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4. EXERCISE ADVICE
To prevent injuries and improve performance, start each training session with a warm-up. To
safely step onto the stepper, we recommend that beginners follow these steps.
1. Place the machine between a door or in front of a high-backed chair.
2. Hold the door or the back of the chair without climbing onto the machine.
3. Then, place one foot on the pedal and press down so that it touches the base.
4. Step up on the pedal and place the other foot on the second pedal.
5. Initiate upward and downward movements with both feet gradually.
6. Progress as you gain confidence in the bi-directional movement of the machine.
Exercises
Free swing step. Easy cardio vascular training. Fig 4
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Get on the stepper and slowly start swinging your arms from side to side as if you were
walking normally. You can increase the intensity of your training by swinging your arms at
a higher level.
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Swing your arms to a higher level with an easy and smooth swinging motion.
Alternating biceps curls. Fig. 5
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Get on the stepper carefully.
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Take the resistance bands and extend them downwards with the palms facing upwards.
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As you go down, bend the opposite arm toward your chest, alternating lifting your arms
forward and backward with each step.
Alternating shoulder press. Fig. 6
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Get on the stepper carefully.
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Take the resistance bands and extend one arm upwards, pressing on your head. As you go
down, press the opposite arm over your head, alternately lifting your arms forward and
backward with each step.
5. INFORMATION ON EXERCISING
A proper workout should consist of the following three phases:
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Warm-up: consists of a session of stretching and low-intensity exercise lasting 5 to 10
minutes. A proper warm-up increases your body temperature, heart rate, and circulation
in preparation for exercise. Fig. 8
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Training: consists of 20 to 30 minutes of exercise. (Note: during the first few weeks of
exercise do not keep your heart rate high for more than 20 minutes). Fig. 9
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Cool-down: consists of 5 to 10 minutes of stretching exercises. This will increase the
flexibility of your muscles and will help prevent injuries. Fig. 8
07198 Stepper Drumfit StepTrain 1000 Band.indd 49
07198 Stepper Drumfit StepTrain 1000 Band.indd 49
ENGLISH
DRUMFIT STEPTRAIN 1000 BAND
49
20/10/23 8:41
20/10/23 8:41
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