28 | UM-BS-EN-A3
7.3.1
Professional Consultation
For all BOOST training beginners, it is recommended to seek the advice of a professional fitness
instructor or personal trainer, to obtain an overall fitness assessment before starting an exercise program
and develop an optimal training program.
For optimal use and safety during BOOST training, WOODWAY recommends walking/running in an
upright and natural running position and to avoid dragging foot movement.
7.3.2
Warm-Up and Cool-Down
A warm-up before each workout and a cool-down after each workout is recommended. If possible, you
should always do some basic stretching exercises for the legs before and after training. The stretching
exercises make you more flexible which prevents muscle soreness and injury during routine activities.
7.3.3
Proper Body Form
When running or walking, it is important to maintain proper form to maximize efficiency and results and
minimize the possibility of personal injury.
Keep your posture upright; avoid leaning forwards or backwards from the waist, as this can cause
unnecessary back strain and decrease your efficiency. Keep your head, shoulders, and hips in line with
each other and aim to have your foot strike the running surface in line with your center of gravity (i.e.
you should strike the running surface with the midfoot or forefoot). If you land on your heels, you are
over-striding and should shorten your stride in order to increase momentum and overall efficiency.
Keep your arms at your sides, either relaxed and naturally pendulum-like (walking) or with a loose 90-
degree angle, bending at the elbows (running). Do not allow your hands to cross the center of your
body or your shoulders to move from side to side.
7.3.4
Training Frequency
At the beginning of training allow yourself enough time to get into shape. After a break from training,
you should also allow sufficient time to rebuild physical condition.
7.3.4.1
Endurance Training
The priority is regularity and persistence of training - not intensity. Fitness experts recommend in the
beginning training 3 - 4 times per week within your target heart rate for at least 20 minutes per
workout. Your primary objective should be, step-by-step, to reach a level of fitness with which you can
easily keep your heart rate in the target range for 50 to 60 minutes, 4 - 5 times per week.
7.3.4.2
Running Shoes
In order to prevent sore feet and sore muscles caused by incorrect footwear, the use of high quality
running or jogging shoes is recommended. Ensure there is adequate heel and arch support.