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8. TRAINING TIPS
IMPORTANT NOTES ON TRAINING
• Please consult your physician before beginning training. Ask your physician about
the extent of training appropriate for you. Improper or excessive training may
result in damage to health.
• Do not overstrain your own body. Do not train when you are tired or exhausted. If
you are unaccustomed to physical activity, begin slowly.
• Overstraining your body or improper posture may harm your health.
• Cease training immediately if you feel any pain or discomfort.
• Do not eat anything for a half hour before and after training.
• Breathe evenly and calmly during training.
• To prevent injury, begin each training session with warm-up exercises and end
with a cool-down phase. You can use the exercises described in this manual. You
can also find more exercises in relevant literature.
• Be sure to drink enough fluids during training. Please note that it the recommended
fluid intake of approx. 2 liters daily increases through physical strain. The fluids
you drink should be at room temperature.
• Use the product only wearing sports wear and appropriate shoes with nonslip
soles. Do not wear loose clothing that could catch on the unit during training.
• Check your pulse regularly. Establish your personal training frequency range to
achieve the best training results. Take into consideration your age as well as your
physical condition. The following table offers a reference point for establishing
your ideal training pulse:
Age
Heart rate range 50-75%
- ideal training pulse -
(beats per minute)
Maximum heart rate 100%
(220 beats – age)
20 years of age
100-150
200
25 years of age
98-146
195
30 years of age
95-142
190
35 years of age
93-138
185
40 years of age
90-135
180
45 years of age
88-131
175
50 years of age
85-127
170
55 years of age
83-123
165
60 years of age
80-120
160
65 years of age
78-116
155
70 years of age
75-113
150
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