General fitness tips
Consult your physian
Before you start using this fitness equipment, it is recommended that you first get a physical
examination by your family physician or by a specialist. Before starting regular exercises on
this equipment, you must first get your doctor’s approval. When you feel discomfort during
your training on the equipment, you need to immediately consult your family physician.
Intelligent use, meaning responsible use of this equipment is crucial. Make sure that no
children are near you when you are using this equipment. Moreover, make sure to store the
equipment in a safe place away from children.
Wear comfortable clothing
Always wear comfortable clothing when you are using the equipment, including gym shoes.
Do not wear loose clothing that can tear during use.
Inspect your equipment
Prior to using your equipment, make sure that all nuts and bolts are properly tightened.
Regular maintenance is very important to keep the equipment in good condition.
Set your own pace
The intensity level of your workout on this equipment depends on your own condition. If you
have not been in training for some years or if you are overweight, it is recommended that you
start slowly with only a few minutes per week.
At first you will be able to do the exercises for only a few minutes but this will improve within
6 to 8 weeks. Do not let yourself get discouraged if this takes a few weeks more. It is
important for you to set your own pace. In the end you will be able to keep on exercising for
more than 30 minutes. The better your condition, the more difficult it will become to stay at
this level. But be aware of the following:
• Consult with your physician before you start your training programme. Let him/her advise
you about the training programme as well as about your diet.
• Start your training at an easy pace and do not aim too high at first. Aside from this
exercise with the equipment, also engage in extra activities, for instance, jogging,
swimming, dancing, and biking. Regularly check your heart rate. If you do not have a
counter, ask your family physician how you can best check your heart rate. Determine
your desired heart rate. Take into consideration your age and condition.
• Make sure that you drink enough when training on this equipment. You need to keep
drinking to prevent dehydration. The liquids you take in must be at room temperature.
Limit your intake of cold drinks.
Check your heart rate
To be able to check your heart rate, you first need to know how to measure it. The easiest
way is to press your fingertips against the artery in your neck, between the muscles and the
air passages. Count the number of pulses for 10 seconds and multiply by 6. This will give
you your heart rate per minute.
65
