GB-32
Workout instructions
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.
2. Workout phase
When working out, make sure you keep an even and con-
sistent speed. Optimal training means choosing a workout
that keeps your pulse at a value of approx. 70%-85% of
your maximum pulse (target zone). Use the graphic to read
the matching target zone for you.
EThe workout phase should last at least 12 minutes. At the
beginning, a workout time of approx. 15-20 minutes is
usual.
Once you have reached a higher degree of fi tness, you may
have to work out longer and harder.
Watch your posture during the workout:
• Keep your torso upright
• Keep your eyes directed forwards
• Movement should occur from your legs
• Do not exercise without holding on! –
Your arms are meant to stabilize your body.
• Lift your heels up slightly during the workout just as
for the classic cross-country method.
• Change your grip position regularly
3.
Cooling down phase
This phase is intended to relax your muscles and your
cardiovascular system. To do so, e.g. reduce your speed
for approx. 5 minutes. Then repeat the stretching exer-
cises as described in Phase 1. Remember not to make
any sudden movements in this phase and do not strain
your muscles.
E
Muscle development
To develop your muscles with the home exercise machine,
you will have to choose a higher workout intensity. You
may discover that your fi tness is not suffi cient enough to
keep to the workout programme in its entirety.
In this case, modify your workout plan as follows:
You should work out during the warm up and cool down
phase as usual. But at the end of the exercise phase, in-
crease the intensity so that your legs receive a more in-
tense workout. However, if you exceed the target zone of
your pulse, you will have to decrease your speed!
SIDE BEND
FORWARD BEND
CALF/ACHILLES
OUTER SIDE/
THIGHS
INNER SIDES/
THIGHS
PULSE
MAXIMUM
Cooling down
phase
AGE
target zone
REX_Trainer_CX200_12.indd GB-32
REX_Trainer_CX200_12.indd GB-32
02.05.12 08:13
02.05.12 08:13
