Training - Sportplus SP-T-110 Mode D'emploi

5.

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. To achieve your set training target, it is necessary that you read this user manual
to inform yourself about important points regarding the general development of a workout
program and the exact use of your fitness
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
A list of exercises for properly stretching your leg muscles can be found on the following
pages. 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.
exercises and/or light gymnastic exercises lasting
5. TRAINING, GENERAL
The low-impact features and the high calorie consumption make this
popular fitness equipment.
The following sample exercises will show a simplified version of the device without holding rod.
If suitable, place your hands on the handle for more stability.
SP-T-110-IM-V04-DE-GB-FR.indb 38-39
trampoline. Therefore, please thoroughly read all
5 to 10 minutes.
5 to 10 minutes long, carry out stretching
30 seconds each.
fitness trampoline
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5. TRAINING ENDURANCE
,
EXERCISE 1: LIGHT JOGGING.
Do not lift the knees up too high; avoid bouncing or
jumping movements. Stabilize your leg axis correctly
(keep foot, knee and hip in one line, avoid knock-
knees)
5 to 45 minutes depending on endurance.
EXERCISE 2: JUMP LATERALLY FROM ONE LEG
TO THE OTHER.
Land with knees slightly bent. Stabilize your leg axis
correctly (keep foot, knee and hip in one line, avoid
knock-knees)
1 to 3 minutes. Then continue again with running
(exercise 1).
EXERCISE 3: Jump from the back leg onto the front
leg and vice versa.
Land with knees slightly bent. Stabilize your leg axis
correctly (keep foot, knee and hip in one line, avoid knock-
knees)
1 to 3 minutes. Then continue again with running
(exercise 1).
EXERCISE 4: SLIGHTLY BEND YOUR KNEES AND
a
JUMP, THEN LAND SOFTLY ON THE TRAMPOLINE.
Keep your leg axis stable when jumping off and landing.
Repeat 15 times.
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