Bedienungsanleitung Rossler REX Trainer CX200 88732 (Seite 32 von 100) (Deutsch, Englisch, Holländisch, Französisch, Italienisch)

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Workout instructions

C Motivation

To successfully complete a training programme, regularity

is a very important point. Mental preparation as well as a

ﬁ xed time period and space per workout session will also

contribute to that goal. We recommend you always keep

your personal goal in sight and if possible, to workout

only when you are in a good mood. Work out continu ously

so that each day helps you come closer to your training

objective.

D Organisation of workout sessions

There are three workout phases that should be done

during every workout:

a) Warming up phase

b) Workout phase

c) Cooling down phase

1. Warming up phase

This phase contributes to improved circulation in your

body and correct muscle function. It also decreases the

risk of cramps and muscle injury. It is therefore recommen-

ded to start with a few stretching exercises (see ﬁ gure)

before every workout session. Each exercise should last

approx. 30 seconds. Avoid sudden movements and do not

strain your muscles. Stop the stretching exercise as soon

as it hurts.

2. Workout phase

When working out, make sure you keep an even and con-

sistent speed. Optimal training means choosing a workout

that keeps your pulse at a value of approx. 70%-85% of

your maximum pulse (target zone). Use the graphic to read

the matching target zone for you.

EThe workout phase should last at least 12 minutes. At the

beginning, a workout time of approx. 15-20 minutes is

usual.

Once you have reached a higher degree of ﬁ tness, you may

have to work out longer and harder.

Watch your posture during the workout:

• Keep your torso upright

• Keep your eyes directed forwards

• Movement should occur from your legs

• Do not exercise without holding on! –

Your arms are meant to stabilize your body.

• Lift your heels up slightly during the workout just as

for the classic cross-country method.

• Change your grip position regularly

3. Cooling down phase

This phase is intended to relax your muscles and your

cardiovascular system. To do so, e.g. reduce your speed

for approx. 5 minutes. Then repeat the stretching exer-

cises as described in Phase 1. Remember not to make

any sudden movements in this phase and do not strain

your muscles.

E Muscle development

To develop your muscles with the home exercise machine,

you will have to choose a higher workout intensity. You

may discover that your ﬁ tness is not sufﬁ cient enough to

keep to the workout programme in its entirety.

In this case, modify your workout plan as follows:

You should work out during the warm up and cool down

phase as usual. But at the end of the exercise phase, in-

crease the intensity so that your legs receive a more in-

tense workout. However, if you exceed the target zone of

your pulse, you will have to decrease your speed!

SIDE BEND

FORWARD BEND

CALF/ACHILLES

OUTER SIDE/

THIGHS

INNER SIDES/

THIGHS

PULSE

MAXIMUM

Cooling down

phase

AGE

target zone

REX_Trainer_CX200_12.indd GB-32REX_Trainer_CX200_12.indd GB-32 02.05.12 08:1302.05.12 08:13

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