Sportplus SP-ET-9600-R-iE Mode D'emploi page 63

FREQUENCY
Most experts recommend a combination of a health-conscious diet tailored to your training
goal and physical exercise three to ve times a week.
A normal adult should exercise twice a week to maintain his or her current condition. To
improve his or her condition and lose weight, a normal adult should exercise at least three
times a week.
PHASES OF TRAINING
Each training session should consist of 3 training phases:
• "Warm up",
• "Training" and
• "Cool down".
During warm up, your body temperature and oxygen feed should be increased slowly. This is
possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
The following contains workout instructions with useful stretches for your leg muscles.
After warm up, the actual training should begin. Training should begin at a low-intensity level
for a few minutes and then be raised to your goal intensity for a period of 15 to 30 minutes.
After training, a cool down phase is imperative to support your circulation and prevent sore or
pulled muscles.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for at least
30 seconds and/or light gymnastic exercises.
MOTIVATION
The key to a successful training program is regularity. You should arrange a xed time and
place for each day you train, and prepare for training mentally. Always have a good mood
during training, and keep your goal in mind at all times. With consistent training, you will
notice your development day by day and see your training goal nearing bit by bit.
STRETCHING EXERCISES
The stretches depicted on the following page are suited both for warming up and cooling
down after training. Still, please note that stretches during warm up should be held brie y
(approx. 5 to 10 seconds) before being released. This increases muscle tension and prepares
muscles for subsequent training.
During cool down, stretches should be held longer (at least 30 seconds) in order to reduce
muscle tension after the strain of exercise.
As a general rule, never take stretching to the extreme.
If you feel any discomfort, release the stretch immediately, and do this stretch with less
intensity in the future.
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