Personal Training www.energetics.
Personal Training Dear Customer, Content Congratulations on your new ENERGETICS fitness equipment. We hope you will have lots of fun and success in exercising. Before getting started with your work-out we would like to give you a few tips which have been developed in coordination with leading European sports scientists. Introduction Work-out parameter Equipment adjustments Work-out Wheight loss, diet and cross training P. 03 P. 04 P. 09 P. 09 P.
Personal Training Introduction What do I gain from exercising The work-out with the Fitness Bike is very effective, varied, and easy on your joints. You can increase your overall endurance as well as specifically strengthen your cardiovascular system and your leg muscles. EN Mm. ischiocrurales M. sartorius M. rectus femoris M. vastus lateralis M. vastus medialis M. semitendinosus M.
Personal Training What do I have to look out for A work-out on the Fitness Bike can be done by anyone and is particularly easy on your joints. However, there are certain illnesses and situations in which you should not exercise on the Fitness Bike. Please read the chapter Safety Instructions in the assembly instructions.
Personal Training What work-out type am I Our work-out programs are designed for various aims, lengths, and frequencies which all take into account your individual fitness. In order to determine your optimal program we recommend you to do the following fitness check. Simply answer the questions and add up the points. The sum of your points will indicate your work-out type. After some time you should do this check again and change to another work-out program if necessary. Fitness check 1.
Personal Training How should I exercise In the following chart you will find your individual work-out program with practical realization and frequency. It is best to use a pulse meter or the output in watt* in order to control the optimal intensity of your work-out. Also see p. 007 ”How do I regulate the intensity of my work-out“.
Personal Training How do I regulate the intensity of my work-out It is best to control the individual intensity of your work-out with a heart rate monitor or with the output in watt*. Regulation of intensity with your heart rate You can calculate the optimal heart rate during a work-out according to your age in the graph below.
Personal Training Regulation of intensity with the output in watt (”Watts“)* In using the output in watt you can regulate the intensity of your work-out more precisely because Watt indicates the actual performed work. It is for this reason work-outs applying the output in watt are used for rehabilitative purposes. In the frame of rehabilitative exercises your optimal watt output can be precisely measured with an initial performance check.
Personal Training Equipment adjustments An optimal seating position is crucial for comfortable cycling. Height of seat As a general rule you should be able to reach the pedal with your heel when straightening your leg and aligning it with the pipe supporting the seat. Body position Your handlebars should be set to a position in which you can reach them with slightly bent arms.
Personal Training Cool down/Stretching At the end of your work-out, cool down with 2 minutes easy cycling, you should stretch then the muscles previously used. Hold the described stretching position for about 10 - 20 seconds. You should only feel a slight pull, no pain! Repeat each stretching position three times in a row. Concentrate on keeping your back straight while stretching (no hollow back)! Back side of thigh Place the stretched leg on an elevated surface (step, chair, ...
Personal Training Loose weight, diet and cross training To lose weight, shape up, and ensure maximum success of your fitness program a healthy diet is also very important besides exercising regularly. Here is some information and a few tips concerning this topic. Loose weight Your diet has a significant influence on your health, fitness, performance, and your well being. The most common sins in a diet within our modern society are to much consumption of: • calories • fat (i.e. chocolate) • sugar (i.e.
Personal Training Reduce animal fat in favor of vegetable oils The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals, various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead to health problems. It can help develop various deficiencies like arterioscle-rosis (vascular constriction), gallstones, or overweight.
Personal Training 3. A balanced diet with the ”correct“ amount of calories (see p. 011 ”diet and lose weight“) Your diet should be in balance with your work-out: high in carbohydrates, low in fat and high in protein particularly when doing the Power work-out. To ensure long term success you should not merely exercise without an aim. Success can be planned if you follow the correct system.
www.energetics.
