Training Tips; Workout Instructions - sportplus power gym Bedienungsanleitung

6. TRAINING TIPS

IMPORTANT NOTES ON TRAINING
• Please consult your physician before beginning training. Ask your physician about
the extent of training appropriate for you. Improper or excessive training may result
in damage to health.
• Do not overstrain your own body. Do not train when you are tired or exhausted. If you
are unaccustomed to physical activity, begin slowly.
• Cease training immediately if you feel any pain or discomfort.
• Do not eat anything for a half hour before and after training.
• Breathe evenly and calmly during training.
• To prevent injury, begin each training session with warm-up exercises and end with a
cool-down phase. You can use the exercises described in this manual. You can also
find more exercises in relevant literature.
• Be sure to drink enough fluids during training. Please note that it the recommended
fluid intake of approx. 2 liters daily increases through physical strain. The fluids you
drink should be at room temperature.
• Use the product only wearing sports wear and appropriate shoes with nonslip soles.
Do not wear loose clothing that could catch on the unit during training.
• Check your pulse regularly. Establish your personal training frequency range to
achieve the best training results. Take into consideration your age as well as your
physical condition. The following table offers a reference point for establishing your
ideal training pulse:
Age Heart rate range 50-75%
(beats per minute)
- ideal training pulse -
20 years of age 100-150
25 years of age 98-146
30 years of age 95-142
35 years of age 93-138
40 years of age 90-135
45 years of age 88-131
50 years of age 85-127
55 years of age 83-123
60 years of age 80-120
65 years of age 78-116
70 years of age 75-113
SP-TG-001-IM-INT-06.indb 36-37
Maximum heart rate 100%
(220 beats – age)
200
195
190
185
180
175
170
165
160
155
150
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6. TRAINING TIPS
WARM-UP EXERCISES / STRETCHING / COOL-DOWN
A successful training session begins with warm-up exercises and ends with a cool-down
phase. The warm-up exercises prepare your body for the subsequent strain of training.
The cool-down phase after training helps avoid aching or stiff muscles.

7. WORKOUT INSTRUCTIONS

IMPORTANT!
To guarantee a long service life, make sure that the rollers run smoothly before using the
device.
ADDITIONAL WEIGHTS:
You may add additional weights to the barbells (10). Suitable for use are commercially
available weight plates with a 30 mm barbell hole. The maximum weight may not exceed
20 kg.
Please have yourself checked by a physician before beginning with fitness training!
Please note that only part of the exercises will be demonstrated below. You can expand
each exercise with hand rotation (palm facing up or down), lying rotation (lying on your belly
or back), sitting rotation (facing forward or backward on the device), various leg positions
(squatting on the padding, cross-legged, with outstretched legs on the padding and upright
torso). We wish you the best of success in your fitness training.
1. Shoulder pull: lateral shoulders, neck
Slowly raise your extended arms out to your sides, hold briefly in a horizontal position
before lowering.
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