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SERIE Min SERIE Min
Serie 1
1
Serie 5
1
Recover 1 Recover
1
Serie 2
1
Serie 6
1
Recover 1 Recover
1
Serie 3
1
Serie 7
1
Recover 1 Recover
1
Serie 4
1
Serie 8
1
Halfway rest: 4-5 minutes
Week 4 to 7
See-saw movement intensity: 21-40
Orbital movement intensity: 21-40
10 x 1minute sets of vibration with
1 minute rest after each set and 5
minutes rest halfway through the
session (after set 5). Increase the
intensity level (from 21 to 40) as
you do more training sessions with
your platform (progressively).
SERIE Min
SERIE Min
Serie 1
1
Serie 6
1
Recover 1 Recover 1
Serie 2
1
Serie 7
1
Recover 1 Recover 1
Serie 3
1
Serie 8
1
Recover 1 Recover 1
Serie 4
1
Serie 9
1
Recover 1 Recover 1
Serie 5
1
Serie 10
1
Halfway rest: 4-5 minutos
Week 8 to 15
See-saw movement intensity: 41-60
Orbital movement intensity: 41-60
10 x 1minute sets of vibration with 1
minute rest after each set and 5
minutes rest halfway through the
session (after set 5).
Increase the intensity level (from 41
to 60) as you do more training
sessions with your platform
(progressively).
SERIE Min
SERIE Min
Serie 1
1
Serie 6
1
Recover 1 Recover 1
Serie 2
1
Serie 7
1
Recover 1 Recover 1
Serie 3
1
Serie 8
1
Recover 1 Recover 1
Serie 4
1
Serie 9
1
Recover 1 Recover 1
Serie 5
1
Serie 10
1
Halfway rest: 4-5 minutos
Sets that last more than 90 seconds
are not recommended, unless
exercising at minimum frequency and
amplitude settings. Rest times
between sets should be at least equal
to exercise times (i.e. 1 minute
exercise, 1 minute rest).
Intensity levels above 50 are best
suited to people who weigh more than
90 kg, or very fit people.
PROGRAMS.-
The programs are not intended to
burn fat, increase lung capacity, etc.
Above all else, the programs are
designed to manage the exercise
and rest times, so that you can enjoy
a controlled workout without having to
worry about a stopwatch.
Nevertheless, remember that
regardless of the advice given below,
you can choose the program that best
suits your needs and preferences at
any time (most importantly of all you
must be fully aware of the sensations
being experienced by your body.
21


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