Training; Tips For Your Workout - Sportplus SP-HG-014 Mode D'emploi

5. ASSEMBLY INSTRUCTIONS
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10
9
13
STEP 5
• Grips (13): Attach the grips to the pull-up bar (7). Secure each grip with 1 screw (9), spring
washer (10) and curved washer (29).
• Pull-up bar (7): Position the pull-up bar at the top frame (5) and install the cover (14).
Secure with 3 sets of screws (25), nuts (27), and 6 curved washers (26).
SP-HG-014-IM-DE+GB+FR-02.indb 24-25
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7
25
26
14
26
27
5
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6. TRAINING

TIPS FOR YOUR WORKOUT

All recommendations in this manual are intended exclusively for healthy persons and not for
persons with heart/cardiovascular problems!
All tips are intended only as rough suggestions for a training program. If necessary, consult your
physician for tips that meet your personal requirements. The following pages will explain exactly
how to operate your new training device and will illustrate the fundamentals of fitness training.
In order to reach your desired training goal, it is imperative to inform yourself about important
points for creating a training program in general and about the exact way to operate your Power
Towers using this manual as a guide. Therefore, please thoroughly read all of the points listed
here and pay them close attention.
DESIGNING A TRAINING PROGRAM
In order to achieve noticeable physical and health improvements, the following factors have to
be considered before determining the necessary training effort.
INTENSITY
The level of physical strain during training must exceed the normal burden without reaching a
point of breathlessness or exhaustion. A suitable guideline for effective training is your pulse.
WARNING!
Over-exercise may result in serious injury or death. If you feel faint stop exercising
immediately.
PHASES OF TRAINING
Each training session should consist of 3 training phases:
• "Warm-up phase"
• "Training phase"
• "Cool-down phase"
In the "warm-up phase", your body temperature and oxygen intake should slowly increase.
This can be achieved with gymnastic exercise or stretches lasting from 5 to 10 minutes. A list
of exercises for properly stretching your leg muscles can be found below. After the warm-up,
the real training should begin ("training phase"). Training intensity should be low for the first
few minutes and should then increase to the appropriate training intensity for a period of 15 to
30 minutes. To ease circulation after the training phase and to prevent muscle cramps or pulled
muscles, a "cool-down phase" should follow the "training phase". During this phase, which should
be approx. 5 to 10 minutes long, carry out stretching exercises and/or light gymnastic exercises
lasting 30 seconds each.
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