Customised Training; General Exercise Notes And Tips - Crivit 310298 Notice D'utilisation

• Minute 3–4 from 5Hz to 10.22Hz; larger jump
from intramuscular coordination to deep muscle
• Minute 5–6 from 7.32Hz to 13.12Hz: full
load jump to the maximum muscle strain in this
programme
• Minute 7–9 from 5Hz to 13.12Hz to 10.22Hz;
final peak for maximum muscle strain
• Minute 10: 5Hz; relaxation and cool down
P4
Advanced
interval training with a higher peak:
10 minutes
• Minute 1 with 5Hz; warm-up phase with stress
on intermuscular coordination
• Minute 2–3 from 5.58Hz to 7.9Hz; jump from
intermuscular stress to intramuscular stress
• Minute 4–5 from 9.06Hz to 10.22Hz; stronger
jump from inter to intramuscular stress
• Minute 6–7 from 11.38Hz to 12.54Hz, light
recovery phase for regeneration
• Minute 8–10 from 13.7Hz to 14.86Hz to
16Hz; renewed maximum load with subsequent
relaxation and cool down
P5
Full load interval training with maximum peak:
10 minutes.
This programme is recommended for advanced
users only and repeats jumps between 7.32Hz
(limits of the transition from intermuscular to
intramuscular Stress) and peaks from 16.0Hz
(the maximum frequency of average muscle
contractions is at 27Hz) whereby the entire body
must work to stabilise itself by muscle contractions.
This programme is designed to improve mobility
and increase the strength of the stressed muscles
and should only be commenced when the body is
well warmed up.

Customised training

1. Switch the item to standby mode (see the
chapter on "Turning the item on and off").
2. Press the SPEED -/+ touch-sensitive buttons on
the display or the SPEED -/+ buttons (3d/3f)
on the remote control, repeatedly if necessary,
to set the vibration level you want.
76 GB
3. Press the TIME -/+ touch-sensitive buttons on
the display or the TIME -/+ buttons (3e/3j) on
the remote control, repeatedly if necessary, to
set the length of the workout. You can set the
workout time to 1–10 minutes.
4. In standby-mode, press the PLAY touch-sensitive
button on the board's display or the button (3k)
on the remote control to start the item.
Note: Before the programme starts, the display
counts down from 5 to 0. You can put yourself
into the correct position during this time. The
vibration begins afterwards.
5. Press one of the speed dial keys (3g–3i) on the
remote control to quickly change one of the
pre-set vibration levels (SPEED 6/SPEED 12/
SPEED 18) during the workout using speed
dialling.
6. Press the PLAY button on the item or the button
(3k) on the remote control to end the workout
early. The item does not stop moving abruptly
but slowly comes to a stop.
General exercise notes and
tips
• Wear comfortable clothing.
• Warm up before each training session and end
the exercise session gradually.
• Take breaks between the exercise routines and
drink enough.
• As a beginner, place your feet close together
on the board and use the mat that comes with
it. In this way you will gradually get used to the
board.
• The board's vibrations can be increased by
not wearing shoes. There is an additional
massage effect if you place your bare feet on
the massage balls.
• Perform all exercises smoothly, not jerkily or
fast.
• Make sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercising.
• Make sure that your feet are optimally placed
on the item.
• Always stand on the board with your limbs
bent (arms or legs, depending on the starting
position). If your muscles are stretched, they
cannot absorb the vibration.