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2. Frequency
Most experts recommend a combination of health-conscious nutrition, which must be
adapted according to the training goal, and physical exercise three to five times per
week. A normal adult should train twice per week to retain his/her current level of fitness.
In order to improve his/her condition and to change body weight, a person requires a
minimum of 3 training sessions per week.
3. PHASES OF TRAINING
Each training session should consist of 3 training phases:
• “Warm-up phase"
• “Training phase"
• “Cool-down phase"
In the “warm-up phase”, your body temperature and oxygen intake should slowly
increase. This can be achieved with gymnastic exercise or stretches lasting from 5
to 10 minutes. After the warm-up, the real training should begin (“training phase”).
Training intensity should be low for the first few minutes and should then increase to
the appropriate training intensity for a period of 15 to 30 minutes. To ease circulation
after the training phase and to prevent muscle cramps or pulled muscles, a “cool-down
phase” should follow the “training phase”. During this phase, which should be approx.
5 to 10 minutes long, carry out stretching exercises and/or light gymnastic exercises
lasting 30 seconds each.
4. MOTIVATION
The key to a successful training program is regularity. You should set a firm time and
place for each training day and also prepare yourself mentally for your training session.
Only exercise when you are in a good mood and always focus on your goal. With
regular training, you will notice daily improvements and can see yourself nearing your
personal training goals.
TRAINING BASICS
All tips are intended only as general training tips. The tips listed here have no
medicinal value and are intended solely as a source of information on various
types of training. For a personal detailed training program, please consult a
specialist. People that have heart problems or suffer from any condition that
might be worsened by unusual or non-individual training programs or activities,
MUST consult their physicians before beginning any kind of training.
When training, each individual has different goals. Some can be pushed by the desire to
tone their muscles, whereas some seek a way to improve their body shape and general
health. Muscles respond to stimuli and, simply put, the higher the stimulus the stronger
the response. In layman's terms, this means that when a muscle is required to make a
great effort, it will grow in size in order to face the same effort in the future. On the other
hand, when muscles are required to perform over longer periods, they tend to decrease
in size in order to sustain the effort for an extended time.
When training, each individual needs to set his or her own goals, and then strongly
commit to these very goals.
Losing weight
In order to lose weight, it’s necessary to burn fat. Our body starts burning the fat that it
has stored only when its very last sugar reserves have been used up. A long training
is intended to first burn all the sugar in your bloodstream before burning body fat. To
initiate this process, ride the product for 30, 40 minutes first (longer, if you ate a lot prior
to your workout) with a very low resistance level.
Toning muscles
In order to tone muscles, you have to have them work hard.
Increase the resistance
to a very high level and start pedaling with force.
An interesting variation is training in intervals. This training method alternates between
brief efforts at high intensity and sustained efforts at very low intensity. This method
combines the benefits of the training goals “Toning muscles” and “Losing weight”.
Getting on and off the device
• Stand next to the device. Hold the saddle with one hand and the handlebar with
your other hand. Then, with one foot, slide into the pedal strap.
• Climb onto the saddle and slide your second foot into the pedal loop on the other
side.
• Get off the device in reverse order.
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