Maxxus HYPEREXTENSION, Manual

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18
Preparation Before Training
Before you start training make sure that not only your training device is in perfect condition, your body must also
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-
sult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly be able to give
you valuable advice and information. This applies particularly to people who are over 35, are overweight, have
heart or circulatory system problems.
Training Plan
Essential to effective, target orientated, and motivating training is to have a forward-looking training plan.
Plan your fitness training as an integral part of your daily routine. If you don’t have a fixed plan, training can
easily interfere with regular commitments or continually be put off to another unspecified time.
If possible, create a long-term monthly plan and not just from day to day or week to week. A training plan should
also include sufficient motivation and distraction during training sessions. An ideal distraction is to watch TV dur -
ing training as this diverts your attention both visually and acoustically. Make sure that you reward yourself and
set realistic targets such as to lose 1 or 2kgs in four weeks or to increase your training time by 10 minutes within
two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you have not
allowed yourself till then.
Warm-Up Before Training
Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the
up-coming exertion in training.
Cool-Down After Training
Do not just get off your training device immediately the training session is finished. Like with the warm-up stage
you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your
muscles thoroughly.
Intake of Liquids
The intake of sufficient liquids before and during training is vital. During a 30-minute training session it is possi -
ble to lose up to 1 litre of liquid. To compensate for this loss, you can drink a mix of one third apple juice to two
thirds water to replace all electrolytes and minerals which your body loses through sweat. 30 minutes before you
begin training you should drink approx. 330 ml. Make sure that you take in enough liquids during training.
Training Frequency
Experts recommend doing endurance training 3 to 4 days a week to keep your heart and circulatory systems fit.
You will of course reach your training target quicker if you train more regularly.
Make sure that you allow for sufficient breaks in your training plan to give your body time to recover and regen -
erate. After each training session you should take at least a one-day break. The rule of “ less is often more ”
even applies to fitness and endurance training!
Training Records
To optimise your training and make it as effective as possible you should work out a training plan, before you
start training, which you either write down or create a table for in your computer. Here you should make a record
of training session with distance travelled, training time, resistance and pulse rate as well as personal data e.g.
body weight, blood pressure, resting pulse (taken in the morning as soon as you awake), and how you feel
during the training session.
Here is a recommended weekly plan.
Calendar Week:_____ Year: 20____
Date
Exercise Sequence 1 Sequence 2 Sequence 3 Sequence 4 Comments
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.
Rep. = Repetition
Training Recommendations