Crivit POWER TOWER Gebrauchsanleitung Seite 41

Training instructions
Health hazard!
Incorrect or excessive training that is not
adapted to your physical condition
can lead to health hazards.
• Before starting your training program-
me, consult a doctor to identify and
prevent any health risks. Your doctor's
advice is indispensable regarding your
heart rate, blood pressure and choles-
terol levels.
• Observe your body signals during the
workout. If you feel pain, tightness in
your chest, irregular heartbeat, extre-
me breathlessness, dizziness or light-
headedness at any time during your
workout, stop your workout immedia-
tely and see your family doctor.
Risk of injury
Improper training and handling of the
device may result in injury.
• Have your doctor carry out a general
fitness check and clarify any cardiova-
scular or orthopaedic problems before
starting your training programme.
• Note that training incorrectly and ex-
cessively can endanger your health.
• Do not exercise if you feel uncom-
fortable, tired or exhausted. Stop the
exercise immediately if you become
weak or dizzy, you get nausea, chest
pain or if you experience rapid heart-
beat or other symptoms. In this case, it
is essential to contact a doctor.
• Exercise extra carefully when pregnant.
• Wear suitable shoes and clothing that
is air permeable and comfortable.
• Always do warm-up exercises before
using the Power Tower. Then slowly
start exercising and increase the load
until you reach your desired perfor-
mance level. Keep small children away
from the Power Tower, especially while
exercising.
Moderate endurance training (for
example, twice a week for 30 minutes
each) can promote health and improve
mobility. Strength training strengthens
the muscles. The mobility of the joints is
increased - risk of injury is reduced.
Each training session should consist of
the following three parts:
• Warm-up
• Endurance/cardio training and/or
strength training
• Cool-down & stretch
We recommend the following training
structure:
• Ideally, exercise about 3-4 times a
week.
• Make sure that there is a rest day bet-
ween each workout so that your body
and muscles can recover sufficiently.
• Finish each workout with a cool down
and stretch.
• Start your workout with about 7–8
repetitions per set of exercises. Then
slowly increase the number of repe-
titions according to your individual
preferences to 11–12 repetitions per
set of exercises.
• Reduce the scope of your workout if
you notice fatigue in your muscles.
Warm-ups:
The aim of warming up is to prepare
the body for hard training, stimulate the
cardiovascular system and protect liga-
ments, tendons and joints from injury. It
also helps to reduce the risk of cramps
and muscle injuries. Each workout
should start with warm-up exercises. The
more strenuous the subsequent training
session, the more important it is to warm
up.
• Start each workout with a warm-up
period of at least 10 minutes.
• You can easily stretch your muscles
while warming up. To do this, select
one of the exercises in the chapter
„Stretching exercises" for each muscle
group.
Cool-down and stretch
A cool down initiates the relaxation
phase of the workout. The goal of the
cool-down is to reduce your pulse rate
as much as possible in order to prevent
muscle soreness, among other things.
After the workout, you should definitely
stretch your muscles. Stretching brings
the muscle back to its original position
and thus prevents muscle shortening. The
more strenuous the training session, the
more important it is to stretch.
• Finish each workout with a cool-down
phase of at least 10 minutes.
• Lower your pulse rate as much as pos-
sible during the cool-down phase.
• In particular, stretch those muscle
groups that you have particularly stres-
sed during training.
• Stretch the muscles for about 20 se-
conds each.
• Perform the stretching exercises in such
a way that the stretch is felt but does
not hurt.
Stretching
Stretch the front of the thigh
These exercises stretch the hip flexors
and knee extensors
1. Stand next to a wall.
2. Place both knees side by side and
raise your pelvis and spine.
3. Brace your left hand against a wall
and pull your right foot toward your
buttocks with your right hand. Do not
bend your knee to the maximum.
4. Hold this position for about 20
seconds.
5. Repeat the exercise with the other leg.
1. Kneel on a soft surface.
2. Place your left knee at a 90° angle.
3. Keeping your back straight, push
your pelvis forwards on the side you
want to stretch.
4. Hold this position for about 20
seconds.
5. Repeat the exercise with the other leg.
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