BungyPump Energy, Instructor'S Manual

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Page 2: ... 9 2 1 Different levels of exercise 9 2 2 General exercise advice 9 2 3 Improvements from physical activity 10 2 4 Heart rate training 11 3 BungyPump 6 week Training Program 12 4 Selection of Exercises 14 4 1 Warm up and stretching 14 4 1 Strength 19 5 Holistic Approach to Well Being 23 5 1 Dietary advice 23 5 2 Balance Mindfulness 24 6 Appendix 25 6 1 The BungyPump story 25 www bungypump com ...

Page 3: ...s one of the most successful fitness products on the Swedish market today Being suitable for both urban and more natural environments BungyPump appeals to everyone s needs and has proven to be extremely popular with all ages and fitness levels and has managed to capture the imagination of those who don t usually participate in regular exercise The BungyPump training pole has succeeded in overcomin...

Page 4: ... BungyPump is the well documented benefits offered to those involved in rehabilitation programs The built in suspension offers soft and gentle exercise while activating a wide range of muscle groups in the back and upper body BungyPump is recommended and used by physiotherapists and other medical specialists which has been very important to the success and wide spread appreciation of BungyPump on ...

Page 5: ...ands on experience Elite athletes The fact that BungyPump has been embraced by leading sports and fitness personalities in Sweden has been very important to the success on the Swedish market Through endorsements from top level skiers who find BungyPump to be an excellent complement to their training schedules and opinion leaders in the fitness world who have recognised the unique benefits of Bungy...

Page 6: ...gth at the same time while still being soft and gentle on shoulders and elbows It can be used by everyone regardless of age fitness level and gender Specifications Length adjustable 115 155cm Shafts lower aluminium Grip ergonomically formed handle in EVA with strap Tip tungsten Shaft upper ABS copolymer Foot natural rubber BungyPump Number One with 4 kg resistance For those who take everyday exerc...

Page 7: ... locking device and pull gently on the two upper straps to lock into position 4 Slip your hand into the loop from below and then grasp the handle of the pole Hold the pole in a comfortable and relaxed way 5 Gently place the pole on the ground in line with the back of your foot or immediately behind your heel and then press downwards Walk or jog with a normal rhythm alternating your left leg and so...

Page 8: ...ning poles means that compared with traditional training poles the pole hits the ground in a way which is softer for your shoulders and elbows In addition by pressing down firmly and resisting the upward spring of the poles while walking muscular strength endurance and stability increases in most groups of muscles BungyPump training stimulates in particular the muscles of the upper arm triceps the...

Page 9: ...e gives you tools and the opportunity to improve your health Everyone can exercise regardless of age strength or health condition Include interval training and use stairs and hills to increase endurance strength and fitness Be outside in the fresh air and be in close touch with trees and nature in general All this releases endorphins within our bodies and creates well being Find a good balance wit...

Page 10: ...ch the heart and all the muscles easier It also decreases the risk for blood clot IMMUNE SYSTEM is enforced with moderate exercise ENERGY INTAKE increases and as a result the very dangerous abdominal fat decreases BLOOD LIPID improves MUSCULAR SYSTEM becomes more enduring Takes up the glycols and the fatty acids more efficiently and as a result the blood sugar level is more stabilized STRESS HORMO...

Page 11: ... measure your resting heart rate The higher your resting heart rate the more effort the heart needs to make in order to pump blood through the body The lower your resting heart rate the better your condition Below are guidelines for the recommended heart rate level for each type of training 50 60 of maximum heart rate very low intensity training Warming up or walking while still keeping a normal c...

Page 12: ...2 40 5 30 5 2 3 50 5 30 10 5 2 2 4 60 5 40 10 5 3 2 5 70 90 10 50 60 10 20 5 5 2 6 70 90 10 50 60 10 20 5 2 2 MHR Maximum Heart Rate Interval Training Mix between different techniques for example switch between walking the Standard Swing and the Double step five minutes each Below are the three different walking techniques Standard swing the classical style Double steps mostly used in uphill walki...

Page 13: ... calories at high speed Rest 2 days Week 5 By this week you are an experienced user of BungyPump Increase the amount of minutes for each walk and push yourself even more Take 60 minute walks with interval training at 70 80 MHR three days and 30 minute walks with interval training at 80 90 MHR two days Your level of fitness is improving Rest 2 days Week 6 Last week and you are now walking and exerc...

Page 14: ... back and forth and lift your legs to a 90 degree angle as if you were marching but stay in one place Swing opposite arm and leg Challenge Keep marching but add more bounce to it and lift your legs higher Neck Bend Hold both poles with straight arms lowered Straighten the back and lower the shoulders Tilt the head to the right and feel the neck stretch Repeat for the left side www bungypump com ...

Page 15: ... your ears and let them down Repeat Upper Body Twist While holding the both poles place them behind your shoulders Stand with both feet facing forward and shoulder width apart Use the poles to keep your upper body straight and turn the upper body while holding the poles to the right side Repeat the same movement to the left side www bungypump com ...

Page 16: ...raight and start moving the arms in a backward motion Half Moon Swing Hold one pole with both hands above the head with both arms slightly bent Bend the whole torso in line with the body to the right but make sure to keep your legs and hips still Repeat this to left side as well www bungypump com ...

Page 17: ...hest and arms stretch Alternate with having the front of your hand turned away from the body Toe Lift Place both poles on the ground in front of you at shoulder width and with both arms holding the poles Stand with feet shoulder width apart Put one foot into a toe standing position and slowly lower the foot back to the floor Repeat for each foot www bungypump com ...

Page 18: ... backside of the front legs thigh stretch hamstring Switch legs and repeat Back Leg Stretch Hold both poles in front of the body with slightly bent arms Place one foot in front in line with the poles and bend it slightly Take a big step backwards with the other leg and stretch it out Press down the forward leg and come into a partial lunge position Feel the front of the rear leg stretch www bungyp...

Page 19: ...Challenge When pressing down the poles hold them pressed for 5 seconds each and then release Arched Back Stand with legs shoulder width apart and arch the back so that the upper body is bent forward When in this position place both poles in front of the body with arms stretched out forward Press down both poles and make sure to only use the arm muscles Challenge When pressing down the poles hold t...

Page 20: ...on and hold balance Switch legs and repeat Challenge While in position and having the arms stretched out in front of the body press down both poles Try and bend your knees simultaneously Chest Press Hold one pole with both hands and slightly bent arms in front of your chest Straighten and lower the shoulders While holding press the pole together and release Challenge While pressing the pole togeth...

Page 21: ... angle Straighten and lower the shoulders While holding press the pole together and release Challenge While pressing the pole together bend your knees Back Bound Hold one pole with both hands behind the lower back area Straighten and lower the shoulders Press the pole together www bungypump com ...

Page 22: ...ith both hands and place it behind your back in a vertical position One hand will be positioned at the lower back and the other above the head While holding press the pole together and release Switch hands and repeat www bungypump com ...

Page 23: ... to take the time to listen to it Carbs Carbohydrates Carbs is a generic name for sugar starch and dietary fiber Carbs give energy to the body s muscles and for the brains activity It can be found in bread pasta potatoes rice fruits and vegetables Fats Fats give energy to our muscles but also helps the body to take up vital vitamins from the food Fats give the most energy and have a lubricating ef...

Page 24: ...ing easy Make yourself a cup of tea and try to be present in this moment Don t let your thoughts get any room release them and instead focus on your senses and the lit candle This type of example will help you become more calm and present and consequently help you deal with everyday life in a much easier way Try to use this type of technique while working out outdoors Absorb and really see all the...

Page 25: ...for lifelong well being they needed help to realize the market potential of their creation In late 2009 the designers financial reserves were finished BungyPump was on the verge of disappearing forever never to be known outside the small group of designers who had created it As fate would have it a chance meeting between one of the designers and Lena Frejlin the founder and CEO of Sports Progress ...

Page 26: ...26 Thank you for your interest and commitment Welcome on board www bungypump com ...