CARDIOSTRONG CST-TR20-2, Assembly And Operating Instructions Manual, Page: 38 / 60

TR 20
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5.2 10 tips for effective running training
1. Set goals
What would you like to achieve with your training? Weight regulation, improved
endurance, 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. Correct movement
When you do the movement, you should start at a moderate speed and hold on
the handles if needed. The speed can then be increased gradually. The adjustment
of your natural running style will occur relatively quickly. Beginners and overweight
people should start with a walking program in order to not overload their joints in the
beginning.
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
Different program functions of your training console support you in doing this. For
example, you can complete an interval, incline or step counting training session.
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.