Crivit 404503 2201 Operating Instructions Manual page 35

2. Start moving the pedals to begin exercising.
3. Always keep your palms on the hand pulse
sensors during the test so that your heart rate
can be monitored. Do not exceed the maxi-
mum heart rate.
Note: if you start pedalling straight away, the
computer will use the value set for this pro-
gramme during the last workout.
BMI MEASUREMENT
1. Press the BMI MEASUREMENT sensor (9p) to
select the programme.
2. Place your palms on both hand pulse sensors
on the handlebar (4).
3. Put your hands around the hand pulse sensors
until the measurement has been taken.
4. After approx. 5 to 10 seconds, the following
values will be displayed:
— Body fat and BMI are shown alternately in
the display field (9w).
— BMR is shown in the display field (9w).
— "Err" indicates that the measurement has
not been taken successfully. Repeat the
measurement process.
Evaluation of fat measurement
Note: please note that this measurement does
not represent a medical measurement. The meas-
ured value may differ from the actual value. For
a precise measurement of your body fat content,
please contact your doctor.
Gender low good normal
male <13% 13%– 26%–
25.8% 30%
female <23% 23%– 36%–
35.8% 40%
Evaluation of BMI measurement
The BMI (body mass index) serves as an assess-
ment scale for evaluating body weight.
Note: please note that this measurement does
not represent a medical measurement.
Age BMI men
19–24 years 19–24
25–34 years 20–25
35–44 years 21–26
45–54 years 22–27
55–64 years 23–28
65+ years 24–29
Category BMI
Emaciated <15
Underweight <17.5
Borderline <19
Normal 19–24
Overweight 25–29
Obese 30–39
Morbidly obese 40+
Evaluation of BMR measurement
The BMR (basal metabolic rate) is the energy
required to maintain the body's functions.
To determine your body's energy factor, multiply
the BMR result from the computer by your activ-
ity level according to the table below. The result
is displayed in kilojoules (kJ).
Activity level
slightly active
normally active
fairly active
very active
extremely active
Recovery measurement
The recovery measurement indicates whether
your recovery heart rate lies within a healthy or
less healthy range. After completing the recovery
measurement, you will be given a score:
— F1 = very good heart rate recovery
— F6 = poor heart rate recovery
1. After your workout has finished, press the
too
"RECOVERY MEASUREMENT" sensor (9o) to
high
measure your recovery heart rate.
>30%
2. Place your palms on both hand pulse sensors.
3. Time (9u) and heart rate (9s) will be dis-
played. The time counts down from 00:60 to
00:00.
4. Put your hands around the hand pulse sensors
on the handlebar (4) until the countdown from
60 seconds has finished. Your score is then
displayed.
Note: a standard chest strap (not included in
the package contents) can also be used.
BMI women
5. Press the RECOVERY MEASUREMENT sen-
sor (9o) to return to the main menu.
18–23
Pausing the workout
19–24
• Press the PAUSE sensor (9q) to take a pause
during training. The timer will be paused.
20–25
• Press the PAUSE sensor (9q) again to continue
21–26
the workout.
• Press the PAUSE sensor (9q) for longer than
22–27
three seconds to restart the computer.
23–28
Resetting the display
To reset the display, delete saved settings or end
a workout ahead of time, press the "PAUSE"
sensor (9q).
Connect an external app via
Bluetooth®
Connect the product to an external exercise app
via Bluetooth® to use and store many different
training options.
1. Download an exercise app from the app store
of your smartphone or tablet, e.g. Kinomap.
2. Register and follow the app instructions.
3. Activate Bluetooth® on your mobile end
device and select the "Ergometer" category
via the menu of the device manager.
Activity factor
BMR x 1.2 (e.g. sedentary
activity)
BMR x 1.3
BMR x 1.4 (e.g. light
training three to four hours
a week)
BMR x 1.6 (e.g. a lot of
training, four to five hours
a week)
BMR x 1.9 (e.g. hard
training and physical work)
4. Select the product based on the brand and
type designation. The connection between
your smartphone or tablet and the product is
active if the Bluetooth® symbol appears in the
product display.
Note: training data is now only shown in the
connected app.
Training instructions
• Wear comfortable sportswear.
• Warm up before each training session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
exercise sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Be sure to breathe steadily: exhale during
exertion and inhale upon release.
• Position your feet in the centre of the pedals.
When training on the ergometer, the move-
ment should come from the balls of your feet
so that you have better leverage and your
movements are easier.
• Make sure that at least half the length of your
foot is on the pedal during training.
• Maintain correct body posture while exercis-
ing.
• Make sure that your feet are optimally posi-
tioned on the pedals.
• Hold the handlebars throughout your workout.
• Maintain an upright posture throughout your
workout.
Full workout
Warming up
Take sufficient time before each exercise session
to warm up. Some simple exercises to do this are
described below.
You should repeat each exercise two to three
times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them upwards slowly. Bend your upper body
forwards at the same time to fully warm up all
your muscles.
2. Rotate both shoulders forwards at the same
time and change direction after one minute.
3. Lift your shoulders up to your ears and then let
them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
Exercising
1. Mount the ergometer.
2. Position your feet on the pedals and secure
them with the safety straps.
3. Hold the handlebars throughout the workout.
4. Select a training programme, as described in
the section "Selecting a programme" and start
the training session.
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