Training - Sportplus SP-ET-9800-iE Manual De Instrucciones

7. 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 tness training.
In order to reach your desired training goal, it is imperative to inform yourself about important
points for creating a training program in general and about the exact way to operate your cross
trainer using this manual as a guide. Therefore, please thoroughly read all of the points listed
here and pay them close attention.
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 e ort.
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 e ective training is your pulse.
WARNING!
Over-exercise may result in serious injury or death. If you feel faint stop exercising
immediately.
PHASES OF TRAINING
Each training session should consist of 3 training phases:
• "Warm-up phase"
• "Training phase"
• "Cool-down phase"
In the "warm-up phase", your body temperature and oxygen intake should slowly increase.
This can be achieved with gymnastic exercise or stretches lasting from 5 to 10 minutes. A list of
exercises for properly stretching your leg muscles can be found on the following pages. After the
warm-up, the real training should begin ("training phase"). Training intensity should be low for
the rst few minutes and should then increase to the appropriate training intensity for a period
of 15 to 30 minutes. To ease circulation after the training phase and to prevent muscle cramps or
pulled muscles, a "cool-down phase" should follow the "training phase". During this phase, which
should be approx. 5 to 10 minutes long, carry out stretching exercises and/or light gymnastic
exercises lasting 30 seconds each.
STRETCHING EXERCISES
The stretches depicted on the following page are suited both for warming up and cooling down
after training. Still, please note that stretches during warm up should be held brie y (approx. 5
to 10 seconds) before being released. This increases muscle tension and prepares muscles for
subsequent training. During cool down, stretches should be held longer (at least 30 seconds) in
order to reduce muscle tension after the strain of exercise. As a general rule, never take stretching
to the extreme. If you feel any discomfort, release the stretch immediately, and do this stretch
with less intensity in the future.
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