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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:
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 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.
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
90% of the maximum pulse rate
85% of the maximum pulse rate
70% of the maximum pulse rate
28
=
220 - age
(220 minus your age)
=
(220 - age) x 0.9
=
(220 - age) x 0.85
=
(220 - age) x 0.7
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