CL 2 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL CL 2 Christopeit

Important Recommendations and Safety Instructions Our products are all 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 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. 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.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. For speed dependent operation mode, the braking resistance level can be adjustable manually and the variations of power will depend on the ped-aling speed. For speed independent operation mode, the user can set the wanted power consumption level in Watt, constant power level will be kept by various braking resistance levels, that will be determined automatically by system. That is independent on the pedaling speed.19. The machine is equipped with 24-step resistance adjustment. This makes it possible to reduce or increase the braking resistance and thereby the training exertion. Pressing the button “-” for the resistance setting towards stage 1 reduces the braking resistance and thereby the training exertion. Pressing the button “+” for the resistance setting towards stage 24 increases the braking resistance and thereby the training exertion.20. The maximum permissible load (=body weight) is specified as 150 kg. This machine has been tested and certified in compliance with EN ISO 20957-1:2013 und EN ISO 20957-5:2016 „H/A“. This item’s computer corresponds to the basic demands of the EMV Directive of 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. Contents 1. Summary of Parts Page 3 - 42. Important Recommendations and Safety Information Page 183. Parts List Page 19 - 214. Assembly Instructions With Exploded Diagrams Page 22 - 245. Mount, Use & Dismount Watt table Page 25

6. Computer instructions Page 26 - 27

7. Cleaning, Storage, Checks, Troubleshooting, Page 288. Training Instructions, Warm up exercises (Warm Up) Page 29Dear 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 GmbHFriedrichstr. 55 42551 Velbert19 English 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 Adress: 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 Parts List – Spare Parts List AL 2 Order No. 1107(A), 11072, 11071(A) Technical data: Issue: 01. 02. 2018 Ergometer of class H/A with high accuracy

• Magnetic brake system with approx. 9 KG flywheel

• Motor- and Computer-controlled resistance, with 24 manually adjustable load steps

• 10 installed programs

• 4 heart rate programs

• 5 individual programs

• 1 speed independent program, power control in steps of 10 Watt (30 – 350 Watt)

• Handlebar and saddle incline adjustable

• Saddle horizontally- and vertically-adjustable

• Wheels for easier transportation

• Power plug (Adapter)

• LCD computer, showing at same time: Speed, time, distance, approx. calories, Pedal revolutions per minute, Watt and heart rate.

• Input of limits for time, distance and approx. calories, watt and heart rate, Announcement of higher limits

• Fitness test (Recovery)

ET number 11071(A) 89 Assembly and exercise instruction 1 36-1107-11-BT 36-1107-11-BT 36-1107-11-BT English22 Assembly Instructions Remove all the separate parts from the packaging, lay them on the floor and check roughly that all are there on the base of the assembly steps. Please note that a number of parts have been connected directly to the main frame and preassembled. In addition, there are several other individual parts that have been attached to separate units. This will make it easier and quicker for you to assemble the equipment. Assembly time: 30 - 40 min. Step 1: Attach the stabilizer (20+27) at main frame (1).

1. Put the end caps with transportation roller (18) at the ends of shorter

front foot (20) in appropriate position and screw them tightly by using screw (71).

2. Attach the front foot (20) with the preassembled end caps with

transportation rollers (18) to the main frame (1). Do this with the two screws (28), washers (13), spring washers (15) and cap nuts (19).

3. Put the end caps with height adjustment (26) at the ends of longer rear

foot (27) and screw them tightly by using screw (71).

4. Attach the rear foot (27) to the main frame (1). Do this with the two screws

(28), washers (13), spring washers (15) and cap nuts (19). After assembly has been completed, you can compensate for minor irregularities in the floor by turning the wheel at cap (26). The equipment should be set up that the equipment does not move of its own accord during a training session. If you like to change the position of the home bike, put one foot in front of the front foot (20) and pull at handlebar in front direction until the home bike can move easy on the transportation rollers to another place. Step 2: Attach the pedals (22L+22R) at pedal crank (21L+21R).

1. Screw the right pedal (22R) into the locator in the right-hand side (as

seen in operation) for the pedal crank (21R) (warning! the screw direction is clockwise).

2. Screw the left pedal (22L) into the locator in the left-hand side (as seen

in operation) for the pedal crank (21L) (Warning! the screw direction is anti-clockwise).

3. Then mount the pedal straps left and right on the associated pedals

(22). (The pedals are signed with „L“ for Left and „R“ for Right.)23 Step 3: Attach the front post (12) at main frame (1).

1. Slide the handlebar support cover (11) onto the handlebar support (12).

2. Hold the handlebar support (12) with the computer cable (3) against the

main frame holder. Connect the plug for the computer cable (3) coming out of the bottom of the handlebar support (12) of the computer with the matching plug for the motor cable (16) coming out of the main frame (1). (Note: The computer cable harness (3) projecting from the support (3) must not slide into the tube, as it is required for later steps of installation.)

3. Place the handlebar support (12) in the locator provided for it in the

main frame (1). Ensure that the cable connections made in step 3 are not squashed. When putting the steering tube in place, push the former slowly down into the locator in the main frame. Screw the handlebar support (12) onto the base frame (1) with the screws (14), spring washers (15) and washers (13).

4. Push the handlebar support cover (11) into right position to cover up

the screw connection point. Step 4: Attach the saddle (34) and saddle slide (33) at saddle support (29) and the saddle support (29) at main frame (1).

1. Push the saddle (34) with saddle bracket into the saddle slide (33) and

tight it up in desired position.

2. Place the saddle slide (33) into the holder of saddle support (29), set it

at the desired horizontally position and screw it onto the saddle support (29) by fixing piece (6) washer (32) and star grip nut (31).

3. Push the saddle support tube (29) into the matching locator in the main

frame (1), set it at the desired position and lock it by inserting the bolt with the quick release (30) in place and doing it up tight. (Note: To screw in the rapid-action lock (30), the threaded hole in the main frame (1) and one of the holes in the saddle support (29) must be aligned. Furthermore, ensure that the saddle support (29) is not pulled out of the main frame beyond the marked maximum Position. The setting of the saddle post can be adjusted as desired later. For this, the rapid action catch (30) must be loosened by only a few revolutions, the cap of the lock must be pulled away and the saddle adjusted. Then secure the new setting by tightening the rapid action catch.) Furthermore, you must ensure when setting this desired position that the seat pillar is not pulled out of the main frame further than the highest setting position, which is marked. Attention: Ensure before every exercising that the saddle is tighten firmly. English24 Step 6: Attach the power.

1. Please insert the plug of adaptor (73) to the power plug (83) at end of

2. Please insert the plug of adaptor (73) to the jack of wall power

(230V~50Hz). Step 5: Attach the handlebar (7) and computer (17) at handlebar support (12).

1. Guide the preassembled handlebar unit (7) through the upper part of the

handlebar post (12) and push the pulse cable (4) through the holes at handlebar support into top position and close the bracket of handlebar holder.

2. Attach the handlebar cover (10) at the handlebar holder.

3. Screw the handlebar (7) in desired position at the handlebar post (12)

with spacer (9), washer (8) and handlebar screw (25).

4. Push the plugs of the connecting cable (3) and pulse cable (4) projecting

from the handlebar support (12) into the associated socket of the computer (17).

5. Place the computer (17) on top of the handlebar support (12) and tight

firmly by using screw (2) and washers (84). The screws (2) you find at backside of computer. 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, familiarise 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.25 Mount, Use & Dismount Transportation of Equipment: There are two rollers equipped on the front foot. For moving, you can lift up the rear foot and drive it to where you would like to locate or store it. Adjustment – Seat Position For an effective workout, the seat must be adjusted properly. While your are pedaling, your Knees should be slightly bent when the pedals are in the farthest position. In order to adjust the seat, unscrew the knob few turns and draw it out slightly. Adjust the seat to the right height, then release the knob and tighten it all the way. Important: Make sure to put the knob back into place in the seat post and tighten it completely. Never exceed the maximum height of the seat. Always get off the bicycle before making any adjustment. Mount, Use & Dismount Mount: a. After the seat is adjusted to properly position, insert your foot into retaining strap of pedal step on the pedal and hold the handlebar tightly. b. Try to put whole body weight on your foot and simultaneously cross over the trainer and land your another foot on the other side. c. Now you are in the position to start your training. Use: a. Keep you hands on the handlebar, and both feet are insert into retaining straps of both pedal properly. b. Pedal your exercise bike by your both feet alternately. c. Then you can increase the pedaling speed gradually and adjust braking resistance levels to increase the exercise intension. Dismount: a. Slow down the pedaling speed until it comes to rest. b. Keep the left hand grabbing the left handlebar tightly, put your feet cross over the equipment and land on the floor, then land the other one. This training equipment is a stationary exercise machine used to simulate without causing excessive pressure to the joints, hence decreasing the risk of impact injuries. Exercise bike offer a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance preference set by the user. It will strengthen your muscles of legs and increase cardio capacity and maintain fitness of your body also. Level ⁄ RPM 20 30 40 50 60 70 80 90 100

RPM and Power in Watt of Level 1- Level 24 for AL 2 Art.-No. 1107(A), 11072, 11071(A) Remarks: 1. The power consumptions (Watt) are calibrated by measuring the driving speed (min-1) of axle and the braking torque (Nm). 2. Your equipment was calibrated to fulfill the requirements of its accuracy classification before shipment, If you have doubts about the accuracy, please contact with your local retailer or send it to accredited test laboratory to ensure or calibrate it. English26 LEVEL: Indicates the level of loading selected from LEVEL 1 to LEVEL 24. TIME/ WATT : Indicates Time or Watt alternately. The time shows minutes and seconds. If preset, time counts downwards. Minimum preset 5Min. Range 5-99Min. The actually power display show in Watt. Preset range 30-350Watt only in Watt program P16.v Or permanently by pressing the F-key. RPM/SPEED/KMH: Indicates RPM or Speed alternately. The RPM display shows the cycle turnings per minute. The speed display show kilometers per hour. Or permanently by pressing the F-key. DIST/CAL: Indicates Distance or Calorie alternately. The distance display show kilometer. Preset range 1-999km. If preset distance counts downwards. The calories display shows kcal. Minimum preset 10kcal. Preset range 10-990. Or permanently by pressing the F-key. PULSE : Indicates the actually pulse heart 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 Display shall flash. Range 60-240bpm. If a pulse upper limit is specified, the display flashes when the preset value is reached. TARGET H.R.: Indicates only one value of TARGET HEART RATE. LOADING Profiles: There are 10 columns of loading bars, and 12 bars in each column. Each column represents 1 minute workout (without the change of TIME value), and each bar represents 2 levels of loading. 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 1 minute that all the columns make up 10 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.

• Things You Should Know Before Exercising The values calculated or measured by the computer are for exercise purpose only, not for medical purpose. Programs Selection: There are 22 programs 1 Manual Program, 10 Preset Programs, 4 Heart Rate Control Programs, 5 User Setting Programs, 1 Speed Independent Watt-Program, and 1 Pulse Recovery Measuring. Computer Instructions 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 5 keys including START/STOP, FUNCTION(F), UP(+), DOWN(- ), and RECOVERY (TEST). START/STOP: Starts or stops the program chosen. And, resets the monitor by pressing and holding for 2 seconds. FUNCTION (F): Chooses or enters the functions from PROGRAMS, TIME, DISTANCE, WATT, CAL, 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. During exercise, press the F-key to display the functions RPM, watts and calories or speed, time and distance permanently or alternately. UP(+): Selects or increases the values of PROGRAMS, TIME, DISTANCE, WATT, CAL., TARGET HEART RATE, AGE, and 10 columns. DOWN(-): Selects or decreases the values of PROGRAMS, TIME, DISTANCE, WATT, CAL., TARGET HEART RATE, AGE, and 10 columns. RECOVERY(TEST): Starts the function of PULSE RECOVERY.

• About Display PROGRAM: Indicates the programs selected from PROGRAM 1 to PROGRAM 20 Manual Program Programm 1 Rolling Program 2 Valley Programm 3 Fatburn Programm 4 Ramp Programm 5 Mountain27 English Programm 6 Interval Programm 7 Cardio Programm 8 Endurance Programm 9 Slope Programm 10 Rally User Setting Program 11 (U1) User Setting Program 12 (U2) User Setting Program 13 (U3) User Setting Program 14 (U4) User Setting Program 15 (U5) Programm 16 Watt Control Program Programm 17 HRCP Programm 18 HRCP Programm 19 HRCP Programm 20 HRCP

• Operation Instructions MANUAL Program: PROGRAM MANUAL is a manual program. Press „F“ key to select TIME, DISTANCE or CAL.. Then, press (+) or (-) key to adjust the values. The default level of loading is 6. After pressing „START/STOP“ 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. Exercising with a specific Goal: TIME Control: Sets up a period of time to exercise. (5-99Min.) DISTANCE Control: Sets up a certain distance to exercise. (1-999km) CALORIE Control: Sets up certain calories to exercise. (10-990kcal) Set exercise parameters with F-key for Time/Distance/Calories and Pulse. Preset Programs P1-P10: PROGRAM 1 to PROGRAM 10 are the preset programs. Press „F“ key to select TIME, DISTANCE or CAL. Then, press (+) or (-) key to adjust the values. Users may exercise with different level 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. Set exercise parameters with F-key for Time/ Distance/Calories and Pulse. User Setting Programs P11-P15: Program 11 to Program 15 are the user-setting programs. Users are free to edit the values in the order of TIME, DISTANCE, CAL. and the level of loading in 10 intervals. The values and profiles will be stored in the memory after setup. After pressing „START/STOP“ 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 80% (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. Set exercise parameters with F-key for Time/Distance/Calories and Pulse. Speed Independent Watt-Program P16: Program 16 is a Speed Independent Program. Press „F“ key to select the values of TIME, DISTANCE, CAL. and WATT. Then, press (+) or (-) key to adjust the values. After pressing „START/STOP“ 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. Set exercise parameters with F-key for Time/Distance/Calories and Pulse. Heart Rate Control Programs P17-P20: Program 17 to Program 20 are the Heart Rate Control Programs. In Program 17 to Program 19, press „F“ key to select TIME, DISTANCE, CAL. and AGE. Then, press (+) or (-) key to adjust the values. Users may exercise in a period of time or a certain distance with 55% Max Heart Rate in Program 17, 75% English28 Cleaning, Checks and Storage of the Ergometer bike:

Use only a less wet cloth for cleaning. Caution: Never use benzene, thinner or other aggressive cleaning agents for surface cleaning as this damage caused. The device is only for private home use and for use suitable indoors. Keep the unit clean and moisture from the device.

Plug out the power supply unit while intending the unit for more than 4 weeks not to use. Push the saddle slide toward the handlebar and the seat support tube as deeply as possible into the frame. Choose a dry storage in-house and put some spray oil to the pedal bearings left and right, to the thread of the handlebar bolt, and on the thread of the quick release for saddle support. Cover the bike to protect it from being discolor by any sunlight and dirty through dust.

We recommend every 50 hours to review the screw connections for tightness, which were prepared in the assembly. Every 100 operating hours, you should put some spray oil at the pedal bearings left and right, to the thread of the handlebar bolt and to the thread of quick release for saddle support. Troubleshooting If you cannot solve the problem with the following information, please contact the authorized service center. Problem Possible Cause Solution Computer has no value at Dis- play if you press any key. No power adapter is well plugged or wall power is without power. Check that the power adapter is properly plugged in, possibly with another electric device check if the wall power is fine. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not well plugged connection Check the plug connections at computer and inside of handle- bar support. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not correct posi- tion of sensor. Take off the cover and check the distance between magnet and Sensor. The magnet at turning belt wheel should have only less than < 5mm distance against the sensor position. No pulse value Pulse cable is not plugged in. Check the separately pulse cable is well connected with computer. No pulse value Pulse sensors not well connec- ted Screw out the screw for pulse measurement and check if plugs are well connected and no damage at pulse cable. Training area in mm (for home trainer and user) Free area in mm (Training area and security area (rotating 60cm)) Max Heart Rate in Program 18, and 95% Max Heart Rate in Program 19. After pressing „START/STOP“ 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. With the input of age, the computer may suggest a target heart rate to exercise. The suggested heart rate is 80% (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. In program 20, press „F“ key to select TIME, DISTANCE, CAL. and TARGET H.R. Users may setup a target heart rate to exercise in a period of time or a certain distance. TEST-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.29 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. 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. 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

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. English30