10
For personally documenting your exercises, you can enter the reached exer-
cise values in the performance table.
Before and after each exercise unit, 5 minutes of gymnastics can serve for
warming up or cooling down. Between two exercise units there should be
an exercise free day if you prefer exercising 3 times a week for 20 – 30
minutes. Otherwise there is no reason to not exercise daily.
Motion sequence (Cross Training)
The motion sequence of Cross Training is already determined through the
elliptical rotation of the pedal surfaces and the suspension of the grip bar.
Still some points should be observed:
■ Always make sure the construction and state of the device is correct be-
fore exercising.
■ When getting on the device, one pedal surface must be in the lower, on
in the upper position. Grab the grip bar with both hands and first step
on the lower pedal surface. When getting off, first get off the upper pedal
surface.
■ Adjust the pedal surfaces on the optimal distance to the grip bar for you;
make sure in doing so that there is enough freedom of the legs to the
grip bar.
■ Exercise with the corresponding sports shoe and pay attention to the safe
condition of the pedal surfaces.
■ Do not exercise without holding on. Hold the grips between the movable
grip bars if you only want to exercise your lower body.
■ Make sure that you have an equal, round movement.
■ While exercising, vary between forward and backward movements of
the pedal surfaces in order to stress the leg and bottom muscles in diffe-
rent ways.
With regular exercising, you can increase your endurance, your energy
and thus your well being. The success of the exercises is optimized by a he-
alth-conscious lifestyle which is determined by a balanced, adequate diet.
Training frequency Extent of training session
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
4th week
3rd week
2nd week
1st week
