SP 10 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL SP 10 Christopeit

1. Assemble the equipment according to the assembly instructions and only

use the individual parts enclosed for assembly of the equipment and which are listed in the parts list as being specifically for this equipment. Before you start assembly, check against the delivery to make sure that everything has been delivered, and check against the packing list to make sure all the parts have been enclosed.

2. Check before the equipment is first used, and again at regular intervals,

that all screws, bolts, nuts and other connections have been done up tightly, to ensure that your training equipment is in a safe operating condition at all times.

3. Place the equipment on a dry, level surface and protect it against damp and

wetness. If you wish to protect the area underneath the equipment against damage from pressure or from becoming dirty or the like, we recommend that you place a suitable non-slip item under the equipment (such as a rubber mat or sheet of wood).

4. Always wear training clothing and shoes that are suitable for fitness

training when you are doing training work on the equipment. The clothing must be of a type that will not hang down during training due to its shape (e.g., length). Shoes should be selected for their suitability when using the training equipment, primarily so that they provide a secure grip for the foot and have a non-slip sole.

5. Remove any objects from a vicinity of 2 meters avound the equipment

before you start any training work.

6. In general, you should consult your doctor before starting targeted training

work. He can make a definitive statement as to the maximum exertion (pulse rate, wattage, duration of training, etc.) you can set for yourself and can also give you detailed information with respect to the correct body position during training, your training target, and questions of diet. It is to take care that this item is not useable for therapeutical purpose. Exercise never after heary meals.

7. Only carry out training work on the equipment when it is in perfect working

order. Only use original spare parts in the event of a repair.

8. If it has not been explicitly stated otherwise in the instructions, the equip-

ment may only be used by one person for training. Contents

1. Important Recommendations and Safety Information Page 17

1. Summary of Parts Page 3

4. Training Instructions Page 28

5. Taining Types Page 15- 16

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. Top-Sports Gilles GmbH

9. If you experience giddiness, nausea, chest pains or other abnormal

symptoms, stop the training at once and see a doctor.

10. In general, sports training equipment is not a toy. It may only be used

in an appropriate manner and by persons who have been suitably informed or instructed.

11. Children, invalids and the handicapped should only use the equip-

ment in the presence of another person who can provide assistance and instruction.

12. Always pay attention that you or any other persons never bring parts

of the body in close proximity to any parts of the equipment that are still moving.

13. When making settings for any adjustable parts, check that they are in

the right position and also check the marked maximum setting.

14. Do not use strong solvents for cleaning, and only use the tools supplied,

or suitable ones of your own, for any repairs that may be required.

15. Please dispose of the packaging and any parts that have to be replaced

subsequently (all parts for the unit) at suitable collecting points or containers with a view to saving the environment.

16. This machine has been tested and certified in compliance with EN 957-

1 and –2 “H”. The maximum permissible load (=body weight) is specified as 120 kg. English18 Parts List – Spare Parts List Fitness-Station SP 10 Order No.: 9986, 99861 Technical data: Release: 01. 07. 2012 Komplett Workout in a minimum of space Individual muscle training and strength exercising with much equipment l 30 exercise possibilitiesl Latissimus and curl barl Bench presses l Leg curlsl Butterfly combinationsl Different rope exercisesl 8 push up weights of approx 5,6 kg = 45 kg weights l Round steel tube Ø 50 mml Load max. 120 kg (Body weight) Space requirement L 146 x B 106 x H 191 cm Please check after opening the packing that all the parts are without damaging 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: Address: Top-Sports Gilles GmbH Friedrichstr. 55 42551 Velbert Telefon: +49 (0) 20 51 - 6 06 70 Telefax: +49 (0) 20 51 - 6 06 74 4 e-mail: info@christopeit-sport.com www.christopeit-sport.com Part Description Dimension Q‘ty Attached to ET number ET number No. mm pcs Part-No. 9986 99861 1 Main base 1 2+3 33-9986-01-SI 33-9986101-SW 2 Rear stabilizer 1 1 33-9986-02-SI 33-9986102-SW 3 Centre support 1 1+6 33-9986-03-SI 33-9986103-SW 4 Weight Cover 2 43 33-9986-04-SI 33-9986104-SW 5 Guide bars 2 2+7 33-9986-05-SI 33-9986105-SW 6 Top cross beam 1 3+7 33-9986-06-SI 33-9986106-SW 7 End Tube 1 5+6 33-9986-07-SI 33-9986107-SW 8 Pulley holder 1 3 33-9986-08-SI 33-9986108-SW 9 Butterlfy holder 1 6 33-9986-09-SI 33-9986109-SW 10L Butterfly arm left 1 9 33-9986-10-SI 33-9986110-SW 10R Butterfly arm right 1 9 33-9986-11-SI 33-9986111-SW 11 Bench press holder 1 25 33-9986-12-SI 33-9986112-SW 12 Bench press arm 2 11 33-9986-13-SI 33-9986113-SW 13 Seat support 1 3 33-9986-27-SI 33-9986114-SW 14 Leg curler 1 13 33-9986-15-SI 33-9986115-SW 15 Latissimus bar 1 81 33-9986-16-SI 33-9986116-SW 16 Screw M10 x 65 12 2+6+7+8+34+57 39-9982 39-9982 17 Curve Washer 10//22 36 16+21+24+76+77+91 39-10233-CR 39-10233-CR 18 Nut M 10 30 16+21+24+76+77+90+91 39-9981-VC 39-9981-VC 19 Cap for M10 72 16+18+21+24+76+77 36-9986-03-BT 36-9986-03-BT 20 Washer 10//20 33 16+21+24+76+77 39-9989-CR 39-9989-CR 21 Screw M10x60 4 10+12 39-10149 39-10149 22 Cable slide 22 23 36-9986-48-BT 36-9986-48-BT 23 Pulley 11 1+3+8+11+55+56 36-9986-05-BT 36-9986-05-BT 23A Pulley 3 6+14 36-9986-44-BT 36-9986-44-BT 24 Carriage Bolt M10x60 6 1+6 39-10248 39-10248 25 Axle 1 1 33-9986-17-SI 33-9986-17-SI 26 Steel bearing Ø 12 10 1+10+11 36-9986-06-BT 36-9986-06-BT 26A Steel bearing Ø 12 2 14 36-9986-46-BT 36-9986-46-BT 27 Plastic stopper Ø 50 12 1+6+7+10-12+14 36-9986-07-BT 36-9986-07-BT 28 Plastic stopper 10//28 2 2 36-9986-08-BT 36-9986-08-BT 29 Screw M8x60 2 2 39-10436 39-10436 30 Washer 8//19 4 29 39-9962-CR 39-9962-CR 31A Pulley block 2 3 36-9986-09-BT 36-9986-09-BT 32 Curve plate 1 3 33-9986-18-SI 33-9986118-SW 33 Cap for M8 4 29 36-9986-43-BT 36-9986-43-BT 34 Padded back 1 3 36-9986101-BT 36-9986101-BT 35 Weight cover bracket 2 4+5 33-9986-19-SI 33-9986119-SW 36 Rubber buffer 2 5 36-9986-10-BT 36-9986-10-BT 37 Weight Plates 7 5 36-9986-11-BT 36-9986-11-BT 37A Weight Plates 1 39 36-9986-47-BT 36-9986-47-BT 38 Locking pin 1 39 36-9986-12-BT 36-9986-12-BT 39 Weight disc bar 1 74 33-9986-20-SI 33-9986-20-SI 40 Upper Weight 1 39 33-9986-21-SI 33-9986-21-SI 41 Big washer 13/45 1 37a 36-9986-13-BT 36-9986-13-BT 42 Fixing tube 2 5 36-9986-14-BT 36-9986-14-BT 43 Weight cover support 4 4 36-9986-15-BT 36-9986103-BT 43a Weigth cover support 2 4 36-9986-16-BT 36-9986104-BT 44 Screw M6x15 12 4+43 39-9860 39-9860 0 5 10 15 20 25 30 35 40 50 60 70 80 90 100 mm19 English Part Description Dimension Q‘ty Attached to ET number ET number No. mm pcs Part-No. 9986 99861 45 Washer 6//12 12 44 39-10007-CR 39-10007-CR 46 Nut M6 12 44 39-9816-VC 39-9816-VC 47 Bushing 4 6 36-9986-17-BT 36-9986-17-BT 48 Screw 3,5x15 2 42 39-9909 39-9909 49 Nut M8 6 29+87 39-10031 39-10031 50 Pulley bracket 2 8 36-9986-18-BT 33-9986117-SW 51 Cap for M12 12 52+54 36-9986-19-BT 36-9986-19-BT 52 Screw M12x85 10 8+10+13 39-10316-SW 39-10316-SW 53 Washer 12//24 8 52 39-10062 39-10062 54 Nut M12 7 25+52 39-9986 39-9986 55 Double pulley holder 1 72+74 36-9986-20-BT 33-9986120-SW 56 Double pulley holder 90° 1 72+73 36-9986-21-BT 33-9986127-SW 57 Seat 1 13 36-9986102-BT 36-9986102-BT 58 Foam 2 10 36-9986-22-BT 36-9986-22-BT 59 Cap 2 10L+10R 36-9986-51-BT 36-9986-51-BT 60 Foam 8 15+62+86 36-9986-49-BT 36-9986-49-BT 61 Cap Ø 25 16 15+62+70+80+86 39-10146 39-10146 62 Round tube Ø 25 4 10+12 33-9986-22-SI 33-9986122-SW 63 Inner hex screw M8x25 2 11 39-10455 39-10455 64 Washer 8//16 10 87 39-9962-CR 39-9962-CR 65 Washer 8,5//50 2 63 39-10500 39-10500 66A Pulley block 1 11 36-9986-24-BT 36-9986-24-BT 67 Foam 4 70+80 36-9986106-BT 36-9986106-BT 68 Rubber stop 1 13 36-9986-26-BT 36-9986-26-BT 69 Rubber pad 1 3 36-9986-27-BT 36-9986-27-BT 70 Round tube 1 13 33-9986-23-SI 33-9986123-SW 71 Chain 9 + 3 2 72+81 36-9986-28-BT 36-9986-28-BT 72 Cable 1 leg curl 3840mm 1 1+14+11+56+71 36-9986-29-BT 36-9986-29-BT 73 Cable 2 butterfly 2790mm 1 10+56 36-9986-30-BT 36-9986-30-BT 74 Cable 3 latissimus 3120mm 1 6+39+55 36-9986-31-BT 36-9986-31-BT 75 Washer 10//28 6 76+77 39-9991 39-9991 76 Screw M10 x 95 2 3 39-10451-CR 39-10451-CR 77 Screw M10 x 100 1 11 39-10452-CR 39-10452-CR 78 Bush 3 76+77 36-9986-33-BT 36-9986-33-BT 80 Short round tube 1 14 33-9986-24-SI 33-9986124-SW 81 Catch 5 15+71+86 39-9822 39-9822 82 Middle stabilizer 1 3 33-9986-25-SI 33-9986125-SW 83 Curve plate 1 3 33-9986-26-SI 33-9986126-SW 85 Bolt M10x25 2 7 39-10052 39-10052 86 Curl bar 1 81 36-9986-36-BT 36-9986-36-BT 87 Bolt M8x20 4 3+6+9 39-10041 39-10041 88 Assembly instruction 1 36-9986-50-BT 36-9986-50-BT 89A Pulley block 1 14 36-9986-38-BT 36-9986-38-BT 90 Screw M10x45 9 1+6+50+55+56+89A 39-10131-CR 39-10131-CR 91 Screw M10x70 6 3+82 39-10148 39-10148 92 Rubber stop 2 82 36-9986-45-BT 36-9986-45-BT 93 Tool Set 1 36-9986-39-BT 36-9986-39-BT20 Instructions for assembly Before you start assembly, it is essential that you follow our recom- mendations and safety instructions. Take out all parts out of the carton and place them separately on the floor. Some parts are pre-assembled. Step 1: Installation of centre support (3) and rear stabilizer (2) at main base (1).

1. Place the main base (1) and rear stabilizer (2) together on an even floor

and screw it tightly by using bolts M10x65 (16), curved washers 10//22 (17) and self locking nut M10 (18).

2. Put the centre support (3) onto the main base (1) and screw them tightly

by using carriage bolts M10x60 (24), bolt M10x70 (91), washers 10//20 (20), curved washer 10//22 (17) and self locking nuts M10 (18).

3. Put the stabilizer (82) onto the appropriate position of centre support (3)

and screw it tightly by using bolts M10x70 (91), washers 10//22 (17) and self locking nuts M10 (18).

4. Place the back pad (34) with back side against the centre support (3) and

screw it tightly by using screws M10x65 (16) and washers 10//22 (17).

5. Put the pulley unit (31A) together as figure shows. That means: Put on

each screw (76) a washer 10//28 (75), a cable slide (22), a pulley (23) and again a cable slide (22), washer (75) and put the screw (76) through the centre support (3). Tighten the screw (76) with washer (17) and nut (18), so that the pulley (23) can move easy.

6. Insert a pulley (23) with 2 cable slides (22) into the pulley holder of main

base (1). Put a washer (20) onto the screw M10x45 (90), bushing (78) and washer (20) and put the screw (90) through the pulley holder with pulley (23) and tighten it with washer (20) and nut (18) so that the pulley (23) can move easy. Then put a screw cap (19) onto all screw heads (16+90+91) and nuts (18).21 English Step 2: Installation of weight plates (37+40) and guide bars (5).

1. Put the guide bars (5) (ends with holes) into the appropriate position of

rear stabilizer (2) and secure them with screw M8x60 (29), curved was- her 8//19 (30) and self locking nut M8 (49). Ensure that the screws are put through the holes of guide bars so that they are blocked in bottom position.

4. Place the 7 weights (37) onto the guide bars (5) as you can see on step

5. Put the weight disc bar (39) (with upper plastic ring and cylinder) (40)

into the weight plates (37) and put at least the smaller weight (37A) on.

6. Slide the second weight cover bracket (35) and the two fixing tubes (42)

onto the guide bars (5) and place the big washer (41) onto the centre of upper weight pate (37A)

7. To adjust the loaded weights use the weight selector bar (38) and put it

into the weight disc bar (39) in desired position.22 Step 3: Installation of end tube (7) and top cross beam (6).

1. Place the end tube (7) onto the ends of guide bars (5) and screw them

together by using screw M10x25 (85) and curved washer 10//22 (17).

2. Insert a pulley (23) with 2 cable slides (22) into the pulley holder of top

cross beam (6). Put a washer (20) onto the screw M10x45 (90). Then put the screw (90) through the pulley holder with pulley (23) and tighten it with washer (20) and nut (18) so that the pulley (23) can move easy.

3. Screw tightly the top cross beam (6) at end tube (7) by using screw

M10x65 (16), curved washers10//22 (17) and nut (18). Then put a screw cap (19) onto all screw heads (16+21+87) and nuts (18).

4. Put the top cross beam (6) in appropriate position onto the centre support

(3) by using screw M8x20 (87), screw M10x65 (24), washers (17+64) and nut (18+49).23 English Step 4: Installation of pulley holder (8) and pulley bracket (50).

1. Place the pulley holder (8) in appropriate position at centre support (3)

and screw these parts together by using screw M10x65 (16), curved washers 10//22 (17) and self locking nut M10 (18).

2. Put the pulley bracket (50) into the pulley holder (8) and screw them to-

gether by using screw M12x85 (52), washer 12//24 (53) and self locking nut M12 (54). Attention, the cable pulley holder 1 (8) should turn easy when it is assembled. Then put a screw cap (51) onto all screw head (52) and nuts (54).

3. Insert a pulley (23) with 2 cable slides (22) into each pulley bracket (50).

Put a washer (20) onto the screw M10x45 (90). Then put the screw (90) through the pulley holder with pulley (23) and tighten it with washer (20) and nut (18) so that the pulley (23) can move easy. Then put a screw cap (19) onto all screw heads (16+21) and nuts (18). Step 5: Installation of butterfly arm holder (9) and butter fly arms (10L+10R).

1. Place the butterfly arm holder (9) in appropriate position at top cross

beam (6), and tighten it firmly by using screw M8x20 (87), screw M10x60 (24), washers (17+64) and nut (18+49).

2. Slide the foams (58) with help of a little bit soap water onto the butterfly

3. Place the butterfly arms (10L+10R) in right position into the appropriate

holder of butterfly holder (9) and screw them together by using screw M12x85 (52), washer 12//24 (53) and self locking nut M12 (54). Then put a screw cap (51) onto all screw head (52) and nuts (54).

4. Place the hand grips (62) into appropriate holder of butterfly arm left and

right (10L+10R) and screw them tightly by using screw M10x60 (21), washer 10//22 (17) and nuts M10 (18). Then put the screw caps (19+33) onto all screw heads (21+87) and nuts (18+49).24 Step 6: Installation of bench press arms (12) and bench press arm holder (11).

1. Place the bench press arm holder (11) at the appropriate holder of main

base (1) and push the axle (25) through main base (1) and bench press arm holder (11). Secure the ends of axle (25) with nuts (54) and put a screw cap (51) on the nut (54).

2. Put the bench press arms (12) onto the bench press arm holder (12) and

tighten them by using screw M8x25 (63) and washer (65). The bench press arms (12) should move easy.

3. Place the hand grips (62) into appropriate holder of bench press arms

(12) and screw them tightly by using screw M10x60 (21), washer 10//22 (17) and nuts M10 (18).

4. Put the pulley unit (66A) together as figure shows. That means: Put on

screw M10x100 (77) a washer 10//28 (75), a cable slide (22), a pulley (23) and again, a cable slide (22), washer (75) and a bushing (78) and put the screw (77) through the bench press arm holder (11). Tighten the screw (77) with washer (20) and nut (18), so that the pulley (23) can move easy. Then put a screw cap (19) onto all screw heads (21+77) and nuts (18).25 English Step 7: Installation of seat pad (57) and round tube (70) and seat support (13).

1. Adjust the seat pad (57) on seat support (13) so that the threaded holes

in the rear of seat pad (57) are align with the seat support (13) and screw it tightly by using screw M10x70 (91) and washer 10//22 (17).

2. Slide the round tube (70) into the seat support (13) in middle position

and slide two foams (67) onto the ends of round tube (70).

3. Place the seat support (13) into appropriate holder of centre support (3)

and screw it tightly by using screw M10x70 (91), washer 10//22 (17) and nuts M10 (18). Then put a screw cap (19) onto all screw heads (16+91) and nuts (18). Step 8: Installation leg curler (14) and short round tube (80).

1. Put the leg curler (14) with pre-assembled steel bearings 1 (26) into the

appropriate holder of seat support (13) and screw it tightly by using screw M12x85 (52) and self locking nut M12 (124). Attention, the leg curler (14) should move easy when it is assembled. Then put a screw cap (51) onto all screw head (52) and nuts (54).

2. Slide the short round tube (80) into the holder of leg curler (14) in middle

position and slide two foams (67) onto the ends of short round tube (80).

3. Put the pulley unit (89A) together as figure shows. That means: Insert

a pulley (23A) into the pulley holder of leg curler (14). Put a washer (20) onto the screw M10x45 (90), put the screw (90) through the pulley holder with pulley (23A) and tighten it with washer (20) and nut (18) so that the pulley (23A) can move easy. Then put a screw cap (19) onto all screw heads (90) and nuts (18).26 Step 9: Installation of cable 2 for butterfly (73) with double pulley holder 90° (56).

1. Hang the both ends of cable 2 (73) into the appropriate hook at butterfly

arm left and right (10L+10R) as figure shows (leaded behind the centre support (3)) and secure with end caps (59).

2. Insert one pulley (23) with 2 vavle slides (22) with cable 2 (73) into the

double pulley holder 90° (56). Put a washer (20) onto the screw M10x45 (90) and put the screw (90) through the double pulley holder 90° (56) with pulley (23) and put a washer (20) and a nut (18) onto the screw end and tighten it.

3. Now install the second pulley (23) with necessary parts without a cable

at double pulley holder 90° (56). The pulleys (23) should move easy. Then put a screw cap (19) onto all screw heads (90) and nuts (18). Step 10: Installation of cable 1 for leg curler (72) with double pulley holder (55).

1. Insert two pulleys (23) with 4 cable slides (22) into the double pulley

holder (55). Put a washer (20) onto the screws M10x45 (90) and put the screw (90) through the double pulley holder (55) with pulleys (23). Place a washer (20) and nut (18) onto the screw ends and tighten them. The pulleys (23) should move easy. Then put a screw cap (19) onto all screw heads (21) and nuts (18).

2. Pull cable 1 (72) with eye end through the leg curler (14) and around the

pulleys as figure shows and connect the end of cable 1 (72) at appropriate holder on main base (1) by using chain (71) and carbine hooks (81).

3. Connect the curl bar (86) at cable 1 (72) by using the chain (71) and

carbine hooks (81). (When you use leg curler for exercising you should take away the curl bar (86) with chain (71).27 English Step 11: Installation of cable 3 for latissimus (74) with double pulley holder (55).

1. Pull cable 3 (74) with screw end through the big holes of top cross beam

(6) and around the pulleys as figure shows and connect the screw end with weight disc bar (39). During installation of cable 3 (74) the two pul- leys (23A) have to assemble into appropriate position at top cross beam (6) by using screws M10x65 (16), bushings (47) and nuts M10 (18). The bushings (47) has to put from outer side into the holes of top cross beam (6). (Note: To get a smooth sliding cable system, you may adjust the cable system at the chain (71) with carbine hooks (81) through setting them into another position or adjust the cable screw (74).)

2. Connect the latissimus bar (15) at

cable 3 (74) by using carbine hook (81). To storage the latissimus bar (15) you can put it on the appropriate holder in front of the top cross beam (6). Step 12: Installation of weight cover (4) with weight cover support (43+43a).

1. Connect the weight cover support (43) on top and bottom side of weight

cover (4). Then screw the weight cover support (43a) in the middle of weight cover (4) by using screw M6x15 (44), washer 6//12 (45) and nut M6 (46).

2. Attach the weight cover (4) with pre-assembled weight cover supports

(43+43a) to the weight cover bracket (35) and screw them tightly by using screw M6x15 (44), washer 6//12 (45) and nut M6 (46).

3. Finally secure the fixing tube (42) on top of weight cover bracket (35)

with screw (48).28 Step 13: Checks:

1. Check the correct installation and function of all screwed and plug con-

nections. Installation is thereby complete.

2. Before starting training, ensure that the recommended safety clearances

are maintained to other objects.

3. When everything is in order, familiarise yourself with the machine with

light weights. The weights have to secure with locking pin (38). Maximum load of weight: 46Kg. Securing the weights: Whether one or more weights are applied: the weights must always be secured against falling. This is performed with the locking pin (38). Push on the locking pin (38) immediately below the weight. Training instructions You must consider the following factors in determining the amount of training effort required in order to attain tangible physical and health benefits:

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 gui- deline 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 encreased 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 encreasing 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 consist of stretching exercises and / or light gymnastic exercises for a period of five to ten minutes.

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) 90% of the maximum pulse rate = (220 - age) x 0.9 85% of the maximum pulse rate = (220 - age) x 0.85 70% of the maximum pulse rate = (220 - age) x 0.729 Sommaire