Training - Sportplus POWER STATION PRO 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. In order to reach your desired training goal, it is imperative to inform
yourself about important points for creating a training program in general and about the
exact way to operate your Power Station Pro using this manual as a guide. Therefore,
please thoroughly read all 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 5 to 10 minutes.
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. 5 to 10 minutes long, carry out stretching
exercises and/or light gymnastic exercises lasting 30 seconds each.
SP-LE-005-IM-DE+GB+FR-02.indb 24-25
24
5. TRAINING
RECOMMENDATION
• Make sure that you are in the correct starting position before each exercise.
• Protect your back by maintaining good posture (spine in a neutral position).
• Begin each exercise at as easy level and slowly increase intensity.
• Move your body throughout the entire motion range of each exercise.
• Do each exercise in a slow, controlled and gentle manner.
• Doing an exercise too quickly increases the risk of injury.
If you feel any pain, interrupt the exercise and decrease the intensity of your
movements.
• Stretch well after each training session.
Muscles of the human body:
A B C
K
J
A: Shoulder
B: Upper back
C: Triceps
D: Legs
E: Biceps
D E F
G
H
I
F: Chest
G: Abdominals
H: Lateral abdominals
I: Thighs
J: Lower back
K: Upper arm
25
10/6/2016 3:47 PM