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Verfügbare Sprachen
Verfügbare Sprachen
User manual
4. Motivation
The key to a successful workout is regularity. We recommend, that you organize your
training plan in the way, that you arrange a fix place and time for each workout day.
You should also prepare mentally for your exercises. Begin your workouts only if you are in a good
mood. If you keep exercising continuously you will improve step by step.
Additional training hints:
Please pay attention to the following points when exercising with this item:
1. Pay attention that the moveable bars will not hit you when you step on this item. Step on the
lower pedal first and grasp both handgrips and finally place your second foot on the other
pedal.
2. Start to walk and additionally move the same side arm together with the bar to rear side while
your foot is walking forward.
This kind of movement is uncommon for a beginner, but after some time of exercise you will get
used to it and then you can increase your walking / running speed. This movement is a very
effective training movement, which is working your whole body and your endurance at one time.
Take your time – start slowly and often make pauses. After some weeks of exercise you may
slowly increase training intensity. If you want to step off the item, stop the movement and slowly
step off.
What are the fixed grips for?
They are a help if you want to step off the item, but their main reason is another point:
You can exercise a very high intensity full speed running training while grasping on them.
This is not possible with while you have your hands on the moveable bars, because when you
are running very fast, your arms could not provide the same speed.
However, this high intensity high speed running training is for very experienced persons only!
The body has to be in a special position, so that the (free) moveable bars will not hit you
during running.
Stretching exercises for the leg-muscles
The stretching exercises on the following page are suitable for warm-up AND cool-down phase.
The difference is the way of doing the stretches in these both phases.
In the warm-up phase the stretches should only be held in the extended position for app.
5 to 10 seconds (short stretching) and then the stretch needs to be released again.
This will increase the muscular tension and prepare the muscle for the coming exercise.
In the cool-down phase the stretches should be hold for at least 30 seconds in order to
lower the muscular tension after your exercise and beware from stiffness.
In general you should never stretch too hard. If you should feel pain, immediately stop the
stretching movement and pay attention that you will stretch only that far, that you will not feel
any pain for future exercise.
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