9
Before and after each exercise session, take 5 minutes of stretching
exercises by way of warming up and cooling down. When you have
subsequently progressed to 3 exercise sessions of 20 - 30 minutes
per week, allow one day without exercise between each two
exercise days. Apart from this, there is no reason why you should
not exercise for 10 minutes each day on the Kettler Power Kettler
power stepper.
The movements you perform when training on your Kettler Power
Kettler power stepper are very much like the movements everyone
knows from climbing a stair. Nevertheless there are some points worth
recalling:
• Make sure that the machine is correctly mounted and in a stable
position before you begin your session.
• When mounting the machine get hold of the handle with both
hands.
• Ensure you have a safe stand on the steps wearing adequate
shoes.
• If you are a beginner, do not exercise with both hands free. You
should accustom yourself first to the sequence of movements
required. When you feel sure enough during the upward stepping
movement, you can gradually try releasing the grip and holding
your arms at your sides as if you were climbing up a flight of
stairs. This is an extrmely effective form of exercise for the whole
body as it improves both coordination and sense of balance.
Important: this method of exercising is suitable only for persons
who are in good physical shape and can carry out the move-
ments easily and confidently.
• Adjust the resistance to your own weight and requirements
using the rings on the pressure cylinders (steps 1-12).
• To protect your joints during exercise sessions and to treat the
oil-pressure damping tubes with care, you should avoid the
upper and lower end positions of the damping tubes. When
climbing, do not lock your knees, but start reversing slightly befo-
rehand with your knees bent.
• Listening to background music or watching TV may increase your
motivation.
While doing the exercises do not change your speed and make sure
you have a safe stand on the machine.
Training on the KETTLER Power Stepper activates mainly the muscles
of the lower extremities.
The simulation of climbing stairs strengthens
mainly the gluteal, femoral and peroneal muscles,
especially in untrained persons, and counteracts
the slackening of tissues in this region. Besides
this, an experienced user can substantially
improve his power of coordination by exercising
with both hands free.
Summing up, we can promise you an improved fitness, muscular
strength and endurance through a training course on your KETTLER
Power Stepper. Your success will be optimized by a health-oriented
life, which includes a well balanced diet.
4 th week
three 5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 minutes training
