Training - Gregster GRG-HG-015 Mode D'emploi

6. TRAINING

TIPS FOR YOUR WORKOUT
All recommendations in this manual apply only to healthy persons and are not intended for
cardiovascular patients!
All instructions are intended as a rough guide for a training program. Your physician can provide
information tailored to your special, personal needs.
The following pages will explain exactly how to handle your new exercise unit and contain basic
information on fitness training. In order to achieve your training goals, it is imperative that you
inform yourself on how to design a training program in general and exactly how to use this unit
with the aid of this user manual. To this end, please carefully read and adhere to all the points
listed here.
Thank you and good luck!
DESIGNING A TRAINING PROGRAM
• Please consider the following factors when determining how extensive your training should
be in order to achieve noticeable improvements of your physical condition and health:
INTENSITY
The level of physical strain during training must exceed normal strain without making you
breathless and/or exhausted.
One of the most important skills an athlete must develop is knowledge of his or her own body.
Underestimating your own potential can lead to a loss of time and/or no real advancements
in health or figure; however, overestimating your own potential will most likely have harmful
repercussions.
We recommend to always starting workouts with extremely low weights.
Note: The following notes are general basic recommendations for your workout. Should you
want to learn more or have the impression that this form of training does not deliver the results
you seek quickly enough, please contact a professional personal trainer.
GRG-HG-015-IM-02-DE+GB+FR.indb 44-45
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6. TRAINING
PHASES OF TRAINING
Each training session should consist of 3 training phases:
• "Warm-up phase"
• "Training phase"
• "Cool-down phase"
• 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 fixed 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.
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