Skandika Fitness JUPITER Instructions De Montage Et Mode D'emploi page 38

TRAINING
Befor you begin
As you begin your training program it depends on your physical condition. If you have been physically
inactive for several years or whether you have severe obesity, increase your training time only slowly
on the elliptical trainer,
At first you will probably be able to train only a few minutes in your target area. However your fitness
will improve over the next six to eight weeks.
Do not be discouraged if it takes a little longer. It is extremely important to train at your own pace. The
better your fitness, the more you will have to work hard to stay in your target area. Please note the
following:
• Begin your training program slowly and set realistic goals.
• Check your pulse frequently. Calculate your target heart rate according to your age and your con-
dition.
Warm-Up
A 5 minute warm-up before exercise is recommended. This will increase your muscle core temperature
and make your tendons and joints ready.
We recommend: light skipping, fast walking with arm swing, running circles on the body or arms and
trunk.
Training intensity and frequency
Basically, the first commandment is to carry out endurance training to be healthy and to feel healthy.
An antibiotic must be taken even with a sign of a tooth infection or tonsillitis or a sign of cold in any
eventuality, should be initiated in any case. Via the blood reach Excitation to the heart and there they
cause damage.
Also in endurance area, as with all sports, we distinguish between beginners and advanced.
It is recommended to train 2-3 times a week, each with 1-2 days of rest between the units. The reco-
very periods are as important as the training itself.
Taking into account the pulse frequencies shown on page 40, start your training.
If you have finished your training unit, you should carry out a slight stretching program. These exer-
cises reduce muscle tone and keep your muscles flexible.
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