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For exercising, it is recommended to have two or three sessions per week. For
stretching and relaxing, more sessions per week can be performed.
Increase the number of exercise sessions to improve your fitness level. It is
worthwhile to combine regular exercise with a healthy diet. A person committed to
dieting should exercise daily, at first 30 minutes or less at a time, gradually increasing
the daily workout time to one hour. Start your workout at low speed and low
resistance to prevent the cardiovascular system from being subjected to excessive
strain. As the fitness level improves, speed and resistance can be increased
gradually. The efficiency of your exercise can be measured by monitoring your heart
rate and your pulse rate.
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Make sure that you should feel comfortable during the workout.
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Use the comfort mat for workouts in which you have direct contact with the
vibration surface.
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Only use extra load in the form of weights under supervision of a professional.
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Bend your knees. Do not lock your joints or straighten your legs during the
workout. The vibration must go through the muscles, not through the joints.
When you feel a high vibration up to your head, your posture is incorrect.
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Keep your back straight. Do not hang on the equipment.
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For exercising and stretching, use tensed muscles to make the workout more
efficient. For relaxing, release the tension in the muscles.
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Keep your abdominal muscles tensed to make the workout more effective.
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If you bend lower, stretch further or put more tension to your muscles, the
workout will become more intense.
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It is recommended to change the muscle groups in exercises. You can single out
specific muscle groups according to your training goals.
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Make sure that you rest for 60 seconds after each exercise in order not to
overexpose your body.
The table below serves as a guideline for the basic intensity for the different
workouts. You can adjust the intensity of your workout according to your comfort
level and training goals.
Workout
Stretching
Exercising
Relaxing
10
All manuals and user guides at all-guides.com
Recommended frequency
35 Hz
20-40 Hz
40-50 Hz
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