Before every training session you should warm-up for 5-10 minutes.
Some stretching and pedalling with low pedalling resistance will get you started.
Dkn warming-up program
Stretch or flexibility training is vital for a fit and healthy physique. By training your body to become more supple,
you will improve circulation and help keep your muscles mobile. The Dkn warming-up programme allows you to
achieve a supple and well-toned form.
If you have not focused on stretch training before, start with gentle stretches and increase the length or time of
the stretch as you become more flexible over time. With a wide variety of fitness items throughout the Dkn range,
you will always find a product to match your fitness level.
Prior to exercise, make sure you warm up thoroughly to protect against injury and prepare yourself for the
activity to come. Warm up for 8 to 10 minutes by walking or jogging lightly on the spot or use a Dkn treadmill,
bike or elliptical strider. Try to include some simular movements that make up your workout, include stretches to
target your tighter muscles. The duration of the warm up activity will depend on the intensity of your workout as
well as your own fitness level.
Work-out
During the actual training a rate of 70% -85% of the maximum pulse rate should be chosen.
The time-length of your work out can be calculated with the following rule of thumb:
daily work-out:
approx. 10 min. per unit
2-3 x per week:
approx. 30 min. per unit
1-2 x per week:
approx. 60 min. per unit
Cool down
To introduce an effective cool-down of the muscles and the metabolism the intensity should be drastically
decreased during the last 5 – 10 minutes.
Stretching is also helpful for the prevention of muscle ache.
Success
Even after a short period of regular exercises you will realise that you constantly have to increase the pedalling
resistance to reach your optimum pulse rate.
The units will be continuously easier and you will feel a lot fitter during your normal day.
For this achievement you should motivate yourself to exercise regularly. Choose fixed hours for your work out
and do not start training too aggressively.
An old saying amongst sportsmen says:
“
The most difficult thing about training is to start it
.”
Wishing you lots of fun and success with your Dkn exerciser
.
All data displayed are approximate guidance and cannot be used in any medical application.
Heart rate displayed is an approximate read-out, and may not be used as guidance in any
cardio-vascular related medical or paramedical program.
