14
TRAINING INSTRUCTIONS
IMPORTANT:
Before beginning your training program, consult your doctor to ensure that are healthy enough to use
this training device.
Base your program on the result of this medical examination. All following training instructions are
suitable for healthy people only.
This training device is a versatile multi-functional home training unit for optimum fitness training with
special emphasis on muscle- power. To ensure that your exercising is in keeping with your general
health, please read the following instructions and observe them at all times:
1. Newcomers should avoid using excessively heavy weights.
2. During start-up sessions, use weights that can used for 15 repetitions without gasping for breath.
3. Always breathe regularly: breathe out when pushing against the load (concentric phase) and
breathe in when releasing it (eccentric phase). Avoid forced breathing.
4. Carry out all movements evenly and smoothly without jerking.
5. All movements should be carried out to their full extent to prevent contraction of the muscles.
However, in the bending and stretching positions ensure that the muscles are tense enough to
minimize strain on the joints.
6. Pay attention to keeping your back in a stable position. To ensure this, keep the tension of the
belly muscles constant during exercising.
7. Always remember that your tendons and joints do not develop as quickly as your strength and
muscle power. For this reason, increase the amount of exercise in the following order:
a. First increase your exercising frequency (number of exercising sessions per week)
b. Increase the length of your exercising sessions (number of sets per exercise)
c. Then increase the exercising strain (i.e. increase the weights used)
RECOMMENDED FOR EXERCISING
For general fitness and health, the most suitable types of training are strength and endurance training
as well as training aimed at building up the muscles (hypertrophy training).
For strength and endurance exercising it is best to use lighter weights (approx. 40-50% of maximum
force*) and brisk but controlled speed of movement. The number of repeats should be between16 and
20.
For exercises designed to buildup muscles, it is advisable to use heavier weights (approx. 60-80% of
maximum force*) with a moderately slow speed of movement.
After about four weeks of strength and endurance exercising, a moderate program of muscular
exercising can be begun. For older people it is especially important to maintain and build up muscle
mass to relieve unnecessary strain on the joints.
Always start your session with a set of exercises to warm up. Make use of intervals to do loosening-up
exercises. Exercise 2-3 times per week and take every opportunity to exercise in different ways e.g. by
walking, jogging, cycling and swimming.
You will soon notice that regular exercise increases your general fitness and sense of wellbeing.
Warming up
Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation for exercise
Cooling down
Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps
to prevent post-exercise problems.
