Training; Tips For Your Workout - Gregster ERGO TZ4613 Mode D'emploi

Table:
Activity level Examples
Very little Sitting or lying activities, little movement
Normal Sitting activity, few sports activities
Medium active Sitting activity, light sports activities
Active Sitting/walking activity, physically active
Very active Heavy work, high fitness level
Fat% Body fat ratio
This measurement determines your approximate body fat ratio. Since this measurement
significantly depends on the skin resistance, it cannot be as precise as a medical
measurement. For more precise measurements, contact your physician.
Refer to the following table to analyze your result:
Women
Age
(years) good medium
< 20 17–22 % 22-27 %
20-30 18-23 % 23-28 %
30-40 19-24 % 24-29 %
40-50 20-25 % 25-30 %
> 50 21-26 % 26-31 %
P9 Recalling data
• Press + or – to select P9. Press SETZEN to confirm.
• Every time you store data, these workout data will be stored consecutively under a
new memory preset (1 to 50).
• Press + or – to recall stored workout data.
• If all memory presets are full, the system starts overwriting workout data starting
from preset 1. Data stored in those presets previously will be erased.
• There are 50 presets available for each user.
• Press ZURÜCKSTELLEN to stop this mode.
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Multiplying
factor
1.2
1.4-1.5
1.6-1.7
1.8-1.9
2.0-2.4
Men
bad good medium bad
> 27 % 12-17 % 17-22 % > 22 %
> 28 % 13-18 % 18-23 % > 23 %
> 29 % 14-19 % 19-24 % > 24 %
> 30 % 15-20 % 20-25 % > 25 %
> 31 % 16-21 % 21-26 % > 26 %

10. TRAINING

TIPS FOR YOUR WORKOUT

All recommendations in this manual are intended exclusively for healthy persons and
not for persons with heart/cardiovascular problems! All tips are intended only as rough
suggestions for a training program. If necessary, consult your physician for tips that
meet your personal requirements.
The following pages will explain exactly how to operate your new training device and will
illustrate the fundamentals of fitness training. In order to achieve your workout target, it
is necessary for you to read these operating instructions to make yourself familiar with
important points about the general setup of a workout program and the exact use of this
product. Therefore, please thoroughly read all of the points listed here and pay them
close attention.
Thank you and good luck!
DESIGNING A TRAINING PROGRAM
In order to achieve noticeable physical and health improvements, the following factors
have to be considered before determining the necessary training effort.
1. INTENSITY
The level of physical strain during training must exceed the normal burden without
reaching a point of breathlessness or exhaustion. A suitable guideline for effective
training is your pulse. During training, it should be at a level between 70% and 85% of
your maximum pulse.
During the first week, your pulse during training should remain in the lower 70% of
your maximum pulse. Over the course of the following weeks and months, your pulse
frequency should slowly increase to the upper level of 85% of your maximum pulse.
The better your physical condition becomes, the more your training efforts should be
increased. This can be achieved by increasing the training duration and/or increasing
the difficulty level. If you would like to measure and monitor your pulse frequency
manually in addition to the measurements carried out by the training computer on the
home trainer, you can use the following methods:
a) Pulse control measurement in the usual manner (e.g. feeling your pulse on your
wrist and counting the beats within one minute).
b) Pulse control measurement using suitable and calibrated pulse meters (available in
pharmacies/drugstores).
WARNING!
The pulse rate monitoring system may be inaccurate. Over-exercise may result
in serious injury or death. If you feel faint, stop exercising immediately.
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