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This will ensure that your body
gradually adjusts to this new type of
training,
minimizing
discomfort.
Week 1 to 3
Time 1min. • Intensity 1-5
8 x 1 minute sets of vibration with a
1 minute rest after each set and 4
minutes rest halfway through the
session (after set 4). Increase from
level 1 to 5 gradually
SERIES
Min.
Serie1
1
Recover
1
Serie 2
1
Recover
1
Serie 3
1
Recover
1
Serie 4
1
Halfway rest: 4-5 minutes
Week 4 to 9
Time 1min. • Intensity 6-15
10 x 1 minute sets of vibration with
30 seconds rest after each set and
5 minutes rest halfway through the
session (after set 5). Increase from
level 6 to 15 gradually
SERIES
Min.
Serie1
1
Recover
1
Serie 2
1
Recover
1
Serie 3
1
Recover
1
Serie 4
1
Recove
1
Serie 5
1
Halfway rest: 4-5 minutes
any
possible
SERIES
Min.
Serie 5
1
Recover
1
Serie 6
1
Recover
1
Serie 7
1
Recover
1
Serie 8
1
SERIES
Min.
Serie 6
1
Recover
1
Serie 7
1
Recover
1
Serie 8
1
Recover
1
Serie 9
1
Recover
1
Serie10
1
Week 10 to 19
Time 1 min. • Intensity 16-20
10 x 1 minute sets of vibration with
1 minute rest after each set and 5
minutes rest halfway through the
session (after set 5). Increase from
level 16 to 20 gradually
SERIES
Min.
Serie1
Recover
Serie 2
Recover
Serie 3
Recover
Serie 4
Recove
Serie 5
Halfway rest: 4-5 minutes
To
select
intensity, such as level 1 or level 2,
press the start button when you are at
level 5 and once the platform has
started to vibrate reduce or increase
the intensity setting to the desired
level using the (+ or -) keys.
Never
do
exercises for longer than 1 minute
without resting. The 3, 5 and 10
minute time settings should only be
used
for
exercises.
Levels above level 16 should only be
used by users weighing more than
90kg or extremely fit users.
PROGRAMS.-
Above all else, the programs are
designed to manage the exercise
and rest times, so that you can enjoy
a controlled workout without having to
worry about a stopwatch.
11
SERIES
1
Serie 6
1
Recover
Serie 7
1
1
Recover
1
Serie 8
1
Recover
1
Serie 9
1
Recover
Serie10
1
intermediate
levels
toning
and
programming
Min.
1
1
1
1
1
1
1
1
1
of
stretching
relaxation
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