Training Tips; Important Advice For Training - sportplus SP-HT-2507-TS Bedienungsanleitung

7. TRAInInG TIPS

IMPoRTAnT ADVICe FoR TRAInInG

• Before training, always consult your doctor and ask him to recommend a
suitable training programme. Inappropriate or excessive training can cause
health problems.
• Avoid over training. Do not train if you are tired or feeling faint. If you are not
used to physical activity, begin training slowly.
• If you overstress your body or train in a wrong posture, this might harm
your health.
• Stop exercising immediately if you feel pain or discomfort.
• Do not eat 30 minutes before or 30 minutes after training.
• Pay attention to your breathing during training.
• To avoid injury, begin training with an extensive warm up and finish with a
cool-down phase. Use the exercises described in this manual. You can also
refer to exercises described in other sports guides.
• Ensure that sufficient fluids are consumed whilst exercising. Be aware
that the recommended daily in take of water ( liters) may increase during
exercise. Drink fluids at room temperature.
• When using the equipment, wear sports clothes and suitable shoes. These
should have non-slip soles. Avoid wearing baggy clothes, potentially; these
could be caught in the moving parts of the equipment.
• Check your pulse regularly. Determine your personal training frequency to
achieve an optimum training effect. Take into consideration your age and
condition. The following table gives you an overview for an optimal training
pulse.
Age
0 Years
5 Years
30 Years
35 Years
0 Years
5 Years
50 Years
55 Years
60 Years
65 Years
70 Years
Heart frequency area 50-75%
(Beats per Minute)
- best training pulse -
100-150
98-16
95-1
93-138
90-135
88-131
85-17
83-13
80-10
78-116
75-113
18
Max. heart rate
100%
(220 Beats– Life age)
00
195
190
185
180
175
170
165
160
155
150