GB-37
ENGLISH
Workout instructions
Workout instructions
Using your fi tness machine will provide you with numerous
advantages. It will improve your physical fi tness, emphasize
your muscles, and help you lose weight in conjunction with a
calorie-reduced diet.
DESIGNING YOUR WORKOUT/NOTES
To achieve an optimal workout, you should consider several
important things regarding the manner (of working out) and
organization of your workout before you begin. To improve
your health and body, you should consider the following
factors when planning your workout:
A
Intensity
The workout must be organised in such a way that the
physical effort during the workout is higher than your
normal effort. But breathlessness or exhaustion may not
occur. During an effective workout, your pulse should be
between 70 % and 85 % of your maximum pulse (see also
the „Workout Phase“ chapter).
During the fi rst few weeks of your workout, your pulse
should be at roughly 70 % of your maximum pulse and
slowly increase to 85 % of your maximum pulse in the
following weeks and months. The workout requirements
could be increased, e. g., by extending the workout dura-
tion and/or increasing the levels of diffi culty according
to your increasing condition. The following resources can
help you to check your pulse rate:
a)
You can feel your pulse rate yourself and count the
beats per minute (e. g. at your wrist)
Measurement
of pulse rate by the usual methods.
b)
You can measure your pulse with the sensor surfaces
attached to the handle.
c) You can also determine your pulse rate using specifi c
calibrated pulse measuring devices.
Pulse measurement by sensor is only an orientation, as mo-
vement, friction, perspiration etc. can cause deviations from
the actual pulse. The pulse beat related electrodermal effect
of some people is so low that the result is insuffi cient for
accurate pulse measurement.
B
Frequency
Experts recommend 3–5 workout sessions per week, de-
pending on your training goal. Your workout should be
accompanied by a balanced and healthy diet. An average
adult requires at least 3 workout sessions per week to
change their body weight or improve their condition, or
2 workout sessions per week to maintain their current
condition.
C
Motivation
To successfully complete a training programme, regularity
is a very important point. Mental preparation as well as a
fi xed time period and space per workout session will also
contribute to that goal. We recommend you always keep
your personal goal in sight and if possible, to workout
only when you are in a good mood. Work out continu ously
so that each day helps you come closer to your training
objective.
D
Organisation of workout sessions
There are three workout phases that should be done
during every workout:
a) Warming up phase
b) Workout phase
c) Cooling down phase
1. Warming up phase
This phase contributes to improved circulation in your
body and correct muscle function. It also decreases the
risk of cramps and muscle injury. It is therefore recommen-
ded to start with a few stretching exercises (see fi gure)
before every workout session. Each exercise should last
approx. 30 seconds. Avoid sudden movements and do not
strain your muscles. Stop the stretching exercise as soon
as it hurts.
SIDE BEND
FORWARD BEND
CALF/ACHILLES
OUTER SIDE/
THIGHS
INNER SIDES/
THIGHS
REX_Trainer_TX600_12.indd GB-37
REX_Trainer_TX600_12.indd GB-37
24.05.12 15:20
24.05.12 15:20
