Warm-Up
At the beginning of each training session, you should limber up for about 3-5
minutes, increasing the exercise slowly so as to get your cardiovascular system
and your muscles going.
Cool-Down
So-called “cooling down” is equally important. After each training session, you
should carry on running slowly for a further 2-3 minutes.
For the further duration of your training, your exercise levels should first of all
be increased via the extent of exercise, i.e. instead of 10 minutes, do 20 minu-
tes, or instead of training 2x weekly, train 3x. Along with structuring you endu-
rance training to suit your personal requirements, you can also fall back on the
programs in the running belt’s training computer.
You can determine whether or not your course of training has had the desired
effects after a few weeks by doing the following:
1. You achieve a certain level of staying power with less cardiovascular out-
put than before;
2. You achieve a certain level of staying power for a longer period of time,
though with the same cardiovascular output;
3. After achieving a certain level of cardiovascular output, you recover more
quickly than previously.
Special training instructions
Everyone will be familiar with the motions associated with running.
Nevertheless, attention should be paid to certain points when engaging in training
by running:
• Before commencing training, ensure that the appliance has been correct-
ly erected and that it is firmly positioned.
• Mount and leave the appliance only when the running belt has come to
a complete stop and support yourself using the handle,
• Attach the cord of the safety key for stopping the belt securely to your
clothing before starting the running belt. Also put on the ear-clip or the
chest strap and activate the computer.
• Wear proper runners or sport shoes when training.
• There is a difference between running on a running belt and running on
a normal surface. You should, therefore, prepare yourself for running by
first of all walking slowly.
• Hold on securely to the handle for the first few training sessions so as to
avoid uncontrolled movements, which could potentially cause a fall. This
applies, in particular, when operating the computer during running.
• Beginners should not select too high an angle of inclination for the run-
ning surface so as to avoid excessive exercise-loads.
• If at all possible, maintain a regular rhythm when running.
• Keep to the centre of the running surface when training.
17
GB
GB
Running Belt TORONTO
M9788-T
Training frequnecy Extent of training session
1
st
week
3 x weekly 1 minute running
1 minute walking
2 minutes running
1 minute walking
2 minutes running
1 minute walking
1 minute running
1 minute walking
2
st
week
3 x weekly 2 minutes running
1 minute walking
3 minutes running
1 minute walking
2 minutes running
1 minute walking
3
st
week
3 x weekly 3 minutes running
1 minute walking
4 minutes running
1 minute walking
3 minutes running
1 minute walking
4
st
week
3 x weekly 4 minutes running
1 minute walking
5 minutes running
1 minute walking
4 minutes running
1 minute walking
