GB/IE/NI 4
1
(GB)
I
NSTRUCTION MANUAL
Congratulations!
With your purchase you have decided on a high-
quality product. Get to know the product before you
start to use it. Carefully read the following assembly
instructions. Use the product only as described and
only for the given areas of application. Keep these
instructions safe. When passing the product on to a
third party, always make sure that the documentation is
included
2
I
MPORTANT SAFETY INFORMATION
a)
Please read this manual and retain
it!
b)
Read and follow the instruction
manual and any other information
before assembling and using the appliance. A
safe use of the device can be achieved only if it
was properly assembled and used properly. It is
your responsibility that all users of the device are
aware of the warnings.
c)
Always seek your GP to detect possible health
risks and prevent before beginning any exercise
program. Notice your body signals. Incorrect or
excessive exercise can damage your health. If you
ever feel during exercise pain, tightness in the
chest, irregular heartbeat, extreme shortness of
breath, dizziness or lightheadedness, stop exercis-
ing immediately and consult your physician.
d)
Keep children and pets away from the equipment.
This device is intended for use by adults.
e)
Use the set on a stable, flat, horizontal surface
with a protective covering for the floor or carpet.
The safety distance around should be at least 1.5
m. Compensate for uneven floors.
f)
Check and make sure before each time of use that
all screws and nuts are properly tightened. The re-
liability can be maintained only if it is checked
regularly.
g)
The device is particularly suitable for training the
upper body and arm muscles, and improves
overall endurance and fat burning.
3
T
RAINING NOTES
With your interest in strength training you have taken
an important step towards mobility and health - be-
cause strength training strengthens the muscles.
Strength training not only prevents the loss of muscle
mass and strength, but improves on this even. The mo-
bility of the joints is increased - reducing the risk of
injury.
Your blood pressure, your cholesterol, your blood sug-
ar, your motivation and even your mood can be great-
ly improved by a little sport. You can change your
character in moderation. In conjunction with proper
diet will reduce your body fat and improve your silhou-
ette.
3.1
General Training Notes
Each exercise should consist of the following three
parts:
1. Warm Up
2. Cardio or weight exercise
3. Cool Down & stretching
Warm Up
This stage helps get the blood flowing around the body
and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to
do a few stretching exercises. Each stretch should be
held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.
The Training
The start of endurance (often also called cardiovascular
or cardio training because of the positive effects on the
cardiovascular system) or a force or muscle training is
the first step in the fight against civilization infectious
diseases and physical symptoms, especially with ad-
vancing age.
Cool Down
Just as a warm-up should be performed before each
training session, a cool-down should take place after a
unit. A Cool Down starts the relaxation phase; the op-
erating temperature of the body will come back down
and shows the transition of stress relaxation.
The cool-down should last at least 10 minutes (as the
Warm Up) and is controlled slowly dropping down to
the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during
the warm-up your muscles easily. After the training you
should definitely stretch your muscles. A stretching
afterwards returns the muscle to its original length, thus
preventing muscle shortening. The more strenuous the
training has been, the more important is the stretching
afterwards.
