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9. NOTES FOR HEALTHY TRAINING
TRAINING INSTRUCTION
All recommendations in this manual apply only to healthy persons and are not intended for
cardiovascular patients!
All instructions are intended as a rough guide for a training program. Your physician can
provide information tailored to your special, personal needs. The following pages will explain
exactly how to handle your new exercise unit and contain basic information on tness
training. In order to achieve your training goals, it is imperative that you inform yourself on
how to design a training program in general and exactly how to use this unit with the aid of
this user manual. To this end, please carefully read and adhere to all the points listed here.
Thank you and good luck!
DESIGNING A FITNESS TRAINING PROGRAM
Please consider the following factors when determining how extensive your training should
be in order to achieve noticeable improvements of your physical condition and health:
INTENSITY
The level of physical strain during training must exceed normal strain without making you
breathless and/or exhausted.
Your heart rate can serve as a suitable point of reference for e ective training. Your heart rate
should be around 70% to 85% of your maximum heart rate during training. (See the "HEART
RATE TABLE" section for more.)
During the rst week of training, your heart rate should not exceed 70% of your maximum
heart rate. In the following weeks and months, you should raise heart rate to 85% of your
maximum heart rate. The better the user's condition, the more greatly the training level
will have to be raised. This can be achieved by lengthening your training sessions and/or
increasing the level of di culty. Should you wish to manually check your heart rate against
the measurement provided by the cross trainer training computer, you can proceed as follows:
•
Standard heart rate measurement (sensing heart rate e.g. at the wrist and counting the
number of beats per minute).
•
Check your pulse using a suitable calibrated heart rate monitor (available at medical
supply shops).
ATTENTION!
The heart rate monitor can be inaccurate. Excess strain can lead to injury and death. Cease
training immediately if you feel week.
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