EM 8 - Exercise bike CHRISTOPEIT SPORT - Free user manual and instructions

Product type	Exercise bike ergometer
Brand	CHRISTOPEIT SPORT
Model	EM 8
Order number	9805
Dimensions (L x W x H)	96 x 52 x 140 cm
Maximum user weight	150 kg
Power supply	Mains adapter 6V DC / 1000 mA (220V-230V)
Flywheel weight	Approx. 9 kg
Resistance	16 levels, manual or automatic adjustment according to program
Training programs	6 fitness programs, 4 heart rate programs, 2 customizable programs, 1 fat burn program, 1 watt program, 1 manual program
Display	Digital: time, speed, distance, fat burn, pulse, watts, odometer, BMI, BMR, recovery
Pulse measurement	Hand pulse sensors and receiver for chest belt (5.0-5.5 kHz)
Seat	Adjustable horizontally and vertically with quick lock
Handlebar	Height adjustable
Standards	TUV-GS certified, compliant with EN 957-1 and -5, class H, A
Maintenance	Clean with a soft cloth and non-aggressive products; regularly tighten fasteners
Spare parts	Available from the manufacturer; full list in the manual
Safety	Use only in perfect condition; do not leave children unattended; stop training if you feel unwell
Warranty	Contact customer service for conditions

Frequently Asked Questions - EM 8 CHRISTOPEIT SPORT

How to assemble the EM 8 bike?

Follow the steps in the manual: first mount the front and rear stabilizers, then the seat post and seat, then the handlebar post, handlebar and computer, finally the pedals. Use the tools provided and check that all screws are tightened.

How to adjust the resistance?

Turn the resistance adjustment knob towards level 1 to decrease resistance, or towards level 16 to increase it. You can also adjust the resistance in all programs using the + and - keys on the computer.

How to measure heart rate?

Place your hands on the metal sensors on the handlebar. Make sure your palms rest simultaneously with normal pressure. The heart icon will blink as soon as a pulse is detected. You can also use a compatible chest belt (frequency 5.0-5.5 kHz).

What do the different programs mean?

Programs 1 to 7 are automatic fitness programs with intervals. Program 8 allows you to set a constant watt power. Programs 9 to 12 are based on target heart rate (60%, 75% or 85% of max HR). Programs 13 to 15 are customizable according to your profile (gender, height, weight, age).

How to clean and maintain the device?

Clean with a soft cloth and non-aggressive products. Remove sweat after each use. Regularly check that screws and nuts are tightened. Store the device in a dry place away from moisture.

What to do in case of error message E1, E2 or E3?

E1 means a wiring fault: check all connections, especially the plugs. E2 indicates incorrect measurement values or a damaged circuit. E3 appears if no measurement signal reaches program 13. In all cases, press the START key for 2 seconds to reset.

What is the maximum supported weight?

The maximum user weight is 150 kg (330 lb). The device is certified according to EN 957-1 and -5, class H, A.

How to adjust the screen brightness?

Put the device in STOP mode (S key). Press and hold the E and + keys for more than 2 seconds until a beep. Use + or - to choose from 16 brightness levels (default 8). Exit with the S key.

Can I use the device without a mains connection?

No, the EM 8 requires mains power via the included adapter (6V DC / 1000 mA). It does not work on battery or dynamo.

How to obtain spare parts?

Contact CHRISTOPEIT SPORT customer service, specifying the order number 9805 and the ET reference of the part (see the list in the manual). Use only original parts.

USER MANUAL EM 8 CHRISTOPEIT SPORT

Assembly and exercise instructions for

Order No. 9805

F

NL

Programm 4 (Fitness)

Programm 5 (Rampe)

Programm 6 (Berg)

Programm 7 (Intervalall)

Programme 2 -7: Fitness

1. Summary of Parts Page 3 - 4
2. Important Recommendations and Safety Information Page 13
3. Parts List Page 14-15
4. Assembly Instructions With Exploded Diagrams Page 16-17
5. Computer instructions Page 18-20
6. Training Instructions

Dear customer,

We congratulate you on your purchase of this home training sports unit and hope that we will have a great deal of pleasure with it. Please take heed of the enclosed notes and instructions and follow them closely concerning assembly and use.

Please do not hesitate to contact us at any time if you should have any questions.

Important Recommendations and Safety Instructions

Our products are all TÜV-GS tested and therefore represent the highest current safety standards. However, this fact does not make it unnecessary to observe the following principles strictly.

1. Assembly the machine exactly as described in the installation instructions and use only the enclosed, specific parts of the machine contained in the parts list. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the parts list in the installation and operating instructions.
2. Check the firm seating off all screws, nuts and other connections before using the machine for the first time and at regular intervals to ensure that the trainer is in a safe condition.
3. Set up the machine in a dry, level place and protect it from moisture and water. Uneven parts of the floor must be compensated by suitable measures and by the provided adjustable parts of the machine if such are installed. Ensure that no contact occurs with moisture or water.
4. Place a suitable base (e.g. rubber mat, wooden board etc.) beneath the machine if the area of the machine must be specially protected against indentations, dirt etc.
5. Before beginning training, remove all objects within a radius of 2 metres from the machine.
6. Do not use aggressive cleaning agents to clean the machine and employ only the supplied tools or suitable tools of your own to assemble the machine and for any necessary repairs. Remove drops of sweat from the machine immediately after finishing training.
7. Your health can be impaired by incorrect or excessive training. Consult a doctor before beginning a planned training programme. He can define the maximum exertion (pulse, Watts, duration of training etc.) to which you may expose yourself and can give you precise information on the correct posture during training, the targets of your training and your diet. Never train after eating large meals.
8. Only train on the machine when it is in correct working order. Use original spare parts only for any necessary repairs.
9. When setting the adjustable parts, observe the correct position and the marked, maximum setting positions and ensure that the newly adjusted position is correctly secured.

10. Unless otherwise described in the instructions, the machine must only be used for training by one person at a time.

11. Wear training clothes and shoes which are suitable for fitness training with the machine. Your clothes must be such that they cannot catch during training due to their shape (e.g. length). Your training shoes should be appropriate for the trainer, must support your feet firmly and must have non-slip soles.

12. If you notice a feeling of dizziness, sickness, chest pain or other abnormal symptoms, stop training and consult a doctor.
13. Never forget that sports machines are not toys. They must therefore only be used according to their purpose and by suitably informed and instructed persons.
14. People such as children, invalids and handicapped persons should only use the machine in the presence of another person who can give aid and advice. Take suitable measures to ensure that children never use the machine without supervision.
15. Ensure that the person conducting training and other people never move or hold any parts of their body into the vicinity of moving parts.
16. At the end of its life span this product is not allowed to dispose over the normal household waste, but it must be given to an assembly point for the recycling of electric and electronic components. You may find the symbol on the product, on the instructions or on the packing. The materials are reusable in accordance with their marking. With the reuse, the material utilization or the protection of our environment. Please ask the local administration for the responsible disposal place.
17. This machine is a speed-independent machine.
18. The unit has a resistance device with 16 levels. This makes it possible to increase or reduce the braking resistance and thus the amount of effort required in the training. Pressing the button with an arrow pointing upwards reduces the braking resistance and thus the amount of effort required in the training. Pressing the button with an arrow pointing downwards increases the braking resistance and thus the amount of effort required in the training.
19. This machine has been tested and certified in compliance with EN 957-1 and -5 "H,A". The maximum permissible load (=body weight) is specified as 150kg .

Technical data: Issue: 01.08.2005

Approx. 9 kg centrifugal mass

6 stored training programs

2 individual programmes

1 speed independent program

1 body fat program

16 manually adjustable load steps

Motor-controlled magnetic brake

Mains adapter

Hand pulse measurement

horizontally and vertically adjustable saddle (quick release)

Handlebar angle adjustable

Body fat analyse

Training computer with digital display of:

speed, distance, time, approx. calorie consumption,

pulse frequency, maximum pulse rate display (age-dependant),

pedal revolutions per minute, Watts. Body fat analyse,

BMI, BMR, Recovery and Odometer.

Load max. 150kg (Body weight)

Space requirement approx. L 95, W 55, H 125 cm

Please check after opening the packing that all the parts shown in the following parts lists are there. Once you are sure that this is the case, you can start assembly.

Please contact us if any components are defective or missing, or if you need any spare parts or replacements in future:

Assembly Instructions

Before beginning assembly, be sure to observe our recommendations and safety instruction. Remove all the part of your cycle from the carton and place them on the floor carefully. Some parts are pre-assembled.

Step 1:

Attach the stabilizer

1. Attach the rear stabilizer (8) assembled with 2 rear cross bar caps (9) and 2 adjustable knob (41) to main frame (1), using 2 allen head bolts (10), 2 washers (5) and 2 spring washers(6). You can use adjustable knob (41) to level the bike.
2. Attach the front stabilizer (2) assembled with 2 front cross bar caps (3) to main frame (1), using 2 carriages bolts (4), 2 washers (5), 2 spring washers (6) and two cap nuts (7).

Step 2:

Attach the seat and seat post

1. Slide the plastic collar (17) to cover the seat post (16).
2. Insert the seat post (16) to seat post mounting tube of main frame (1) and secure in position with the seat post quick release (21).
3. Put the clamp of seat (19) to the seat slide post (18A) and tighten the seat firmly into your desired position.
4. After assembling the seat slide post (18) at the seat post with washer (42) star grip nut (20), you can move the hole of seat slide post to adjust your desired position.

Step 3:

Attach the front post

1. Remove the pre-assembled 4 allen head bolt (10), 4 washers (5) and 4 spring washers (6) from main frame(1).
2. Attach the front post (13) to the front post mounting tube of main frame (1) and connect the plug of middle section motor cable (14) to the socket of the motor cable (15).
3. Insert the front post (13) to main frame (1) and secure, using 4 allen head bolts (10), 4 spring washers (6) and 4 washers (5).

Step 4: Attach the handlebar and computer

1. Put the plug of middle section motor cable (14) into the socket from monitor (22) backside.
2. Attach the monitor (22) to top monitor bracket of front post (13) with screws (23). (Attention: Ensure that the cable loom are not crunched or pinched during installation.)
3. Attach the handlebar (27) with hand pulses (26) to welded clamp of front post (13) and secure with clamp, clamp decoration cover (28) and star grip screw (32) in your desired position. Fix the decoration cap (28) with screw (30).
4. Insert the plug of hand pulse wire (24) to the jack of the monitor (22). Attach the handlebar covers (28 + 29) with screws (30 + 31) .

Step 5: Attach the pedal

1. Attach the pedal straps to the pedals (33R/33L). NOTE: The end with four adjustable holes must be set outwards.
2. The pedals (33R/33L) are marked with „R“ & „L“
   NOTE: Right and Left are specified as viewed seated on the machine during training.
   Connect each pedal (33R/33L) to the matching crank arm (34+88) (NOTE: The right pedal „R“ should be threaded on clockwise. The left pedal „L“ should be threaded on counter-clockwise.)

Step 6: Attach the power

1. Please insert the plug of adaptor (35) to the jack of chain guard.
2. Please insert the adaptor (35) to the jack of wall power.

Step 7: Checks

1. Check the correct installation and function of all screwed and plug connections. Installation is thereby complete.
2. When everything is in order, familiarize yourself with the machine at a low resistance Setting and make your individual adjustments.

Note:

Please keep the tool set and the instructions in a safe place as these may be required for repairs or spare parts orders becoming necessary later.

TRAININGSCOMPUTER

A Time / Height / Weight
B RPM / Speed / Km/h
C Distance / Body fat %
D KJoule / Watt / BMR
E T.H.R. / Training pulse / BMI / Age
F Pulse / Body type
G Gender
H Level of resistance
I Program No.
J Stop - display
K Start - display
L Mode-key
M Start-Stop-key
N Enter -key
0 -key
P +key
R Fitness - key
19 Computercabel - socket
21 Handpulse - socket

Computer instruction for 9805

The monitor is designed for programmable magnetic bikes and introduced with the following categories:

Key Functions about Displays; Operating Ranges; Things You Should Know Before Exercising; Operation Instructions

KEY FUNCTIONS

There are total 6 keys: START/STOP (S), ENTER (E), MODE (F), UP (+), DOWN (-), and RECOVERY (Test).

"S" -key: Starts or stops the chosen program and resets the monitor by pressing and holding for 2 seconds.
"E" -key: Chooses the functions from PROGRAMS, GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATT, TARGET HEART RATE, AGE, and 10 columns. The chosen function shall flash. Please note that not all the functions can be selected in every program according to the types of each program.
F^ -key: Changes the displays of the values between RPM or SPEED, and KJOULE/CAL or WATT. The values of RPM and WATT show at the same time, or the values of SPEED and KJOULE/CAL do by pressing it. +^* (up)-key: Selects or increases the values of PROGRAMS, GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATT, TARGET HEART RATE, AGE, and 10 columns.
“-” (down)-key: Selects or decreases the values of PROGRAMS, GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATT, TARGET HEART RATE, AGE, and 10 columns.
Test -key: Starts the function of PULSE RECOVERY.

ABOUT DISPLAY

A. START: Indicates the program selected has started.

B. STOP: Indicates the program selected has stopped and users are free to change the programs and the value of functions applied.

PROGRAM 8

C. PROGRAM: Indicates the programs selected from PROGRAM 1 to PROGRAM 15.

LEVEL18

D. LEVEL: Indicates the level of loading selected from LEVEL 1 to LEVEL 16.

E. GENDER: Indicates the gender (Male or Female) selected.

F. TIME/HEIGHT/WEIGHT Display: Indicates only 1 value of TIME, HEIGHT, or WEIGHT displayed depending on the programs.

G. RPM/SPEED/ AV/SPEED /KMH (MPH) Display: Indicates only 1 value of RPM, SPEED, or KMH (MPH) displayed depending on the programs.

H. DISTANCE/ODO/FAT% Display: Indicates only 1 value of DISTANCE or FAT% displayed depending on the programs.

I. KJOULE/WATT/BMR Display: Indicates only one value of KJOULE, WATT, or BMR displayed depending on the programs.

J. TARGET H.R./BMI/AGE Display: Indicates only one value of TARGET HEART RATE, BMI, or AGE displayed depending on the programs.

K. HEART RATE/BODY TYPE Display: Indicates only one value of HEART RATE or BODY TYPE displayed depending on the programs.

L. LOADING Profiles: There are 10 columns of loading bars, and 8 bars in each column. Each column represents 3 minutes workout (without the change of TIME value), and each bar represents 2 levels of loading.

Operating Ranges

Values	Range (Count up)	Count down	Preset	Increment (Decrement)
PROGRAM	1 ~ 15	15 ~ 1	1	1
LEVEL	1 ~ 16	16 ~ 1	N/A	1
GENDER	Male, Female	N/A	Male	N/A
TIME	0:00 ~ 99:00	99:00 ~ 5:00	0:00	1:00
HEIGHT (cm)	110.0 ~ 199.5	199.5 ~ 110.0	175.0	0.5
WEIGHT (kg)	10.0 ~ 199.8	199.8 ~ 10.0	70.0	0.2
DISTANCE	0.0 ~ 999.0	999.0 ~ 1.0	0.0	1.0
WATT	30 ~ 300	300 ~ 30	100	10
TARGET H.R.	60 ~ 220	220 ~ 60	90	1
AGE	10 ~ 99	99 ~ 10	30	1

Things You Should Know Before Exercising

A. The values calculated or measured by the computer are for exercise purpose only, not for medical purpose.
B. The Variables May Need To Change In The Programs:

Programs	Variables
P1 ~ P7	TIME, DISTANCE, AGE
P8	TIME, DISTANCE, WATT, AGE
P9	TIME, DISTANCE, TARGET H.R.
P10 ~ P12	TIME, DISTANCE, AGE
P13	GENDER, HEIGHT, WEIGHT, AGE
P14 ~ P15	TIME, DISTANCE, AGE, 10 Intervals

Please note that only 1 value of TIME or DISTANCE can be adjusted. Both adjustments do not exist at the same time. For example, the value of DISTANCE is 0.0 while the value of TIME is adjusted to be any number except 00:00 .

C. Programs Selection:

There are 15 programs with 1 Recovery including 1 Manual Program, 6 Preset Programs, 1 Speed Independent Program, 4 Heart Rate Control Programs, 1 Body Fat Program, 2 User Setting Programs, and 1 Pulse Recovery Measuring.

D. Program Graph:

Each graph shown is the profile of the loading in each interval (column). With the value of TIME counting up, each interval is 3 minutes that all the columns make up 30 minutes. With the value of TIME counting down, each interval is the value of setup TIME divided by 10. For example, if the time value is setup to 40 minutes, each interval will be 40 minutes divided by 10 intervals (40 / 10 = 4) . Then, each interval will be 4 minutes.

The following graphs are all the profiles in the monitor.

Program 1 (Manual)

Program 4 (Fat Burn)

Program 7 (Random)

Program 10 (60% H.R.C.)

Program 13 (Body Fat)

Program 2 (Polling)

Program 5 (Ramp)

Program 8 (Speed Independent)

Program 11 (75% H.R.C.)

Program 14 (User Setting)

Program 3 (Valley)

Program 6 (Mountain)

Program 9 (Target H.R.)

Program 12 (85% H.R.C.)

Program 15 (User Setting)

E. Body Types:

There are 9 body types divided according to the FAT% calculated. Type 1 is from 5% to 9% . Type 2 is from 10% to 14% . Type 3 is from 15% to 19% . Type 4 is from 20% to 24% . Type 5 is from 25% to 29% . Type 6 is from 30% to 34% . Type 7 is from 35% to 39% . Type 8 is from 40% to 44% . Type 9 is from 45% to 50% .

F. BMR: Basal Metabolism Ratio
G. BMI: Body Mass Index = Bodyweight : bodyheight²

Operation Instructions

A. Exercising with a Specific Goal:

1. TIME Control: Sets up a period of time to exercise. (Except in Program 8)
2. DISTANCE Control: Sets up a certain distance to exercise. (Except in Program 8)
3. BODY FAT Control: Computer designs various programs for different people with different body fat ratio.
4. WATT Control: Keeps different bodies burning in desire WATT consumed.
5. Heart Rate Control: Keeps users to exercise under a safe heartbeating condition

B. Pulse Rate:

The whole set of heart rate detector include 2 sensors each side. Each sensor has 2 pieces of metal parts. The correct way to get detected is to gently hold both metal parts each hand. With the good signals picked up by the computer, the heart mark in the HEART RATE/BODY TYPE Display shall flash. (You can also use a pulse belt which is not codified and has got a frequency of 5.0 - 5.5KHz )

C. Manual Program:

PROGRAM 1 is a manual program. Press „ENTER“ key to select TIME, DISTANCE, and AGE. Then, press + + or - -” key to adjust the values. The default level of loading is 6. After pressing + S" key to exercise, please also apply the heart rate detector appropriately. Users may exercise in any desire level (by pressing + + or _- -" during the workout) with a period of time or a certain distance. With the input of age, the computer may suggest a target heart rate to exercise. The suggested heart rate is 85% (220 - age). So, if the heart rate detected equals to or greater than the TARGET H.R., the value of HEART RATE will keep flashing.

Please note that it is a warning for users to slow down or to lower the level of loading.

D. Preset Programs:

PROGRAM 2 to PROGRAM 7 are the preset programs. Press „E“ key to select TIME, DISTANCE, and AGE. Then, press „+“ or „-“ key to adjust the values. Users may exercise with different levels of loading in different intervals as the profiles show. After pressing „START/STOP“ key to exercise, please also apply the heart rate detector appropriately. Users may also exercise in any desire level (by pressing „+“ or „-“ during the workout) with a period of time or a certain distance. With the input of age, the computer may suggest a target heart rate to exercise. The suggested heart rate is 85% (220 - age). So, if the heart rate detected equals to or greater than the TARGET H.R., the value of HEART RATE will keep flashing.

Please note that it is a warning for users to speed down or to lower the level of loading.

E. Speed Independent Program:

Program 8 is a Speed Independent Program. Press "E" key to select the values of TIME, DISTANCE, WATT, and AGE. Then, press "+" or "-" key to adjust the values. After pressing "S" key to exercise, please also apply the heart rate detector appropriately. During the exercise, the level of loading is not adjustable. In this program, computer will adjust the level of loading according to the value of WATT setup. For example, the level of loading may increase while the speed is too slow. Also, the level of loading may decrease while the speed is too fast. As a result, the calculated value of WATT will close to the value of WATT setup by users. With the input of age, the computer may suggest a target heart rate to exercise. The suggested heart rate is 85% (220 - age). So, if the heart rate detected equals to or greater than the TARGET H.R., the value of HEART RATE will keep flashing.

Please note that it is a warning for users to speed down or to lower the level of loading.

F. Heart Rate Control Programs:

Program 9 to Program 12 are the Heart Rate Control Programs. In program 9, press „E“ key to select TIME, DISTANCE, and TARGET H.R. Users may setup a target heart rate to exercise in a period of time or a

certain distance. In Program 10 to Program 12, press E key to select TIME, DISTANCE, and AGE. Then, press +^ or -^ key to adjust the values. Users may exercise in a period of time or a certain distance with 60% Max Heart Rate in Program10, 75% Max Heart Rate in Program 11, and 85% Max Heart Rate in Program 12. After pressing S key to exercise, please also apply the heart rate detector appropriately. In these programs, the computer will adjust the level of loading according to the heart rate detected. For example, the level of loading may increase while the heart rate detected is lower than TARGET H.R. Also, the level of loading may decrease while the heart rate detected is higher than TARGET H.R. As a result, the user's heart rate will be adjusted to close the TARGET H.R. in the range of TARGET H.R. -5 and TARGET H.R. +5.

G. Body Fat Program:

Program 13 is a special program designed to calculate users' body fat ratio and to design a specific loading profile for users. With 9 different body types, the computer can generate 9 different profiles for each. Press „E“ key to select GENDER, HEIGHT, WEIGHT, and AGE. Then, press n + ^n or n - ^n key to adjust the values. After pressing „S“ key to calculate body fat, please also apply the heart rate detector appropriately. If the detector cannot pick up any signals, an error message „E3“ will show up in the profile display. If it happens, press „S“ key to calculate again. Then, the calculation values of FAT%, BMR, BMI, BODY TYPE, and a designed profile will show up shortly. After the values and profile show up, they will be stored in PROGRAM 14 (U1). And the next user calculation will be stored in PROGRAM 15 (U2). Press n + ^n or n - ^n key to select PROGRAM 14 or PROGRAM 15. Press „S“ key to exercise. The profile shown in the display is specially designed for your body type.

H. User Setting Programs:

Program 14 to Program 15 are the user-setting programs that store the calculated values from Program 13. Users are also free to edit the values in the order of TIME, DISTANCE, AGE, and the level of loading in 10 intervals. The values and profiles will be stored in the memory after setup. After pressing "S" key to exercise, please also apply the heart rate detector appropriately. Users may also change the ongoing loading in each interval by pressing "+" or "-" key, and they will not change the level of loading stored in the memory. With the input of age, the computer may suggest a target heart rate to exercise. The suggested heart rate is 85% (220 - age). So, if the heart rate detected equals to or greater than the TARGET H.R., the value of HEART RATE will keep flashing.

Please note that it is a warning for users to speed down or to lower the level of loading.

I. Pulse Recovery:

It is a function to check the condition of pulse recovery that is scaled from 1.0 to 6.0 while 1.0 means the best and 6.0 means the worst and the increment is 0.1. In order to get rated correctly, users must test it right after the workout finished by pressing "Test" key and then stop exercising. After the key is pressed, please also apply the heart rate detector appropriately. The test will last for 1 minute and the result will show in the display.

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 in training must exceed the level of normal exertion without reaching the point of breathlessness and / or exhaustion. A suitable guideline for effective training can be taken from the pulse rate. During training this should rise to the region of between 70% to 85% of the maximum pulse rate (see the table and formular for determination and calculation of this).

During the first weeks, the pulse rate should remain at the lower end of this region, at around 70% of the maximum pulse rate. In the course of the following weeks and months, the pulse rate should be slowly raised to the upper limit of 85% of the maximum pulse rate. The better the physical condition of the person doing the exercise, the more the level of training should be increased to remain in the region of between 70% to 85% of the maximum pulse rate. This should be done by lengthening the time for the training and / or increasing the level of difficulty.

If the pulse rate is not shown on the computer display or if for safety reasons you wish to check your pulse rate, which could have been displayed wrongly due to error in use, etc., you can do the following:
a. Pulse rate measurement in the conventional way (feeling the pulse at the wrist, for example, and counting the number of beats in one minute).
b. Pulse rate measurement with a suitable specialised device (available from dealers specialising in health-related equipment).

2.Frequency

Most experts recommend a combination of health-conscious nutrition, which must be determined on the basis of your training goal, and physical training three times a week. A normal adult must train twice a week to maintain his current level of condition. At least three training sessions a week are required to improve one's condition and reduce one's weight. Of course the ideal frequency of training is five sessions a week.

3. Planning the training

Each training session should consist of three phases: the warm-up phase, the training phase, and the cool-down phase. The body temperature and oxygen intake should be raised slowly in the warm-up phase. This can be done with gymnastic exercises lasting five to ten minutes.

Then the actual training (training phase) should begin. The training exertion should be relatively low for the first few minutes and then raised over a period of 15 to 30 minutes such that the pulse rate reaches the region of between 70% to 85% of the maximum pulse rate.

In order to support the circulation after the training phase and to prevent aching or strained muscles later, it is necessary to follow the training phase with a cool-down phase. This should be consistent of stretching exercises and / or light gymnastic exercises for a period of five to ten minutes.

4. 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 mentally for the training. Only train when you are in the mood for it and always have your goal in 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.

Calculation formula: Maximum pulse rate

220 - age
(220 minus your age)
= (220 - age)× 0.9
= (220 - age)× 0.85
= (220 - age)× 0.7

Chere cliente, cher client,

Programme 2 (ascendant - descendant)

Programme3 (vallee)

Programme 4 (Fitness)

Programme 5 (Rampe)

Programma 5 (platform)

Programma's 2 -7: fitness

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BolbHnCTBO 3KcneptOB peKOMeHdyOT KOMbHaauHIO 3dOpOBoDNtbl, KOtopa OCHOBaHa Ha Zenn Baunx TpeHnpOBok, n Zn3uYeCKNe 3aHTN 3 pa3a B HeJeIIO. HopMaJbHbI B3pocJbI YeJOBek MoKeT TpeHnpOBaTcBdBaXkbI B HeJeIIO IINoDepKaHN erO HopMaJbHOI Zn3uYeCKo fOpMbI. Tpxpa3OBBle TpeHnpOBKn Heo6XoIMMbI dNra yLyUweHHa Baei Zn3uYeCKo fOpMbI uMeHbSeHHa BEca. NdeAJIbHna YaCTota TpeHnpOBok - 5 pa3 B HeJeIIO.

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