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1. Press the touch-sensitive 'SET' button on the
product display repeatedly if necessary or the
'P' button (3d) on the remote control to switch
the product to standard mode after a previous
workout or from standby mode (you can find
more information on standby mode in the sec-
tion 'Turning the product on and off').
2. Press the touch-sensitive 'TIME -/+' buttons on
the display or the 'TIME -/+' buttons (3e/3b)
on the remote control, repeatedly if necessary,
to set the length of the workout. You can set the
workout time to 1–10 minutes.
Note: to switch from workout time to vibration
intensity using the remote control you must press
the 'M' button (3c).
3. Press the touch-sensitive 'SPEED -/+' buttons
on the product display or the 'SPEED -/+' but-
tons (3e/3b) on the remote control, repeatedly
if necessary, to set the vibration level you want.
Note: press the 'M' button (3c) on the remote
control to switch between workout time and vibra-
tion intensity. Make sure that P1–P5 are not set
during this adjustment. These settings only work in
standard mode.
4. Press the touch-sensitive 'PLAY' button on the
board's display or the button (3a) on the
remote control to start the product.
Note: before the programme starts, the display
counts down from 5 to 0. You can get into the
correct position during this time. The vibration
begins afterwards.
5. Press the touch-sensitive 'PLAY' button on the
product's display or the button (3a) on the
remote control to end the workout early. The
product does not stop moving abruptly but
slowly comes to a stop.
General exercise notes and
tips
• Wear comfortable clothing.
• Warm up before each training session with the
product and end the exercise session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, place your feet close
together on the product and use the mat that
comes with it. In this way you will gradually get
used to the product.
• The product's vibrations can be increased
by not wearing shoes. There is an additional
massage effect if you place your bare feet on
the massage balls.
• Perform all exercises smoothly, not jerkily or fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercising.
• Make sure that your feet are optimally placed
on the product.
• Always stand on the product with your limbs
bent (arms or legs, depending on the starting
position). If your limbs are fully extended,
your muscles cannot absorb the vibration. The
vibration is then carried over your bones to
your skull.
• If you feel the vibrations in your head (notice-
able in your voice and/or eyes) then you are
standing in an incorrect position on the product
and must correct your starting posture.
• You should not carry out sitting exercises on the
product until you have become used to it.
• Follow the instructions on the starting position,
the exercise itself and the recommended rest
times exactly, so as to maximise effectiveness
and to prevent injury.
• Always tense your muscles when taking up the
exercise positions and lift your heels slightly.
In this way you will prevent your voice from
vibrating.
• Place the mat underneath for all exercises that
are carried out with body parts other than the
feet, such as the hands or the buttocks.
• Make sure your back is not arched when per-
forming the exercises. Keep your back straight.
• Do not lean back on the product as the board
may tip over.
• An exercise can be for strengthening, stretching
or relaxing depending on its position and
frequency.
• The recommended length of time per position
is between 30 and 60 seconds but the total
duration must not exceed 10 minutes.
• Before beginning to exercise, think about which
areas you want to reach. Choose the appropri-
ate positions. Try them once. Thus you will see
if a position is comfortable for you and you can
focus on the correct posture.
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