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ENG
Training Recomendations
Preparation Before Training
Before you start training make sure that not only your training device is in perfect condition, your body must also
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-
sult your GP and undergo a t ness check-up. Also discuss your training target; they will certainly be able to give
you valuable advice and information. This applies to people who are over 35, have problems with overweight,
heart or circulatory system problems.
Training Plan
Essential to eective, target orientated, and motivating training is to have a orward-looking trainings plan.
Plan your tness training as an integral part o your daily routine. I you don’t have a xed plan, training can
easily interere with regular commitments or continually be put o to another unspecied time.
I possible, create a long term monthly plan and not just rom day to day or week to week. A training plan should
also include sufcient motivation and distraction during tra ining sessions. An ideal distraction is to watch TV
during training as this diverts your atten tion both visua lly and acoustically. Make sure that you reward yourself
and set realistic targets su ch as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes
within two weeks for exam ple. If you reach your targets, then reward yourself with a favourite meal which you
have not allowed yourself till then.
Warm-Up Before Training
Warm-up on your training de vice for 3-5 minutes at minimum resistance. This will best prepare your body for th e
up-coming exertion in training.
Cool-Down After Training
Do not just get o your training device immediately the training session is nished. Like with the warm-up stage
you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your
muscles thoroughly.
Front Thigh Muscles
Support yourself with your right hand against the wa ll or on yo ur training device. Bend
your knee an d raise your left foot backwards so you can hold it with yo ur left hand. Your
knee should be pointing straight down to the oor. Pull your leg backwa rds until you eel
a light pulling in your thigh muscles. Hold this po sition for 10 to 15 seconds. Let your foot
go and stand it back on the oor. Repeat the exercise with your rig ht leg.
Inner Thigh Muscles
Sit on the oor. Pull the soles o your eet together in ront o you raising your knees
slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press
your thighs down towards the oor with your arms until you eel a light pulling in your
thigh muscles. Hold this position for 10 to 15 se conds. Make sure to keep your upper
body straight throughout the exercise. Release the press ure from your thighs and slowly
stretch out your legs to the front. Stand up slowly steadily.
Legs, Calves and Buttocks
Sit on the oor. Stretch out your right leg and bend yo ur let leg to place the sole o your
foot on your right thigh. Bend your top body ov er so you can stretch out your right hand
to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and
sit slowly and steadily up straight again . Repeat this exercise with your left leg.
Leg and Lo wer Back Muscles
Sit on the oor with your legs stretched out. Stre tch orward with your hands and try to
grasp the tips of your toes with bo th hands. Hold this position for 10 to 15 seconds. Let
go of your toes and slowly and steadily sit back up straight again.
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