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Nevertheless,
regardless of the advice given below,
you can choose the program that best
suits your needs and preferences at
any time (most importantly of all you
must be fully aware of the sensations
being experienced by your body. If
you
notice
any
immediately
and
later).
We remind you that to achieve an
effective workout it is advisable to
adopt 2 or at most 3 different positions
throughout the exercise session (refer
to the end of this book to see the
possible positions to use).
Below are some general tips on when
to use one program or another:
1- Warm-up program.-
Programs
P1,
exercises. These can be used to
prepare for an additional activity
(weight training, aerobics, jogging,
etc).
They can also be used as a single
toning exercise by adopting one or
several postures, depending on the
muscle group that you want to work
(refer to the poster or the exercise
guide).
2- Recovery program.-
Program P2 is a recovery exercise. It
is advisable to use this to recover from
an aerobic activity (e.g. after a jogging
session) or anaerobic workout (weight
training). When starting with high
levels of intensity, it is advisable that
your metabolism is already active
before you select this program, so use
of the program is not recommend after
a period of rest or several hours of
inactivity (e.g.: just after getting out of
bed).
remember
discomfort,
resume
training
P3
are
warm-up
that
It can also be used as a single toning
exercise by adopting one or several
postures, depending on the muscle
group that you want to work (refer to
the poster or the exercise guide).
3- Exercises for older people.-
Adopt the basic stance (standing with
stop
knees slightly bent in a squatting
position).
Training with the platform produces an
intense
overloading your muscles or joints. It
is advisable to do 3 workouts per
week (with a 48 hour rest between
sessions).
• Initial training.-
(For at least the first 3 weeks)
Frequency levels (intensity) 1 to 7
8 sets of 1 min, with at least 90
seconds recovery (rest) after each set
and 4 minutes' rest halfway through
the session (after set 4).
Increase the intensity level (from 1 to
7) as you do more training sessions
with your platform (progressively).
SERIES
Serie 1
Recover
Serie 2
Recover
Serie 3
Recover
Serie 4
Halfway rest: 4-5 minutes
• Advanced training.-
Frequency levels (intensity) 8 to 12
10 vibration sets of 1 min, with at least
90 seconds recovery (rest) after each
set and 5 minutes' rest halfway
through the session (after set 5).
12
workout
but
SERIES
1min
Serie 5
90sg
Recover
Serie 6
1min
90sg
Recover
1min
Serie 7
90sg
Recover
1min
Serie 8
without
1min
90sg
1min
90sg
1min
90sg
1min
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