Operation Manual

GB-31
ENGLISH
Workout instructions
2. Workout phase
When working out, make sure you keep an even and con-
sistent speed. Optimal training means choosing a workout
that keeps your pulse at a value of approx. 70%-85% of
your maximum pulse (target zone). Use the graphic to read
the matching target zone for you.
EThe workout phase should last at least 12 minutes. At the
beginning, a workout time of approx. 15-20 minutes is
usual.
Once you have reached a higher degree of fi tness, you may
have to work out longer and harder.
Watch your posture during the workout:
• Keep your torso upright
• Keep your eyes directed forwards
• Movement should occur from your legs
• Do not exercise without holding on! –
Your arms are meant to stabilize your body.
• Lift your heels up slightly during the workout just as
for the classic cross-country method.
• Change your grip position regularly
3. Cooling down phase
This phase is intended to relax your muscles and your
cardiovascular system. To do so, e.g. reduce your speed
for approx. 5 minutes. Then repeat the stretching exer-
cises as described in Phase 1. Remember not to make
any sudden movements in this phase and do not strain
your muscles.
E Muscle development
To develop your muscles with the home exercise machine,
you will have to choose a higher workout intensity. You
may discover that your fi tness is not suffi cient enough to
keep to the workout programme in its entirety.
In this case, modify your workout plan as follows:
You should work out during the warm up and cool down
phase as usual. But at the end of the exercise phase, in-
crease the intensity so that your legs receive a more in-
tense workout. However, if you exceed the target zone of
your pulse, you will have to decrease your speed!
F Weight loss
For your body to work correctly, it will need „fuel“ just
like a motor. The muscles receive oxygen from the cardi-
ovascular system of the body. This oxygen supplies ener-
gy to the muscles on the one hand and is also used to
burn carbohydrates or fats on the other hand. Due to the
chemical composition, the conversion of body fats to en-
ergy can only then occur,
if you do aerobic training, me-
aning you have suffi cient oxygen while exercising. Anae-
robic training („being breathless“) causes oxygen
defi ciency, which means fat cannot be broken down. The
body still has enough oxygen at 50% to 80% of the maxi-
mum pulse (maximum pulse = 220 - age) and can achieve
the best results in this area regarding fat burning. Fat
burning is increased the more often and longer you com-
plete such a workout. .
PULSE
MAXIMUM
Cooling down
phase
AGE
target zone
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