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Examples of exercising plans:
Weeks 1-4: strength and endurance (approx. 40-60% of maximum force)
Weeks 5-8, muscle-promotion training (approx. 60-80% of maximum force)
Always start your session with a set of exercises to warm up. Make use
of intervals to do loosening-up exercises. Exercise with your FITMASTER
2-3 times per week and take every opportunity to exercise in different
ways e.g. by walking, jogging, cycling and swimming.
You will soon notice that regular exercise increases your general fitness
and sense of wellbeing.
Caution!
You are using a machine that has been designed and built to the latest
safety standards. Any possible sources of danger that could lead to injury
have been extensively eliminated. The machine is intended for use by
adults only.
Wrong or excessive training can damage your health. Before commenci-
ng a course of fitness training, arrange for a medical check-up to see if
you are in a state of health suited to training on the machine. The result
of the check-up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that
the nature of children who are using the machine can lead to unforeseen
situations and hazards for which the manufacturer cannot be held liable.
If children are allowed to use the machine, they should be instructed on
its correct use and dangerous situations explained to them.
The machine must be carefully assembled by an adult. It must be ensured
that the machine is not used until it has been fully assembled.
When used for regular training/exercising, we recommend checking all
parts of the machine (especially screws, nuts, bolts and ropes) every 1 to
2 months. So that the intended level of safety is maintained, the machine
is to be taken out of use if any parts are worn. The worn parts are to be
exchanged immediately.
No. of sets Repeats Intervals
speed of
2 - 4 16 - 20 60 sec. brisk
movement
The FITMASTER power center is a versatile multi-functional home-
training unit for optimum fitness training with special emphasis on
muscle-power. To ensure that your exercising is in keeping with your
general health, please read the following instructions and observe them
at all times:
1. Newcomers should avoid using excessively heavy weights.
2. During start-up sessions, use weights that can used for
15 repetitions without gasping for breath.
3. Always breathe regularly: breathe out when pushing against the load
(concentric phase) and breathe in when releasing it (eccentric phase).
Avoid forced breathing.
4. Carry out all movements evenly and smoothly without jerking.
5. All movements should be carried out to their full extent to prevent con-
traction of the muscles. However, in the bending and stretching positi-
ons ensure that the muscles are tense enough to minimise strain on
the joints.
6. Pay particular attention to keeping your back in a stable position. To
ensure this, keep the tension of the belly muscles constant during
exercising.
7. Always remember that your tendons and joints do not develop as
quickly as your strength and muscle power.
For this reason increase the amount of exercise in the following order:
I.
First increase your exercising frequency (number of exercising sessions
per week)
II. Increase the length of your exercising sessions (number of sets per
exercise)
III. Then increase the exercising strain (i.e. increase the weights used).
Important before beginning your training program, consult your
doctor to ensure that you are fit enough to use the FITMASTER power
center. Base your program on the result of this medical examination.
The above mentioned and yet to follow training instructions are only sui-
table for healthy people.
Recommendation for exercising
For general fitness and health the most suitable types of training are
strength and endurance training as well as training aimed at building
up the muscles (hypertrophy training). For strength and endurance ex-
ercising it is best to use lighter weights (approx. 40-50% of maximum
force*) and brisk but controlled speed of movement. The number of re-
peats should be between 16 and 20.
For exercises designed to build up muscles, it is advisable to use heavier
weights (approx. 60-80% of maximum force*) with a moderately slow
speed of movement.
After about four weeks of strength and endurance exercising, a mode-
rate program of muscular exercising can be begun. For older people it
is especially important to maintain and build up muscle mass in order to
relieve unnecessary strain on the joints.
*“Maximum individual strength“ is defined as the effort which you as an individual must exert to
overcome a heavy load once.
GB
Instructions for using the power center FITMASTER
No. of sets Repeats Intervals
speed of
3 - 4 10 - 14 3 - 4 min. moderately slow
movement
TA FITMASTER_Standard.indd 3 27.05.11 13:09
3 …

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