TM 500S - Treadmills Christopeit - Free user manual and instructions

Technical specifications	Christopeit TM 500S treadmill
Running surface dimensions	130 x 40 cm
Maximum speed	0 - 14 km/h
Incline	Manual, 3 levels
Maximum user weight	120 kg
Training functions	12 pre-recorded training programs
Display	LCD screen showing speed, distance, time, and calories
Usage	Suitable for home use, ideal for walking and running
Maintenance	Regular lubrication of the running belt recommended
Safety	Safety key included for emergency stop
General information	Assembly required, 2-year warranty

Frequently Asked Questions - TM 500S Christopeit

How do I assemble the Christopeit TM 500S treadmill?

Follow the instructions in the provided user manual. Make sure you have all the necessary tools and check that all parts are present before starting assembly.

How do I adjust the treadmill speed?

Use the buttons on the control panel to increase or decrease the speed. You can also use shortcut keys for quick adjustments.

Why won\u0027t the treadmill turn on?

Check that the treadmill is properly plugged into a power source and that the power cable is in good condition. Also, make sure the power button is turned on.

How do I lubricate the treadmill belt?

Apply a silicone lubricant to the belt surface following the instructions in the manual. Avoid using oil-based lubricants that could damage the belt.

What is the maximum weight supported by the Christopeit TM 500S?

The Christopeit TM 500S treadmill can support a maximum weight of 120 kg.

How do I fix a slipping belt issue?

Check the belt tension and adjust it if necessary. Refer to the manual for instructions on adjusting the belt tension.

Where can I find spare parts for the Christopeit TM 500S?

You can contact Christopeit customer service or visit their website to order spare parts.

How do I clean the treadmill?

Use a damp cloth to wipe the treadmill surface. Avoid abrasive cleaners that could damage the coating.

The treadmill is making a strange noise, what should I do?

Check if all bolts are tightened properly and if the belt is correctly aligned. If the problem persists, contact customer service.

How do I use the training programs on the Christopeit TM 500S?

Select one of the pre-recorded training programs using the control panel. Follow the on-screen instructions to start your workout.

USER MANUAL TM 500S Christopeit

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. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the assembly steps 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 (every 1-2 months) to ensure that the trainer is in a safe condition. Replace defective compo- nents immediately and/or keep the equipment put of the use until repair.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. WARNING! Systems of the heart frequency supervision can be inexact.

Excessive training can lead to serious health damage or to the death. 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. WARNING: Replace the worm parts immediately and keep this equipment out of use until repaired.

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. Please remove the Tools you need to adjust after adjusting a new position.

10. Unless otherwise described in the instructions, the machine must only

be used for training by one person at a time. The exercise time should not overtake 60 min./daily.

11. Wear training clothes and shoes which are suitable for fitness training

with the machine. Your clothes must be such that they cannot catch dur- ing 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. WARNING! 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 re-use, the material utilization or the protection of our environment. Please ask the local administration for the responsible disposal place.

17. To protect the environment, do not dispose of the packaging materials,

used batteries or parts of the machine as household waste. Put these in the appropriate collection bins or bring them to a suitable collection point.

18. The maximum permissible load (=body weight) is specified as 130 kg.

Evaluate your body weight before you starting the exercise.

19. If the connecting cable of this item is damaged, this must be replaced

by the manufacturer or the customer service or with an electrically certified person.

20. This machine has been tested and certified in compliance with EN ISO

20957-1:2013, EN 957-6:2010/A1:2014 + EMC Directive 2014/30/EU.21. The assembly and operating instructions is part of the product. If selling or passing to another person the documentation must be provided with the product.15 English Please check after opening the packing that all the parts shown in the following assembly steps 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: Internet service- and spare parts data base: www.christopeit-service.de Adresse: Top-Sports Gilles GmbH Friedrichstraße 55 42551 Velbert Telefon: [phone] / 60 67-0 Telefax: +49 (0)20 51 / 60 67-44 e-mail: [e-mail] www.christopeit-sport.com This treadmill is created only for private Home sports activity and not allowed to us in a commercial or professional area. Home Sport use class H/C Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 1 Floor frame 1 2+3 33-1570-01-SW 2 Main frame 1 1 33-1570-02-SI 3L Support tube left 1 1+4 33-1570-03-SW 3R Support tube right 1 1+4 33-1570-04-SW 4 Computer frame 1 3+12 33-1570-05-SI 5 Incline adjustment 1 37 33-1570-06-SI 6 Support square tube 2 2 33-1570-07-SI 7 Front roller 1 2 33-1570-08-SI 8 Rear roller 1 2 33-1570-09-SI 9 Soft drop cylinder 1 1+2 33-1570-10-SI 10 Spring for incline bar 2 2+5 33-1570-11-SI 11 Incline fixed Axle 2 2+11 36-1570-11-BT 12 Console upper cover 1 4 36-1570-03-BT 13 Console bottom cover 1 12 36-1570-10-BT 14 Console board 1 12 36-1570-29-BT 15 Bottle rack 2 12 36-1570-04-BT 16 Running board 1 2 36-1570-09-BT 17L Support cover left 1 3L 36-1570-05-BT 17R Support cover right 1 3R 36-1570-06-BT 18 Motor cover 1 2 36-1570-01-BT 19 Running belt 1 7+8 36-1570-30-BT 20 Side rail 2 2 36-1570-02-BT 21L Rear end cover left 1 2 36-1570-07-BT 21R Rear end cover right 1 2 36-1570-08-BT 22 Transport wheel 2 1 36-1352-23-BT 23 Protective plug 2 1+2 36-1352-44-BT 24 Ferrite ring 1 2 36-1241-19-BT 25 Flat belt 1 7+77 36-1570-12-BT 26 Support plate 1 2 33-1570-12-SI 27 Rubber pad 6 2+16 36-1350-17-BT 28 Plastic spacer 2 38 36-1570-13-BT 29 Square cap 2 1 36-1570-14-BT Part-List + Spare-Part List TM 500S Order No. 1738 Technical data: Issue: 01. 09. 2019

• 3 manual program with target of Time, Distance and Calories

• 9 installed programs with different speed

• Quick speed buttons for 2 km/h, 5 km/h, 9km/h and 15 km/h

• Speed and start/stop adjustable at handrail

• 3 adjustable manual incline

• Hand pulse measurement

• Vibration absorbing running surface (Cushion System)

• Safety pin for emergency stop

• Foldable for save space

• Blue Back Light LCD Display showing: Time, Speed, Distance, approx.. Calories consumption and pulse

• Inputs of limits at individual programs: Time, Speed and approx. Calories

• Fold-out automatic (Soft-Drop-System) for a safety and easy let down of the treadmill

• transport rollers for an easy and comfortable move to location

• Walking surface approx. L 130 x W 40 cm

• Electrical data: 220-240V/50-60Hz /900 Watt

• Load max. 130 kg (Body weight)

• Weight approx. 54 kg Space requirement approx: L 165 x W 75 x H 133 cm Space requirement foldable approx: L 85 x W 75 x H 150 cm Exercise space: approx. 6m² 0 5 10 15 20 25 30 35 40 50 60 70 80 90 100 mm16 Illustration Designation Dimensions Quantity Attached to ET number No. mm illustration No. 30 Foam grip 2 4 36-1570-15-BT 31 Rubber foot 4 1 36-1570-16-BT 32 Anti-slip pad 2 20 36-1570-17-BT 33 Square cap 2 1 36-1352-26-BT 34 Transport wheel cap 2 1 36-1570-18-BT 35 End cap 2 4 36-1570-19-BT 36 Support wheel 2 37 36-1570-20-BT 37 Incline adjusting bracket 2 1+5 33-1570-13-SI 38 Pivot bolt 2 1+2 33-1570-14-SI 39 Inner hex screw M8x45 4 22+36 39-9914-SW 40 Inner hex screw M8x40 3 3+9 39-10000 41 Inner hex screw M8x25 1 9 39-10455 42 Inner hex screw M8x15 8 3 39-9888 43 Inner hex screw M6x20 2 3 39-9960 44 Hex screw M8x35 3 2 39-9912-SW 45 Inner hex screw M8x50 1 26 39-9811 46 Inner hex screw M8x18 4 77 39-9823-CR 47 Inner hex screw M6x55 3 7+8 39-10141 48 Inner hex screw M6x12 4 6 39-9911 49 Countersunk head screw M6x30 6 16 39-10306 50 Cross head screw M5x8 9 18+26 39-9907 51 Cross head screw M4x8 2 69 39-10188 52 Cross tapping screw 4x32 6 4+70 36-9210-31-BT 53 Cross tapping screw 4x16 4 31 39-10187 54 Cross tapping screw 4x12 25 13+17 39-10188 55 Cross tapping screw 4x12 6 21 39-10187 56 Cross tapping screw 3x10 14 75,84+87 39-10078 57 Cross tapping screw 2.2x8 8 68 39-10127-SW 58 Cross tapping screw 3x6 2 76 39-10076-SW 59 Cross tapping screw M4x8 4 81+82 36-9210-30-BT 60 Serrated lock washer 8//16 12 42 39-9862-CR 61 Serrated lock washer 6//12 3 47 39-10007-SW 62 Washer 8//16 6 44+46 39-9862-CR 63 Washer 4//8 2 58 39-10097 64 Spring washer for M4 2 58 39-10058 65 Spring washer for M8 6 46 39-9864-VC 66 Nylon nut M8 4 39+40 39-9818 67 Nylon nut M6 12 48+49 39-9891-CR 68 Key board 1 14 36-1570-21-BT 69 Motor controller 1 2 36-1570-22-BT 70R Remote key +/- km/h, pulseunit 1 4 36-1570-23-BT 70L Remote key start/stop, pulseunit 1 4 36-1570-24-BT 71 Computer cable 1 12 36-1570-25-BT 72 Connection cable 1 71+73 36-1570-26-BT 73 Circuit cable 1 72 36-1570-27-BT 74 Safety clip 1 12 36-1352-31-BT 75 Optical sensor 1 76 36-1350-26-BT 76 Optical sensor bracket 1 77 36-1570-28-BT 77 DC Motor 1 2 33-1570-15-SI 78 Main switch 1 2 36-1352-29-BT 79 Overload fuse 1 2 36-1352-30-BT 80 AC power cable 1 2 36-1352-22-BT 81 Inductor 1 2 36-1570-31-BT 82 Net-filter 1 2 36-1570-32-BT 83 Tool set 1 36-1738-01-BT 84 Assembly and exercise instruction 1 36-1638-01-BT17 Assembly Instructions Put everything clearly on the ground and control the comple- teness based on the assembly steps. Attention: The simplified assembly process requires 100% attention. Especially in the crease and folding positions. Assembly time is approx. 20min. Step 1:

1. Remove all small parts, loose packing material out of the box

and then take out with help of a second person the preassem- bled frame of packaging. Don’t cut the nylon strap for remo- ving the base frame from carton. Step 2:

1. Place the screws (42) and teeth washers (60) on left and right

side of base frame(1). 2 Cut now the nylon strap and fold up with care the supports left and right side (3L+3R). Take a special view on the right support (3R), because no squeezing the cable.

3. Screw tightly the supports (3L+3R) at base frame by using

screws (42) and teeth washers (60).

4. Fold up the computer (12) into right position and tighten with

screws (42) and teeth washers (60). English18 Step 3:

1. Place the support covers left and right (17L+17R) at support

tubes (3L+3R) and secure the position with screws (54) onto the base frame (1). Step 4: Checks and How to start

1. Check the correct installation and function of all screwed and

2. When everything is in order, connect the power supply cable

(80) with wall power (220-240V~50-60Hz) and switch on the main switch (78) below the front frame.

3. Put the safety key (74) onto the computer (12) and the com-

puter will show normal manual mode. Put the safety clip (74) at your exercising cloth and stand on the side rails (32). Press Start-Button and after a Count Down the treadmill start mo- ving. Start walking onto the walk surface (19) when speed is slowly and follow the speed. Familiarize yourself with the ma- chine at a low speed settings.

4. Run in the middle of the running surface (19), hold yourself

tight at handrail (4) if you feel insecure and don’t step on the side foot rails (32). Only run with look at the Computer on the treadmill during the running. In emergency case, step of the treadmill lateral and hold on to the handle (4). 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.19 Incline adjustment: Fold up the running frame in upright position until it is automatically locked. Pull out the incline bar (5) of arrested position and place into another incline position. Unlock security knob (9) and fold down the running frame into exercise position for start exercising. The incline adjustment is an additional exercise level for running, as to a mountain. How to move/store your treadmill:

1. Put one hand at the end caps of the running frame and lift up

into vertically position that it automatically locks the upright position.

2. Place your hands on top of the handrails, than lean the machi-

ne toward your body until it is easy moveable on transportation rollers.

Before folding up the treadmill switch off and wait until the running surface totally stopped. Don’t start the treadmill in fold up position! English20 Maintenance and adjusting

1. Lubrication for the running belt:

In order to keep the machine in the best condition, please add some Silicone oil between the running belt and the running board after 50 hours or 1 to 2 month of use. But the running belt may slip, if you lubricate too much. To lubricate the belt please pull the walking belt up and injection the silicone oil into the gap between belt and walking deck.

2. Adjusting running belt:

You need to adjust the walking belt to the normal position, per the following steps if it is off.

1. Set speed at 3-5km.

2. Using the Allen key to adjust the belt tension bolt on the end

cap of the system frame.

3. If you want to move the belt towards left, turn the right tension

4. If you want to move the belt towards right, turn the left tension

5. If you have already done according to the steps above and

it is still not at the good range, then the running belt should be damaged already, please contact your local dealer for replace- ment. Note: Make sure that the running surface is as centered as possible. Once these moves too far from the center, (about 10 mm) it should be readjusted into the center.

3. Running belt slips:

1. Make sure the walking belt is not too loose.

2. Make sure the motor belt is not too loose.

4. No light on the Display:

1. Check if the power plug is properly connected.

2. Check if the safety key on the computer is in place.

3. Check if the wire in the right post is properly connected.

Remind ! Before you inspect any wire or electrician part, ple- ase ensure that the Power supply has been turned off.

5. Abnormal noise from the machine

1. Check if any screw of machine is loose.

2. Check if the motor belt is off.

3. Check if the running belt is off.

Note: Please contact your local dealer if you have checked all the above listed things but the problem is still there.21

USER MANUAL OF COMPUTER

Function of Displays: Pulse-Display: Shows actually heart rate data. Speed-Display: Shows actually speed in km/h. Distance-Display: Shows actually distance in KM. Time-Display: Shows actually time of exercising in minutes and seconds. Calories-Display: Shows actually calories in kcal. Program-No. Display: Shows actually exercise programs P1~P9. Program-profile Display: Shows the exercise profile of exercise programs P1~P9. Function of keys: Prog-key: PROGRAM key: On the stop status, press Prog-key to select ex- ercising speed programs P1-P9-FAT F-key: Select key of time-program H-1, distance program H-2 or calories program H-3. Start-key: Press Start-key to start exercise program (motor starts running) . Stop/Pause -Key: Press Stop/Pause-key during exercise to interrupt the program (motor stops running). Within 5 min. you can press Start-Key to continue this exercise program or press Stop/Pause -key again to finish this program. Pre-values can set to zero by pressing the Stop/Pause-key. “+”-key: Press speed up key increase settings or motor speed. “-”-key: Press speed down key decrease settings or motor speed. Quick Speed- keys 2, 5, 9 + 15km/h: Press one of these keys and the speed changes direct into 2, 5, 9, and 15km/h. MANUAL MODE: How to start manual mode: Put in the AC plug in wall power 230V~50Hz and put on the po- wer switch (78). Put safety clip (74) onto the computer and it will show normal manual mode.Stand your feet on both side rails. Put the safety key at you exercise cloth and press start-key to start with exercising. After a 3 sec. count down, the motor begin to run slowly and you can step on the running belt and follow the speed. Adjust the speed with “+” and “-“ -keys into desired speed. If put off the safety clip from computer at any time, the motor stop slow- ly and the display will show „---“. After put on the safety key on computer the normal manually program will show. Press “+” or “-“ -key to adjust value of speed. Press quick speed -key to adjust speed quickly. All values of the displays will counter up. Setting Programs Time-Distance-Calories: Time Program: On the normal manual mode, press F-key, to enter time program H-1. The time display will flash and the initial value is 30:00. Press “+”-key or “-“-key to set value. The range is: 5:00-99:00. If set a value the display counts up till zero and then stops running motor. Distance-Program: On the normal manual mode, press F-key, to enter distance pro- gram H-2. The distance display will flash and the initial value is 1,00KM. Press “+”-key or “-“-key to set value. The range is: 1,00- 99:00KM. If set a value the display counts up till zero and then stops running motor. Calories-Program: On the normal manual mode, press F-key, to enter calories pro- gram H-3. The calories display will flash and the initial value is 500kcal. Press “+”-key or “-“-key to set value. The range is: 20- 990kcal. If set a value the display counts up till zero and then stops running motor. RANGE OF ALL FUNCTIONS: Exercise programs P1-P9: On the normal manual mode, press Prog-key to chose one of the exercise speed programs P1-P9. Each program is divided into 10 intervals of time and the speed changes as following program list shows. Initial setting time is 30min, set a time for training session and press Start to start the program. Pressing Stop to have a break or finish earlier the program. Press speed “+” or “-“-key to adjust speed during the program if it is to quick or slow. With next inter- vals of time the speed level will change back to program mode. If the program runs till end of time the motor will stop running after the display counts down time to zero.

SPEED(KM/H) 0.0 N/A N/A 1.0-18.0

Programs in 10 intervals of time

Km/h 4 7 9 10 11 12 12 10 8 6 Nr. Function of safety key The safety clip has an emergency function. In fear or danger or if you fall down or jumped from it, the safety clip will lose position at computer and stops the motor with break system. Put the safety key out from computer on any status, the dis- play is „---“, the buzzer beep each second. Put the safety key on computer, then the display will enter normal manual mode. All parameter reset to zero. F--1 Gender 01(man) 02(woman) F--2 Age 10------------99 F--3 Height 100---------200 F--4 Weight 20-----------200 F--5 FAT ≤ 19 lowweight FAT =(20--24) normalweight FAT =25--29) overweight FAT ≥ 30 obesity Body Fat Analysis In standby state, press PROG-key until enter FAT (Physical fit- ness test) program. Press F-key to enter the data of F—1:gender, F—2:age, F—3:height, F—4:weight, F—5: measurement, Press +/ - key to set the parameter of 01-04 (see below detailed table). After entered data the display show F—5 for physical test. At this state, hold the handle pulse board for 6-8 seconds and it will dis- play which % of FAT you have. Check if the weight matches with your height. FAT is to measure the relevance between height and weight, not the body proportion. FAT is suitable for every man and woman, it provide the important grounds for adjusting the weight with other health indicators. The perfect FAT is between 20-24, which means if less than 19 is too thin, and if between 25-29 is overweight and if more than 30 is obesity.23 Meanings of error message codes In case of malfunctions may adjoining list of error messages help for people to get function back. Basically, electrical repairs only in compliance with the relevant safety rules which exists. For more information and assistance in case of malfunctions with our service department (contact details see last page.) Error code Possible Reason Solutions ------- the safety lock is removed 1. Put the safety lock well

2. Change the safety lock switch or magnetic sensors in the computer.

3. If it’s still not ok , than change the computer

E01 Communication abnormality: abnormal commu- nication between the controller and the electro- nic meter after powering on

1. Switch off the treadmill and plug out AC cable

2. Check each section of connection of the communication wires from the electronic

meter to the controller and ensure that all core wires are well connected.

3. Check whether wirings between the electronic meter and the controller are dama-

ged; if yes, replace the damaged wire. E02 Explosion-proof protection: 1. Switch off the treadmill and plug out AC cable

2. Check whether the power supply voltage is less than 50% of the normal value.

please ensure correct voltage and test again.

4. Check whether motor wires are well connected; re-connect motor wires.

E03 No sensor signal: 1. Switch off the treadmill and plug out AC cable

2. Check whether the sensor connector is well plugged or whether it is damaged;

plug it well or replace the sensor. E05 Over-current protection: 1.Check whether power supply voltage specifications is inconsistent or too low and use correct voltage specifications for re-test.

2. System self-protection is triggered under excessive current caused by the

excessive load more than the rated value, or some place of the treadmill is jammed so that the motor can not rotate; thus, the system start up self-protection against excessive current under excessive load; adjust the treadmill and restart it.

3. Check whether there is over-current sound or burning odor when the motor is

electronic meter has no display. the communication wire from the electronic meter to the controller is not well connected or the transformer is damaged

1. Switch off the treadmill and plug out AC cable

2. Dismantle the pillar to check connection joints on each section of the wiring from

the electronic meter to the controller.

3. Ensure that each wire core is well connected.

4. or the reason may be the communication power cord defect (damaged or broke

down); in such case, re-connect or replace wires; or replace a transformer. E09 Controller is in tilt position 1. When treadmill has incline position no start possible

2. Treadmill is not fold out complete on an even floor

3. Tilt switch at PC board has problem

Note: Please contact your local dealer if you have checked all the above listed things but the problem is still there. Training area in mm (for home trainer and user) Free area in mm (Training area and security area (rotating 60cm)) English24 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 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 follo- wing 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. You find further information on the subject warm-up exercises, stretch exer- cises or general gymnastics exercises in our download area under www. christopeit-sport.com 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 0.7 Warm up exercises (Warm Up) 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. After 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 for- ward and support yourself with your hands on the floor. Press the pelvis down. Change after 20 sec leg. After the warm-up exercises by some arms and legs shake loose. Don’t finish the exercise phase abruptly, but will cycle leisurely something without resistance from to return to the normal pulse-zone. (Cool down) We re- commend the warm-up exercises at the end of the training be conducted and to end your workout with shaking of the extremities.

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 progres- sing day by day and are approaching your personal training goal bit by bit.25 Sommaire

SPEED(KM/H) 0.0 N/A N/A 1.0-18.0