EXERCISES
To improve your stamina, strength and improve your health, medical methods determining the most
efficient amount of training specifically for your age, weight, height, and physical condition should
always be followed.
If you have not been physically active for an extended period of time and to also
avoid potential health risks, always consult a physician before starting any
exercise regimen.
Warm-up
Before every training you should warm-up for 5~10 minutes. Here you can do some stretching and
training with low resistance.
Cool down
To introduce an effective cool-down of the muscles and the metabolism the intensity should be drasti-
cally decreased during the last 5~10 minutes. Stretching is also helpful for the prevention of muscle
aches.
(SEE WARM-UP/COOL DOWN EXERCISES ON NEXT PAGES.)
Training session (With or without Stretch Cords)
If not using the Stretch Cords during your exercise, make sure that these cords are completely out of
the way of the moving parts on the Stepper, and will not interfere with its normal use.
The time-length of your training session can be calculated with the following general guidelines for a
normal, healthy individual:
Daily training:
approx. 5-15 min. per session
2-3 x per week: approx. 15-25 min. per session
Once per week: approx. 30-45 min. per session
Success!
Even after a short period of regular exercise you will notice that the sessions will be continuously
easier and you will feel more fit during your normal day. Choose fixed hours for your training session
and do not start training too aggressively.
