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Mobiclinic STEPPLUS Manual De Instrucciones página 11

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sensor manually, until you can count the number of steps.
5. APPROPRIATE EXERCISE METHODS
Never start your training programme without adequate preparation. This means that you should first warm
up and relax the relevant muscle groups before each exercise.
- Frequency of exercise
Experts recommend regular exercise to build fitness. Training at irregular intervals is not the right method.
If you train only once or twice a week, you will be able to maintain your fitness at a constant level.
Training three times a week significantly improves your physical capacity. Many experts believe that
exercising three times a week is ideal. Don't over-exercise at first; build endurance slowly. This building
should involve increasing the duration of exercise sessions, not the number of exercises.
If after a while you find that your condition is improving, then the training session should last at least 30
minutes. This does not include the time needed to warm up and stretch.
If you want exercise to help you lose weight, then your workout should last longer, with several sets of no
more than 30 minutes each.
- Warm-up
The purpose of the warm-up is to prepare the body for hard mental and physical work and to prevent
injuries.
You should start your warm-up slowly and increase the pace gradually.
You should warm up the muscle groups you intend to use in your training session.
The warm-up should last at least 5-10 minutes.
- Warm-up exercises
Walk at the same point and then build up to a gentle jog.
Walk with knees elevated.
Jump with both legs.
Jump alternating legs.
Swing your hands back and forth.
Jump with a rope.
6. TRAINING GUIDE
WARNING
- Never stand for more than 30 seconds on top of the machine without moving as this could
damage the hydraulic boom.
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Steps machine
STEPPLUS
11

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