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User manual
In the interests of Environmental Protection
At the end of its life cycle, this product must not be disposed of with household waste but
must be taken to a collection unit for the recycling of electric and electronic equipment.
The symbol on the product, the instructions for use or the packaging express mention of
this. The basic materials can be recycled as specified on the labelling. When recycling
the materials and finding other utilisation for used equipment, you are making a
significant contribution towards protecting our environment.
Ask at your council about the respective local disposal sites.
Exercise hints
The following pages will explain how to use your item and will inform you about some
general basics about fitness training. In order to reach your personal training aims, it is absolutely
necessary to read and keep in mind all the points mentioned here in this user manual.
Generally, it is necessary to drink sufficiently during your exercise (we recommend mineral water
or an isotonic sports drink). Thank you and we hope you will have lots of success in reaching your
aims! In order to reach perceptible improvements for your body and health, you need to pay
attention to the following factors enabling you to determine the necessary training required:
1. Intensity
The intensity of your exercise has to exceed the intensity of your normal daily exertion, without
reaching the point of being breathless or exhausted.
A suitable coefficient for an effective workout can be your pulse-frequency. It should remain
between 70% and 85% of your maximum pulse (how to calculate and find out, please check the
pulse-chart in this manual).
During the first weeks the pulse should be kept in the lower range around 70% of your maximum
pulse. In the following weeks and months you should continuously increase the intensity to the
maximum of 85% of your maximum pulse.
The better your endurance gets, the more you have to increase the training intensity. This can be
reached through a longer exercise time and/or a higher load/ difficulty.
If you would like to measure your pulse-frequency manually, you can choose out of the following:
a) Pulse-measuring through feeling your pulse e.g. on the hand-joint or on the neck and counting
all beats in a minute.
b) Pulse-measuring through suitable and approved medical pulse-meters (available at specialized
dealers).
2. Frequency
Most experts recommend the combination of a healthy nutrition according to your personal
exercises and 3 up to 5 workouts per week. An adult needs a minimum of 2 workouts per
week to keep his/ her current constitution. 3 or more workouts will increase your personal
fitness grade.
3. Organization of your workout session
Each workout session should consist of 3 phases: warm-up, exercise and cool-down.
Always start with a warm-up, in which your body's temperature and the oxygen-flow will be
increased. For this phase gymnastic exercises with duration of 5 to 10 minutes are re-
commended. Some possible stretching exercises are shown here below.
After this the exercise phase should begin. The training intensity should be low for the first few
minutes and should then be increased to the final intensity for a period of 15 to 30 minutes.
In order to support your blood circulation system and to prevent strains and stiffness, you should
do a "cool-down phase" after the exercise phase.
In this phase light stretches and gymnastic exercises should be done for about 5 to 10 minutes,
with holding the stretching amplitude for at least 30 seconds.
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