Crivit SW-1652 - Manual (Page 39)

41 GB
• Fatburning zone
Optimised for fat burning and strengthens the
cardiovascular system (heart and circulation).
Here the body burns proportionately the
most kilojoules from fat. During training you
should feel relaxed and be able to carry on a
conversation.
•
Carb-burning zone
Here more carbohydrates than fat are burned.
The training is more strenuous but also much
more effective.
Getting onto the stepper
Press one pedal down all the way with your foot
so that the pedal arm rests on the stopper on the
frame base.
Then step onto the foot pad of the lowered
pedal arm. Place the other foot on the other foot
pad that is diagonally raised.
Getting off the stepper
Standing on the stepper, press one pedal down
all the way with your foot so that the pedal arm
rests on the stopper on the frame base.
Then take your foot off the diagonally raised foot
pad and place it on the floor. Then place the
foot that is on the lower foot pad onto the floor.
Moving the stepper during training
sessions
Your stepper simulates the movements of clim-
bing stairs. The swing effect means that the foot
pads do not merely move up and down but also
to the outer sides to the left and the right.
Working muscle groups
The exercises without the bands train mainly the
leg and buttock muscles.
Exercises where you step and use the exercise
bands strengthen the buttocks, legs, arms and
the shoulder muscles.
Exercises where you don‘t use the stepper func-
tion but only use the bands, strengthen the arms
and the shoulder muscles.
Stress
Intensive training subjects the whole body to
stress, not just the leg muscles.
The body, in particular the heart and circulation
require time to adapt to the resulting differences
caused by training. That is why it is important
to increase the muscle stress slowly and make
sure that you take breaks during and after each
training session.
In other words, train in a performance range
that doesn’t over-exert and exhaust you. Listen to
your body; stop training immediately when you
feel unwell, become short of breath or feel dizzy.
You are training correctly when you can carry
on a conversation normally during training.
Cool down/relax
Just as important as a proper warm-up program
is the cool down or relaxing phase. Stop your
training session gradually; reduce the speed and
exertion and do some easy stretching exercises.
That calms your pulse and the body can
regenerate better for further exercises.
The length of regeneration phases between the
training sessions should match your fitness level.
Avoid a too high training intensity, in order to
prevent overexertion. Overexertion can cause
health problems and even death. Stop training
immediately when you are fatigued or feel faint.
In order to determine your personal training
intensity you can calculate your approximate
maximum heart rate (HRmax):
MHF = 220 – your age
Depending on the training target, there are 5
training zones, in which you can train based on
your maximum heart rate.
Zones
Regeneration zone = 50-60% of MHF
Fatburning zone = 60-70% of MHF
Carbohydrate (carb)-burning zone = 70-80%
of MHF
Anaerobe zone = 80-90% of MHF
Warning zone = 90-100% of MHF
•
Regeneration zone/health zone
This training is adjusted to the basic fitness level.
It consists of longer, slowly performed exercises.
Especially suitable for beginners and/or people
that have a low fitness level.