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TRAINING
Please wear appropriate clothing and shoes for each exercise. Keep children away from the exercise item at any time,
especially during the time of use. Each exercise should consist of the following parts:
1.
Warm up
2.
Cardio or weight exercise
3.
Cool down &stretching
WARM UP
This stage helps get the blood flowing around the body and the muscles working properly. it will also reduce the risk of
cramp and muscle injury. it is advisable to do a few stretching exercises. Each stretch should be held for approximately 30
seconds, do not force or Jerk your muscles into a stretch - lf it hurts, STOP.
THE TRAINING
Start your exercise with approximately 7 to 8 repetitions per unit. You may over time slowly increase the number
according to your individual preferences to about II to 12 repetitions per unit. lf you notice your muscles get tired,
reduce the training intensity accordingly.
ideally, you should exercise 3 to 4 times per week. Make sure to keep sufficient resting time be tween training units to
let your muscles and your body recover sufficiently.
COOL DOWN
This stage is to let your cardio-vascular system and muscles wind down. it may be a repeat of the warm up exercise,
e.g. reduce your tempo, and continue for approximately 5 minutes. The stretching exercises should now be repeated,
again remembering not to force or jerk your muscles into the stretch.
STRETCHING
The stretching after your workout should last longer than the stretching prior to training. it is meant to bring the
muscles back to their original length after having shortened them during the exercises. The more demanding the
exercise was on your muscles, the longer the stretching should take.
Stretching should be noticeable for the muscle addressed, but it should never hurt. Stretching should take 20 to 30
seconds per muscle.
EXERCISE INSTRUCTIONS
During exercise make sure to keep your balance on the weight lifting bench. Position your body in a way to only train
the desired muscles and protect any others (especially your back for example when doing chest presses).
Also, make sure that you keep a stable body centre during all exercises. The spine (especially lumbar spine) must be
kept straight, so that the individual vertebrae are held in the bio-mechanically cor rect position, e.g. to protect the discs
from incorrect and/or heavy loads.
Perform all the exercises in a smooth and controlled manner. Note that improper or excessive train ing may lead to
heaith problems.
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