CARDIOSTRONG CST-BC70-B, Assembly And Operating Instructions Manual, Page: 33 / 52

BC 70
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5.2 10 tips for effective ergometer training
1. Set goals
What would you like to achieve with your training? Weight regulation, improved
stamina, prevent risk of disease, more mobility, cardiovascular training, etc. In order
to achieve your long-term training goal, set individual partial goals, e. g., weekly or
monthly goals.
2. Concentration on training
Try to only dedicate yourself to your training unit and do not be distracted.
3. Position yourself correctly while exercising
As you pedal, your upper body should align with the backrest and your back held
straight. Avoid side-to-side motion in the hips and back.
4. Correct breathing / appropriate resistance level
Do not overexert yourself physically and mentally by starting with resistance levels
that are too high. Start slowly and increase the resistance steadily. Aim for regular and
calm breathing.
5. Keep yourself properly hydrated
Drink, drink, drink! Have a drinking bottle close by during your workout.
6. Sufficient recovery periods
Allow your body and your muscles enough time to recover after your workout. Only a
relaxed muscle will be fully operational again.
7. Choose a diversified program
Switch your focus between different muscle groups and different levels of intensity
during your workout.
8. Creating the right workout
Every training session should have a warm-up phase, a cool-down phase and a
targeted stretching. It increases physical and mental performance and prevents
injuries and sore muscles.