Lanaform LA100305 Manual De Utilización página 6

WHO CAN EXERCISE?
EN
Generally, all healthy people, young or old, can start to exercise.
Body limits:
The body, especially the heart and blood circulation, needs time to adapt to new circumstances.
It is therefore important to start training very slowly and to take breaks between each session and after each session.
Only exercise at a training level which is within your own limits.
Start to exercise at a tempo that you feel comfortable with. Once your body has got used to regular training, you can
extend your training sessions or step up to a higher level.
Important:
Start exercising slowly and increase the tempo gradually. You are not in a hurry, you are exercising at home! Make sure
you warm-up without your appliance before starting a training session.
Take it easy at the start and end of your training sessions. After training you should also do some stretching.
Training:
Warming up is recommended before any type of sport. The stimulation and warming up of your physical and mental body
parts will reduce the risk of injury. The following exercises are a handy means of warming up your muscles, and work best
if you move about while doing them.
Jog for about 5-10 minutes on the spot or around the room. An occasional jump is recommended.
Stretching:
The following exercises are light, but will help to warm up your body, stimulate your blood circulation and make your
ankles more flexible.
Repeat these warming up exercises more than once before starting your training session.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown to the right. Stretch slowly - never make sudden movements.
1. Toe-touch stretch
Stand with your knees bent slightly and slowly bend forward. Allow your back and shoulders
to relax as you reach down toward your toes as far as possible. Remain in this position
and count to 15, then relax. Repeat 3 times.
Stretches: hamstrings, behind the knees and the back.
2. Hamstring stretch
Sit with one leg extended. Bring the sole of your other foot towards you and rest it against
the inner thigh of your extended leg. Reach toward your toes as far as possible. Remain in this
position and count to 15, then relax. Repeat 3 times for each leg.
3. Calf/Achilles stretch
With one leg in front of the other, reach forward and place your hands against a wall. Keep your back
leg straight and the sole of your back foot flat on the floor. Bend your front leg, lean forward and
move your hips towards the wall. Hold and count to 15, then relax. Repeat 3 times for each leg.
To further stretch your Achilles tendons, bend your back leg.
Stretches: calves, Achilles tendons and ankles.
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