/min

After you have set your training heart rate for your training condition or

Once you have identified goals, you can start training. Most of our pro

-

ducts have heart rate sensors or are heart rate belt compatible. So you 

can check your heart rate on the monitor during the workouts. If the 

pulse rate is not shown on the computer display or you want to be on 

the safe side and want to check your pulse rate, which could be incor

-

rectly displayed due to possible application errors or similar, you can 

use the following tools:

a. 

Pulse measurement in the conventional way (sensing the pulse beat, 

e.g. on the wrist and counting the beats within a minute).

b.

  Heart  rate  measurement  with  suitable  and  calibrated  heart  rate 

measuring devices (available from medical supply stores).

c. 

Heart rate measurement with other products such as heart rate mo-

nitors, smartphones....

01: Maximum heart rate calculation

The maximum pulse value can be determined in many different 

ways, since the maximum pulse depends on many factors. You can 

use the main-formula for the calculation (maximum heart rate = 220 

- age). This formula is very general. It is used in many home sport 

products to determine the maximum heart rate. We recommend 

the 

Sally-Edwards-formula.

 This formula calculates the maximum 

heart rate more precisely and takes gender, age and body weight 

into account.

Sally-Edwards-formula:

Men:

Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight)

Women:

Maximum heart rate = 210 - (0.5 x age) - (0.11 x body weight)

02: Training heart rate calculation

The optimal training heart rate is determined by the goal of the trai

-

ning. Training zones were defined for this.

Health - Zone: 

Regeneration and Compensation

Suitable for: Beginners / type of training: very light cardio 

training / goal: recovery and health promotion. Building the 

basic condition.

Training heart rate = 50 to 60% of the maximum heart rate
Fat-Metabolism - Zone: 

Basics endurance training 1

Suitable for beginners and advanced users / type of training: 

light cardio training / goal: activation of fat metabolism 

(calorie burning). improvement in endurance performance.

Training heart rate = 60 to 70% of the maximum heart rate
Aerobic - Zone: 

 Basics endurance training 1 to 2

Suitable for beginners and advanced / type of training: moderate 

cardio training. / Aim: Activation of the fat metabolism

(calorie burning), improving aerobic performance,

Increase in endurance performance.

Training heart rate = 70 to 80% of the maximum heart rate
Anaerobic - Zone: 

Basics endurance training 2

Suitable for advanced and competitive athletes / type of training: 

moderate endurance training or interval training / goal: improve-

ment of lactate tolerance, maximum increase in performance.

Training heart rate = 80 to 90% of the maximum heart rate
Competition - Zone: 

Performance / Competition Training

Suitable for athletes and high-performance athletes / type of trai

-

ning: intensive interval training and competition training / goal: 

improvement of maximum speed and power. 

ATTENTION!

 Training 

in this area can lead to overloading of the cardiovascular system 

and damage to health.

Training heart rate = 90 to 100% of the maximum heart rate

GENERAL TRAINING INSTRUCTIONS

Example - stretching exercises for the warm-up and cool-down 

phases

Start your warm up by walking on the spot for at least 3 minutes 

and then perform the following gymnastic exercises to the body 

for the training phase to prepare accordingly. The exercises do not 

overdo it and only as far run until a slight drag felt. This position 

will hold a while.

Reach  with  your  left  hand  behind  your 

head to the right shoulder and pull with 

the right hand slightly to the left elbow. Af

-

ter 20sec. switch arm.

Bend  forward  as  far  forward  as  possible 

and let your legs almost stretched. Show it 

with your fingers in the direction of toe. 2 

x 20sec.

Sit down with one leg stretched out on the 

floor  and  bend  forward  and  try  to  reach 

the foot with your hands. 2 x 20sec.

Kneel in a wide lunge forward and support 

yourself with your hands on the floor. Press 

the pelvis down. Change after 20 sec leg.

5. MOTIVATION

The key to a successful program is regular training. You should set a 

fixed time and place for each day of training and prepare yourself men

-

tally for the training. Only train when you are in the mood for it and al

-

ways have your goalin 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.