Training Instructions - Sport Tec DKN XG 10.0 Pro Manual De Instrucciones

Training Instructions

If you have not been physically active for a long
period of time and / or have potential health-
related risks, you should consult your primary
care physician before starting any exercise
routine.
In order to maximize the desired results in your physical
health and well-being from your new DKN, a few
training tips are required prior to starting your training
program:
Intensity
To achieve maximum results you must choose the right
intensity. Start with maximum five minutes (300
seconds) on the first day and progressively increase the
duration by five minutes per day until you can achieve
30 minutes of total exercise duration. Rest one minute
between intervals. It should take about six days before
reaching 30 minutes of DKN use prior to moving on to
the next level of intensity. DKN training every other day
is recommended.
Fat burning
Maximum fat burning occurs with Total Body function
usage for 30 minutes up to two times per day. It should
take at least two weeks of Total Body function use prior
to reaching that level of intensity.
Training Plan
Warm-up
Always bend the knees slightly when using any
WBV device. It takes stress off the upper thoracic
and cervical regions of the body.
The DKN provides immediate and sufficient low-stress
muscle and ligament stimulation. This occurs through
subconscious, muscle stretch reflexes that provide the
warm-up necessary to prevent muscular injury.
However, light stretching can be performed before
starting the training period as well as during the one-
minute interval "rest" periods if desired.
Stretch or flexibility training is vital for a fit and healthy
body. By training your body to become supple, you
improve circulation and oxygenation to peripheral
tissues like hair, skin, nails and muscles.
If you have not focused on stretch training before, start
with gentle stretches and increase the length or time of
the stretch as you become more flexible. When first
starting, use ¼- to ½-inch thin rubber-soled shoes.
Do not train on the unit barefooted.
Workout schedule (general guideline)
As recommended by the American College of Sports
Medicine (ACSM), we advise that you start training on
your DKN platform following a gradual training program:
1 Progressively extend the duration of each exercise
1
(from 30 sec. to 45/60 sec.)
2 Reduce the rest period between exercises (from 60
2
sec. to 30 sec. to zero)
3 Increase the number of sets for each exercise
3
4 4 Do the exercise first in the static mode and then in
the dynamic mod by contracting your muscles
5 Add extra exercises once you have fuly learned the
5
initial programme
6 Increase the frequency: 2O Hz-25Hz-30Hz-35HZ-
6
40Hz-45Hz-
Add unilateral (one-sided) movements (e.g: do
7 7
exercises on just one leg, etc)
As general guidance please see below chart:
Time
Target
Cellulitis 2 Min
6 Min
10 Min
15 Min
Bodytoning 2 Min
4 Min
6 Min
8 Min
Muscular 2 Min
growth
4 Min
6 Min
8 Min
4 Min
Fat burn
6 Min
8 Min
10 Min
Cool down
Light stretching after use, for a couple of minutes if
desired, is acceptable but not required when using the
DKN.
Wishing you lots of fun and success with DKN
All data displayed are approximate guidance
and cannot be used in any medical application.
For any questions please do contact your DKN
dealer, or visit our website www.DKN-usa.com
or ask for more information
CustomerService@DKN-usa.com
Recuperation Frequency
1 Min 20 HZ
1 Min 25 HZ
2 Min 30 HZ
2 Min 30 HZ
1 Min 35 HZ
1 Min 35 HZ
1 Min 40 HZ
2 Min 40 HZ
1 Min 45 HZ
1 Min 45 HZ
1 Min 45 HZ
1 Min 50 HZ
2 Min 20 HZ
2 Min 25 HZ
2 Min 30 HZ
2 Min 35 HZ
Week
1
2
3
4
1
2
3
4
1
2
3
4
1
2
3
4
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