499631

Sportplus SP-HG-013 Manual

29
Zoom out
Zoom in
Previous page
1/36
Next page
29
ENGLISH
6. TRAINING
3. TRAINING PHASES
Each training session should consist of 3 training phases:
• “Warm-up phase”,
• “Training phase” and
• “Cool-down phase”
In the “warm-up phase”, your body temperature and oxygen intake should slowly increase.
This can be achieved with gymnastic exercise or stretches lasting from 5 to 10 minutes.
A list of exercises for properly stretching leg muscles can be found below.
After the warm-up, the real training should begin (“training phase”). The training intensity
should be low for the rst few minutes and should then increase to the corresponding
training intensity for a period of 15 to 30 minutes. To relieve your circulation after the training
phase and to prevent muscle cramps or pulled muscles, you should have a “cool-down phase”
after the “training phase”.
During this phase, which should be approx. 5 to 10 minutes long, 30 seconds long stretching
exercises and/or light gymnastic exercises should be carried out.
4. MOTIVATION
The key for a successful training program is regularity. You should set a rm time and place for
each training day and also prepare yourself mentally for your training session. Only exercise
when you are in a good mood and always focus on your goal. With regular training, you will
notice daily improvements and how you are approaching your personal training goals.
STRETCHING EXERCISES
The stretching exercises illustrated on the following pages are suitable for the warm-up and
the cool-down phases. Please note that in the warm-up phase, the stretches should only be
held briey (approx. 5 to 10 seconds) and should then be relaxed again. This should increase
muscle tension and prepare the muscle for the approaching training phase.In the cool-down
phase, the stretches should be held longer (at least 30 seconds) in order to decrease muscle
tension again after the training demands.
As rule of thumb, never complete all stretches to the extreme. Should you feel pain, stop the
stretch immediately and try it again a bit later, but less intensively.
SP-HG-013-DE-GB-02.indb 29 5/23/12 10:33 PM
… 29 …


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Sportplus SP-HG-013 at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Sportplus SP-HG-013 in the language / languages: English, German as an attachment in your email.

The manual is 3,14 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info