21
ENG
Training Recommendations
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-
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.
