Bedienungsanleitung Rossler REX Trainer Minicycle 88744 (Seite 18 von 60) (Deutsch, Englisch, Holländisch, Französisch, Italienisch)

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Workout instructions

Using your ﬁ tness machine will provide you with numerous

advantages. It will improve your physical ﬁ tness, emphasize

your muscles, and help you lose weight in conjunction with a

calorie-reduced diet.

DESIGNING YOUR WORKOUT/NOTES

To achieve an optimal workout, you should consider several

important things regarding the manner (of working out) and

organization of your workout before you begin. To improve

your health and body, you should consider the following

factors when planning your workout:

A Intensity

The workout must be organised in such a way that the

physical effort during the workout is higher than your

normal effort. But breathlessness or exhaustion may not

occur. During an effective workout, your pulse should be

between 70% and 85% of your maximum pulse (see also

the „Workout Phase“ chapter).

During the ﬁ rst few weeks of your workout, your pulse

should be at roughly 70% of your maximum pulse and

slowly increase to 85% of your maximum pulse in the

following weeks and months. The workout requirements

could be increased, e.g., by extending the workout dura-

tion and/or increasing the levels of difﬁ culty according

to your increasing condition. The following resources can

help you to check your pulse rate:

a) You can feel your pulse rate yourself and count the

beats per minute (e.g. at your wrist)

Measurement

of pulse rate by the usual methods.

b) You can measure your pulse with the sensor surfaces

attached to the handle.

c) You can also determine your pulse rate using speciﬁ c

calibrated pulse measuring devices.

Pulse measurement by sensor is only an orientation, as mo-

vement, friction, perspiration etc. can cause deviations from

the actual pulse. The pulse beat related electrodermal effect

of some people is so low that the result is insufﬁ cient for

accurate pulse measurement.

B Frequency

Experts recommend 3–5 workout sessions per week, de-

pending on your training goal. Your workout should be

accompanied by a balanced and healthy diet. An average

adult requires at least 3 workout sessions per week to

change their body weight or improve their condition, or

2 workout sessions per week to maintain their current

condition.

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.

Workout instructions

SIDE BEND

FORWARD BEND

CALF/ACHILLES

OUTER SIDE/

THIGHS

INNER SIDES/

THIGHS

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