Manual DS Produkte Z 03861 - QF-893 (page 21 of 52) (English, German, Dutch, French)

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❐ Pregnant women should not use the device or should use it only after consultation with

their doctor.

❐ CAUTION: Stop training immediately if you suddenly feel weak or dizzy. If you feel sick,

have pains in the chest or arms, an irregular heartbeat or other unusual symptoms, seek

medical attention immediately.

❐ Before each training session, you should ﬁ rst do a few warm-up exercises without the

device. Begin the exercises slowly and only increase the intensity gradually until you reach

the desired performance level that you are still capable of maintaining.

❐ Never train with a full stomach. Do not eat any meals for around an hour before and after

training.

❐ Do not train if you are already tired and weary.

❐ Always remember that your body needs lots of ﬂ uid when doing any sporting activity. You

should also meet this need for ﬂ uid.

Always remember that training on this training device can be of great beneﬁ t to your

health if you follow the most important rules:

– It is not about doing a few exercises as quickly as you can, but about training on a

regular basis over the long term.

– The body – in particular the heart and the circulatory system – take time to adjust

to the changes which are caused by the training. For this reason, it is particularly

important to increase the level of your workout very slowly and you must make sure

that you take appropriate breaks during and after training. You should therefore

ﬁ rst train at a performance level at which you do not burn yourself out. Particularly

when you ﬁ rst start, you should train at a pace which you ﬁ nd pleasant. After regular

training, you can increase the length of training or move the setting on the device

to a higher level of difﬁ culty.

– You should not start or stop your own training abruptly. You have all the time in

the world as you are after all training in the comfort of your own home. Before

you perform the actual exercise, you should warm up at a slow pace and with only

slight physical effort. At the end of your training session, you should also ﬁ nish at a

slow pace and with only slight physical effort. You should then do a few stretching

exercises.

Warm-Up Exercises

Warming up should be a fundamental part of any sporting activity. It stimulates and enhances all

of the physical and mental components of performance capacity, and it greatly reduces the risk

of injury. Casually jog for approx. 5 to 10 minutes on the spot or around the room. Intersperse

this with a few spins and jumps.

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DS Produkte Z 03861 - QF-893 Manual

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