Maxxus 600354-00019-0001, Installation & Operating Manual

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Training Recommendations

Preparation Before Training

Before you start training make sure that not only your training device is in perfect condition, your body must also 
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-

sult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly be able to give 

you valuable advice and information. This applies to people who are over 35, have problems with overweight, 
heart or circulatory system problems.

Training Plan

Essential to effective, target orientated, and motivating training is to have a forward-looking trainings plan. 

Plan your fitness training as an integral part of your daily routine. If you don’t have a fixed plan, training can 

easily interfere with regular commitments or continually be put off to another unspecified time.

If possible, create a long term monthly plan and not just from day to day or week to week. A training plan should 

also include sufficient motivation and distraction during training sessions. An ideal distraction is to watch TV 

during training as this diverts your attention both visually and acoustically. Make sure that you reward yourself 
and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes 
within two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you 
have not allowed yourself till then.

Warm-Up Before Training

Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the 
up-coming exertion in training.  

Cool-Down After Training

Do not just get off your training device immediately the training session is finished. Like with the warm-up stage 

you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your 
muscles thoroughly. 

Front Thigh Muscles

Support yourself with your right hand against the wall or on your training device. Bend 
your knee and raise your left foot backwards so you can hold it with your left hand. Your 

knee should be pointing straight down to the floor. Pull your leg backwards until you feel 

a light pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot 

go and stand it back on the floor. Repeat the exercise with your right leg.

Inner Thigh Muscles

Sit on the floor. Pull the soles of your feet together in front of you raising your knees 

slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press 

your thighs down towards the floor with your arms until you feel a light pulling in your 

thigh muscles. Hold this position for 10 to 15 seconds. Make sure to keep your upper 
body straight throughout the exercise. Release the pressure from your thighs and slowly 
stretch out your legs to the front. Stand up slowly steadily. 

Legs, Calves and Buttocks

Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of your 

foot on your right thigh. Bend your top body over so you can stretch out your right hand 
to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and 
sit slowly and steadily up straight again. Repeat this exercise with your left leg. 

Leg and Lower Back Muscles

Sit on the floor with your legs stretched out. Stretch forward with your hands and try to 

grasp the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let 
go of your toes and slowly and steadily sit back up straight again.