WARM-UP AND COOL-DOWN
Toe touch
Calf-achilles stretch
Side stretch
Inner thigh stretch
Hamstring stretch
A successful exercise program consists of a warm-up, aerobic exercise and
a cool-down. Do the entire program at least two, or preferably, three times
a week; resting for a day between workouts. After several months, you can
increase your workouts to four or five times per week.
WARM-UP
The purpose of warming up is to prepare your body for exercise and to
minimize injuries. Warm up for two to five minutes before strength-training
or aerobic exercising. Perform activities that raise your heart rate and warm
up the working muscles. Activities can include brisk walking, jogging,
jumping jacks, jump rope and running on the spot.
STRETCHING
It is very important to stretch while your muscles are warm, after a proper
warm-up and again after your strength or aerobic training session. This
increases muscle temperature and allows them to stretch more easily,
which greatly reduces the risk of injury. Stretches should be held for 15 to
30 seconds. DO NOT BOUNCE.
Remember to always consult your physician before starting any
exercise program.
COOL-DOWN
The purpose of cooling down is to return the body to its normal or near
normal, resting state at the end of each exercise session. A proper cool-
down slowly lowers your heart rate and allows blood to return to the heart.
TRAINING AND MOVING THE DEVICE
START
a. Stand beside the device, place the nearest pedal in the lowest position
and hold the fixed handlebar tightly.
b. Try to put your whole weight on one foot and simultaneously cross over
the device and land your other foot on the other pedal.
c. Now you are in position to start your training.
TRAINING:
a. Keep your hands in the desired position on the fixed handlebar.
b. Exercise by pedalling with your feet and balancing your body weight to
the left and right side of the pedals.
c. If you also want to exercise your upper body, move your hands from the
fixed handlebar to the handrails.
d. You can then gradually increase the pedalling speed and adjust the level
of resistance to increase exercise intensity.
e. Always keep your hands on the fixed handlebar or the handrails on the
left and right.
f. Tension controller:
To increase resistance, turn the tension control knob clockwise.
To decrease resistance, turn the tension control
knob counterclockwise.
DISMOUNTING
a. Reduce the pedalling speed until you come to a standstill.
b. Keep your hands tightly on the fixed handlebar, put one foot cross the
device and land on the floor, then also land with the other foot.
TRAINING INSTRUCTIONS
You must consider the following factors when determining how much
training is needed to attain tangible physical and health-related benefits:
INTENSITY
The level of physical exertion during training must exceed your normal level
of exertion without reaching the point of breathlessness and/or exhaustion.
The pulse rate can serve as a suitable guideline for effective training. During
training, this should rise to between 70% to 85% of the maximum pulse rate
(see the table and formula to calculate this).
During the first few weeks, your pulse rate should remain at the lower end of
this scale, namely around 70% of the maximum pulse rate. In the following
weeks and months, your pulse rate should be slowly raised to the upper
limit of 85% of the maximum pulse rate. The better the physical condition
of the person doing the exercise, the more the level of training should be
increased to remain in the region of between 70% to 85% of the maximum
pulse rate. This should be done by lengthening the training time and/or
increasing the level of difficulty.
If the pulse rate is not shown on the computer display or if for safety reasons
you wish to check your pulse rate, which could have been displayed wrongly
due to error in use, etc., you can do the following:
a. Pulse rate measurement in the conventional manner (feeling the pulse at
the wrist, for example, and counting the number of beats in one minute).
b. Pulse rate measurement with a suitable specialised device (available
from dealers specialising in health-related devices).
FREQUENCY
Most experts recommend a balanced diet, which must be determined based
on your training goal and physical training three times a week. Normal
adults must train twice a week to maintain their current level of fitness. At
least three training sessions a week are required to improve one’s fitness
and lose weight.
PLANNING THE TRAINING
Each training session should consist of three phases: the warm-up phase,
the training phase and the cool-down phase. The body temperature and
oxygen intake should be raised slowly in the warm-up phase. This can
be done with gymnastic exercises lasting five to ten minutes. The actual
training (training phase) should then begin. Training intensity should be
relatively low for the first few minutes and then increased over a period of
15 to 30 minutes so that the pulse rate reaches between 70% to 85% of the
maximum pulse rate.
To support blood circulation after the training phase and to prevent aching
or strained muscles, it is necessary to follow the training phase with a
cool-down phase. This should consist of stretching exercises and/or light
gymnastic exercises for a period of five to ten minutes.
MOTIVATION
The key to a successful program is regular training. You should set a fixed
time and place for each day of training and prepare yourself mentally for the
training session. Only train when you are in the mood for it and always have
