Training And Operating Instructions - Sportplus SP-HG-010 Mode D'emploi

6. TRAINING AND OPERATING INSTRUCTIONS

TRAINING INSTRUCTION
All recommendations in this manual apply only to healthy persons and are not intended
for cardiovascular patients!
All instructions are intended as a rough guide for a training program. Your physician can
provide information tailored to your special, personal needs.
The following pages will explain exactly how to handle your new exercise unit and
contain basic information on fitness training. In order to achieve your training goals, it is
imperative that you inform yourself on how to design a training program in general and
exactly how to use this unit with the aid of this user manual. To this end, please carefully
read and adhere to all the points listed here.
Thank you and good luck!
DESIGNING A FITNESS TRAINING PROGRAM
Please consider the following factors when determining how extensive your training
should be in order to achieve noticeable improvements of your physical condition and
health:
Intensity
The level of physical strain during training must exceed normal strain without making
you breathless and/or exhausted.
One of the most important skills an athlete must develop is knowledge of his or her
own body. Underestimating your own potential can lead to a loss of time and/or no real
advancements in health or figure; however, overestimating your own potential will most
likely have harmful repercussions.
We recommend to always starting workouts with extremely low weights.
Beginners should get to know their own body and get used to new exercises and
weights during the first one/two weeks. At the beginning, try to perform 3 or 4 sets
of 15-20 repetitions each (for each exercise). The target is to do 15 or 20 repetitions
EXACTLY. If you have to stop earlier, your weight load is too high. If you can continue
after the 15th (or 20th) exercise, your weight load is too little. This period of time is
essential for your future training. Once you are confident with this workout, you can
advance to more complex training workouts. The first step usually consists of a gradual
increase of weights. You can do so by reducing the number of repetitions. A more
advanced workout usually requires 3 to 4 sets of 8 to 12 repetitions each. In order to
further load your muscles, you will have to further increase the weight load. Use this
kind of scheme and increase the weights over time.
Note: The following notes are general basic recommendations for your workout. Should
you want to learn more or have the impression that this form of training does not deliver
the results you seek quickly enough, please contact a professional personal trainer.
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Frequency
Most experts recommend a combination of a health-conscious diet tailored to your
training goal and physical exercise three to five times a week.
A normal adult should exercise twice a week to maintain his or her current condition.
To improve his or her condition and lose weight, a normal adult should exercise at least
three times a week.
Phases of training
Each training session should consist of 3 training phases:
• "Warm up",
• "Training" and
• "Cool down".
During warm up, your body temperature and oxygen feed should be increased slowly.
This is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
The following contains workout instructions with useful stretches for your leg muscles.
After warm up, the actual training should begin. Training should begin at a low-intensity
level for a few minutes and then be raised to your goal intensity for a period of 15 to
30 minutes. After training, a cool down phase is imperative to support your circulation
and prevent sore or pulled muscles.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for
at least 30 seconds and/or light gymnastic exercises.
Motivation
The key to a successful training program is regularity. You should arrange a fixed time
and place for each day you train, and prepare for training mentally. Always have a good
mood during training, and keep your goal in mind at all times. With consistent training,
you will notice your development day by day and see your training goal nearing bit by
bit.
Stretching exercises
The stretches depicted on the following page are suited both for warming up and cooling
down after training. Still, please note that stretches during warm up should be held
briefly (approx. 5 to 10 seconds) before being released. This increases muscle tension
and prepares muscles for subsequent training.
During cool down, stretches should be held longer (at least 30 seconds) in order to
reduce muscle tension after the strain of exercise.
As a general rule, never take stretching to the extreme.
If you feel any discomfort, release the stretch immediately, and do this stretch with less
intensity in the future.
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