Energetics Resortes de Mano Instrucciones De Entrenamiento página 2

Personal Training
Dear Customer
Congratulations on buying this ENERGETICS Hand Grips and we wish you lots of fun and success
with your training. However before you begin we would like to offer you some tips which we have
developed in conjunction with the Institute of Sports Science at the University of Erlangen in Germany
to optimise your performance.
Sincerely, Your ENERGETICS Team
How do I benefit from physical training?
Physical training is possible at any age. Depending on the objective of the individual physical training
can be useful, for example, in maintaining a general good state of health or to increase general body
power and performance, or to improve body shaping (increase of muscle mass, muscle toning, re-
duction of body fat and weight). In addition, physical training has many psychological benefits to offer,
such as promoting a better degree of self confidence and self worth as well as a better body image.
What should I pay attention to when training?
It is best that you consult your doctor before starting any type of formal training schedule in order to
avoid any possible damage to your health.
Warming Up
A good warming up session loosens up the muscles and raises body temperature slightly and this
helps prevent injury due to, for example, pulling a muscle. A typical warm up consists of 3 to 5 minutes
running on the spot or skipping. When starting a physical training session it is best to perform the
first series of exercises, say the first 20 to 25, with a lower intensity and then work up to optimal body
output.
Strengthening
• Perform the exercises as described in a controlled manner.
• Be sure to synchronise your breathing correctly: breathing out when taking the strain and
breathing in when releasing pressure.
• Improvement of your general state of fitness (stamina): perform an exercise ca. 15 to 20
times and then repeat the series of exercises 3 to 5 times.
• Increased muscular mass: perform an exercise ca. 8 to 12 times
and repeat the series of exercises 3 to 5 times.
• Select the resistance level of your training device such that you can carry out exercises the
recommended number of times.
• Take a short break of 1 to 4 minutes between each series of exercises.
• Recommended is 3 to 5 training sessions a week each with a duration of ca. 20 to 60 minutes.
Cooling Down/Stretching
After you have finished your training session you should stretch and relax the exercised areas. The main
aim of a cooling down/ stretching session is to avoid straining musculature and stiff muscles as well as
help the body in returning to a homeostatic state. When stretching hold the stretch for about 10 to 20
seconds and be sure to stretch the muscle in a slow and consistent manner avoiding sudden jerking. A
stretch should result in slight feeling tension without explicit pain.
Repeat each stretching exercise three times.
GB