The Right Exercise Methods
Never start your training program without proper preparation. That means you should first do
warm-up gymnastics and loosen-up the relevant muscle groups before each exercise.
HOW OFTEN AND FOR HOW LONG SHOULD YOU TRAIN?
Experts recommend regular exercise to build up your physical fitness. Training at random intervals
is not the right approach. If you train once or twice a week you can maintain your physical fitness
at a constant level.
Training three times a week will clearly improve your physical fitness. Many experts believe that
exercising three times a week is ideal. Don’t overdo the exercise at the beginning – build it up
slowly. This build-up should involve increasing the duration of the exercise sessions, not the
number of exercises.
If after a while you find that your condition is improving, then the exercise session should last
about 30 minutes. This does not include the time needed for warm-up and loosening-up exercises.
If you want your exercise to help you lose weight, then your exercise session should last longer
than 30 minutes.
WARMING-UP
The aim of a warm-up is to prepare your body for hard physical and mental work and to avoid
injuries.
- You should begin your warm-up gently and gradually increase the tempo.
- You should warm up the muscle groups that you intend to use in your training session.
- The warm-up should last 5-10 minutes.
WARM-UP EXERCISES
- Walk on the spot and then progress to gentle jogging.
- Walk with raised knees.
- Jump up and down on both legs.
- Jump up and down, alternating on the right and left leg.
- Swing your arms back and forth.
- Skip with a rope.
WARNING!
Never try to stand on the appliance with your full body weight! The appliance is not
constructed for this purpose.
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