Master MAS4A092, User Manual

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18
EN
7) TRAINING INSTRUCTIONS
IMPORTANT:
Before beginning your training program, consult your doctor to ensure that are fit 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 particular 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)
Recommendation 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 in order 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