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• The more trained or fitter your body is, the
slower your pulse rises and the faster it falls
back in the rest phase again. To trace your
training successes, record your values in a chart
regularly. You will get the following values
depending on when you take your pulse:
• Before training: Resting heart rate
• Immediately after finishing training (10
minutes): Stress/exercise pulse
• 1 minute after finishing training: Recovery
pulse. Use the following standard values when
checking your stress/exercise pulse:
• Pulse frequency 60%: Here you are training
in the very efficient range of 60%, ideal for
beginners.
• Pulse frequency 85%: This 85% of maximum
pulse range is suitable for athletes and
advanced persons.
• Pulse frequency 90%: The anaerobic range
of 90% of maximum pulse is only suitable for
professional athletes and short exercises.
Taking your pulse
1. Lay the index and middle fingers of your right
hand on the inside of your left wrist.
2. When you feel your pulse, count the number of
beats in 15 seconds.
3. Multiply the number of pulse beats you counted
by four.
4. The result is your pulse rate per minute.
5. Compare the pulse frequency you have
obtained this way with the valid limit values
applicable to you (see "Calculating your
exercise pulse").
Calculating your personal maximum
heart rate
Maximum heart rate = 100%
Formula: 220 minus your age
Calculating your lower and upper
limit training heart rate
Pulse lower limit = 60%
Formula:
(220 minus your age=maximum heart rate) × 0.6
Pulse upper limit = 80%
Formula:
(220 minus your age=maximum heart
rate) × 0.85
78
GB
Varying the amplitude
By varying the (parallel) position of your feet
on the plate, and thus changing the distance
between the vibrating muscles or body parts and
the centre of the body, you increase or decrease
the degree of difficulty of the exercises.
You can choose between three positions
(WALKING, JOGGING, RUNNING) (1d)
(Fig. B):
• To do this, position your feet on the item
parallel to one another, either more towards
the outside or more towards the inside. Thus the
amplitude and thereby the degree of difficulty
are either increased (feet further out on the
board) or decreased (feet further in on the
board).
• Work your way up the level of difficulty from
the inside out.
• At the beginning, start completely on the inside.
Varying the frequency
The frequency determines the number of
vibrations per second in which the item moves.
You can change the frequency from 5–16Hz
with the SPEED -/+ touch-sensitive buttons on the
display (Fig. H) or the SPEED -/+ buttons (3d/3f)
on the remote control.
Structuring your workouts
• Be sure to read the safety information before
you start your personal fitness training.
• Give yourself enough time for your fitness
training and allow for the time you will need for
warming up and recovering.
• A single workout should consist of three phases:
• Warm-up phase: 5–10 minutes of gymnastics
and stretching to prepare your muscles for the
stress.
• Vibration training: maximum of 10 minutes of
intensive but easy training.
• Cool-down phase: at least 5 minutes of
relaxation exercises.
Stopping the workout
To prevent injuries, stop exercising immediately if
you notice any of the following symptoms:
• If your muscles tense uncontrollably.
• If you become dizzy while exercising.
• If you feel pains while exercising.
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