And now: On your marks, set, go!
Important note:
Before you start with your personal exercise program,
observe the safety instructions in the introduction to the
user's manual. Always take sufficient time for fitness train-
ing, and always allow time for a warm-up and cool-down
phase.
How often and how long should I exercise?
Experts recommend regular exercise to get fit. Random
exercise is not the right approach to achieving training suc-
cess. If you exercise once ore twice a week, you will keep
your current fitness level.
If you exercise three or four times a week, you will improve
your current fitness level substantially. Many experts con-
sider training three times a week to be ideal. Never overdo
exercise at the beginning; instead, increase gradually.
Increasing does not mean increasing the number of train-
ing sessions, but the duration of the individual sessions. We
recommend starting with an exercise period of approx. 20
minutes and a low resistance level.
Measuring your pulse
1. Before exercising = Rest pulse
2. 10 minutes after starting exercising = load / training
pulse
3. 1 minute after finishing exercising = recovery pulse. It is
a good idea to enter your values in a table for monitor-
ing purposes.
Structuring exercise sessions
An exercise session should comprise three phases
1. A warm-up phase 5 to 10 minutes of gymnastics and
stretching to prepare your muscles for the exercise to
come.
2. Training phase
15 to 45 minutes of intensive but not stressful exercise.
3. Cool-down phase
Wind down gradually for the last one or tow minutes.
Finish off by doing some loosening exercises.
Metabolic changes during exercise
• In the first 10 minutes of a training session, your body
will burn up the glycogen stored in your muscles.
• Fat is burnt after another 10 minutes.
• After 30 to 40 minutes, your lipo-metabolism is activat-
ed and body fat is mainly burnt to supply energy
• Regular exercise can sustainably improve your metabo-
lism. This will results in improved performance and bet-
ter fat burning.
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