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Preparation Before Training
Before you start training make sure that not only your training device is in perfect condition, your body must also be pre
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pared for training. Therefore, if you have not done any endurance training for some time, you should consult 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 to people who are over 35, have problems with overweight, heart or circulatory system problems.
Training Plan
Essential to effective, target orientated, and motivating training is to have a forward-looking trainings 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 during training as
this diverts your attention both visually and acoustically. Make sure that you reward yourself and set realistic targets such as
to losing 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.
Front Thigh Muscles
Support yourself with your right hand against the wall or on your training device. Bend your
knee and raise your left foot backwards so you can hold it with your left hand. Your knee should
be pointing straight down to the floor. Pull your leg backwards until you feel a light pulling in
your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot go and stand it back
on the floor. Repeat the exercise with your right leg.
Inner Thigh Muscles
Sit on the floor. Pull the soles of your feet together in front of you raising your knees slightly.
Grasp the upper sides of your feet and place your elbows on your thighs. Press your thighs
down towards the floor with your arms until you feel a light pulling in your thigh muscles. Hold
this position for 10 to 15 seconds. Make sure to keep your upper body straight throughout the
exercise. Release the pressure from your thighs and slowly stretch out your legs to the front.
Stand up slowly steadily.
Legs, Calves and Buttocks
Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of your foot
on your right thigh. Bend your top body over so you can stretch out your right hand to touch
your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and sit slowly and
steadily up straight again. Repeat this exercise with your left leg.
Leg and Lower Back Muscles
Sit on the floor with your legs stretched out. Stretch forward with your hands and try to grasp
the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let go of your
toes and slowly and steadily sit back up straight again.
Training Recommendations
CAUTION
- Pulse and heart rate monitoring systems may not be accurate. Excessive training can lead to serious damages
to your health or death. If you feel unwell and/or near to collapse, you should stop training immediately.
Make sure that all persons using your training device are familiar with this information and that they have understood it and
apply it without fail.
Most training devices are equipped with hand pulse sensors. These are usually located in the cockpit or on the handrails.
Hand sensors make short term measurements of the pulse rate. To do this hold on to the sensors with both hands simul-
taneously. After a short while the current pulse rate will be shown in the display. This monitoring system is based on blood
pressure changes caused by the heartbeat. The changes in blood pressure cause changes in the electrical resistance in
the skin which is then measured by the hand sensors. These changes are converted to an average value and shown as the
current pulse rate in the display.
CAUTION:
With a large percentage of the population the change in the resistance of the skin caused by the heartbeat is so minimal
that the measurements do not give any qualified results. Areas of hard skin on hands, wet hands and the unavoidable vibra
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tions in the body whilst training, can prevent correct measurements being taken. If this is the case, a pulse rate may either
not appear or it will be shown incorrectly in the display.
Please check if this incorrect or missing measurement occurs with several other people. If the faulty reading only happens
with one person, the device is not defective. In this case we recommend using a chest belt to give a constant and correct
pulse rate in the display. Chest belts are available as an optional accessory.
Many MAXXUS® training devices already come equipped receivers.
Chest belts (we only recommend using un-coded POLAR® chest belt) allow wireless heart rate measurements to be made.
Chest belts are available as accessories.
This optimum and ECG exact method of monitoring monitors the heart rate directly from the skin via a transmitter in the
chest belt.
The chest belt sends the impulses via an electro-magnetic field to a receiver built into the cockpit.
We recommend always to use a chest belt for the heart rate monitoring when using programs which are heart controlled.
CAUTION:
Monitoring of current heart rates using a chest belt only serve to show the actual heart rate during training. These values
say nothing about safe or effective heart rates for training. This type of monitoring is in no way suitable for medical diagno
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sis or purposes.
Before you start training, talk to your GP about the best way to put together and implement a training plan which suits you.
This applies above all to people who:
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have not actively done sport for a longer period
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are overweight
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are more than 35 years old
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have high or low blood pressure
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have heart problems
If you have a pacemaker or wear a similar type of device, you must seek advice about using heart rate chest belts from the
specialist who is treating you.
Warning about Pulse and Heart Rate Monitors
Pulse Rate Monitoring using Hand Sensors
Heart Rate Monitoring using a Chest Belt
