Exercise Hints - Skandika Fitness MONTREUX SF-1730 Bedienungsanleitung

EXERCISE HINTS

Exercise hints
The following pages 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 menti-
oned in this user manual. In every case, it is necessary to drink enough (e. g. mineral water) during and
after exercise. 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 re-
aching 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 pul-
se. 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.
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 a duration of 5 to 10 minutes are recommended. Some possible stretching
exercises are shown on the pages before. 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.
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.
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