General fitness tips
Start your exercise programme slowly, i.e. one exercise unit every 2 days. Increase your exercise session week
by week. Begin with short periods per exercise and then increase these continually. Start slowly with the exercise
sessions and don’t set yourself impossible targets. In addition to these exercises, do other forms of exercise such
as jogging, swimming, dancing and/or cycling.
Always warm up thoroughly before exercising. To do so, carry out at least five minutes of stretching or
gymnastic exercises to avoid muscle strains and injuries.
Check your pulse regularly. If you do not have a pulse measuring instrument, ask your GP how you can measure
your heart rate effectively. Determine your personal exercise frequency range to achieve optimal training
success. Take into account both your age and your level of fitness. The table on page 16 will give you a
reference point for determining the optimal exercise pulse.
Make sure you breathe regularly and calmly when exercising.
Take care to drink enough while exercising. This ensures that the liquid requirement of your body is satisfied.
Consider that the recommended drinking amount of 2-3 litres per day is strongly increased through physical
strain. The fluid you drink should be at room temperature.
When exercising on the device always wear light and comfortable clothing as well as sports shoes. Do not wear
any loose clothing that could tear or become caught in the device whilst exercising.
Exercises for your personal work-out
How high or low should your heart rate be during exercises?
Your GP can give your more information on the current guidelines.
Age
Heat rate frequency range 50-75%
(beats per minute)
- ideal training pulse -
Maximum heart rate frequency
100%
20 years
100-150
200
25 years
98-146
195
30 years
95-142
190
35 years
93-138
185
40 years
90-135
180
45 years
88-131
175
50 years
85-127
170
55 years
83-123
165
60 years
80-120
160
65 years
78-116
155
70 years
75-113
150
COPYRIGHT(c) 1997 AMERICAN HEART ASSOCIATI0N
Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends with exercises for cooling down and
relaxing. These warming up exercises prepare your body for the subsequent demands made upon it. The cooling
down / relaxation period after the exercise session ensures that you do not experience any muscular problems. In
the following you will find stretching exercise instructions for warming up and cooling down. Please pay
attention to the following points:
NECK EXERCISES
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest in a
semi-circle and then turn your head to the left. You will feel a comfortable tension in your neck again.
You can repeat this exercise alternately several times.
