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Week 10 to 19
Time 30 sec. • Frequency 40-50Hz.
10 x 30 seconds sets of vibration
with 30 seconds rest after each set
and 5 minutes rest halfway through
the session (after set 5). Increase
from 40 to 50Hz. gradually.
SERIES
Sec
Serie1
30
Recover
30
Serie 2
30
Recover
30
Serie 3
30
Recover
30
Serie 4
30
Recove
30
Serie 5
30
Halfway rest: 4-5 minutes
To
select
intermediate
intensity, such as 25 or 26Hz., press
the start button when at 30Hz. and
once the platform has begun to
vibrate, decrease or increase the
intensity to the desired level by using
the (+ or -) keys.
Sets that last more than 90 seconds
are
not
recommended,
exercising
at
setting. Recovery times between sets
should be at least equal to exercise
times (i.e. 30 seconds exercise, 30
seconds rest).
Frequency settings above 40 Hz must
only be used by people who are very
fit or who weigh more than 90kg.
PROGRAMS.-
The programs are not intended to
burn fat, increase lung capacity, etc.
Above all else, the programs are
designed to manage the exercise
SERIES
Sec
Serie 6
30
Recover
30
Serie 7
30
Recover
30
Serie 8
30
Recover
30
Serie 9
30
Recover
30
Serie10
30
levels
unless
minimum
frequency
and rest times, so that you can enjoy
a controlled workout without having to
worry about a stopwatch.
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
immediately
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).
of
Below are some general tips on when
to use one program or another.
2-P1: Warm-up program:
11 min with 4 min rest.
This program is very useful for first thing
in the morning because it makes your
muscles begin to work gradually. It can
be used as warm up exercise before
doing any other sport, walking, etc .
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-P2: Recovery program:
11 min. with 4 min. rest.
This program can be used later in the
day (when your body is already
active). It is also useful after training
sessions involving other sports, to
loosen tight muscles.
13
remember
any
discomfort,
and
resume
that
stop
training
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