Manual DKN XG-5 (page 23 of 60) (English, German, Dutch, French, Italian, Spanish)

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Workout schedule (general guideline)

As recommended by the American College of Sports

Medicine (ACSM), we advise that you start training on

your

DKN

platform following a gradual training program:

Progressively extend the duration of each exercise

(from 30 sec. to 45/60 sec.)

Reduce the rest period between exercises (from 60

sec. to 30 sec. to zero)

Increase the number of sets for each exercise

Do the exercise first in the static mode and then in

the dynamic mod by contracting your muscles

Add extra exercises once you have fuly learned the

initial programme

Increase the frequency: 2O Hz-25Hz-30Hz-35HZ-

40Hz-45Hz-

Add unilateral (one-sided) movements (e.g: do

exercises on just one leg, etc)

As general guidance please see below chart:

Target

Time Recuperation Frequency Week

Cellulitis 2 Min 1 Min 20 HZ 1

6 Min 1 Min 25 HZ 2

10 Min 2 Min 30 HZ 3

15 Min 2 Min 30 HZ 4

Bodytoning 2 Min 1 Min 35 HZ 1

4 Min 1 Min 35 HZ 2

6 Min 1 Min 40 HZ 3

8 Min 2 Min 40 HZ 4

Muscular

growth

2 Min 1 Min 45 HZ 1

4 Min 1 Min 45 HZ 2

6 Min 1 Min 45 HZ 3

8 Min 1 Min 50 HZ 4

Fat burn

4 Min 2 Min 20 HZ 1

6 Min 2 Min 25 HZ 2

8 Min 2 Min 30 HZ 3

10 Min 2 Min 35 HZ 4

Cool down

Light stretching after use, for a couple of minutes if

desired, is acceptable but not required when using the

DKN.

Wishing you lots of fun and success with your DKN

Technology

exerciser.

All data displayed are approximate guidance

and cannot be used in any medical application.

For any questions please do contact your DKN

Technology dealer, or visit our website www.DKN-

usa.com or ask for more information

CustomerService@DKN-usa.com

Contra indications:

It is always advisable to consult with your physician

before starting any exercise program. Ongoing research

in the field of Whole Body Vibration (WBV) indicates

that many conditions can actually benefit from this form

of therapy. However, if you suffer from any of the

following contraindications it is imperative that you

discuss Whole Body Vibration therapy with your

physician before beginning any training program with

DKN

equipment.

Please do not use DKN or any WBV device at all if you

have any of the following:

Absolute contraindications:

• Acute inflammations, infections and/ or fever

• Acute arthropathy or arthrosis

• Acute Migraine

• Fresh (surgical) wounds

• Implants of the spine

• Acute or chronic Deep Vein Thrombosis or other

thrombotic afflictions

• Acute disc related problems, Spondylosis, gliding

• Spondylolisthesis or fractures

• Severe Osteoporosis with BMD < 70mg/ml

• Spasticity (after stroke/ spinal cord lesion…)

• Tumors with metastases in the musculoskeletal

system

• Vertigo or positional dizziness

• Acute Myocardial Infarction

Relative contraindications:

• Pregnancy

• Epilepsy

• Gallstones, Kidney stones, Bladder stones

• Articular Rheumatism and Arthrosis

• Heart failure

• Cardiac dysrhythmias

• Cardiac disorders (Post MI)

• Metal or synthetic implants (e.g. pacemaker, artificial

cardiac valves, recent stents, or brain implants)

• Chronic back pain (after fracture, disc disorders or

spondylosis)

• Severe Diabetes Mellitus with peripheral vascular

disease or neuropathy

• Tumors (excluding metastases in the musculoskeletal

system)

• Spondylolisthesis without gliding

• Movement disorder and Parkinsons

• Chondromalacia of the joints of the lower extremities,

osteonecrosis and chondrosis

• Arterial circulation disorders

• Venous insufficiency with ulcus cruris

• Lymphatic edema

• Postoperative wounds

• Acute Rheumatoid Arthritis

Or if you have any concerns about your physical

health!

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DKN XG-5 Manual

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