Training Routine - Aspects To Be Considered - ERGO-FIT Power Line 4000 Owner's Manual

POWER LINE 4000
Muscle building training
Intensity
(% of maximum strenght)
Repetitions
Break duration (minutes)
Sequences
Exercise units per week
Training mode
Number of exercises
Strength endurance training
Intensity
(% of maximum strenght)
Repetitions
Break duration (minutes)
Sequences
Exercise units per week
Training mode
Number of exercises
7.3 Training routine – aspects to be considered
If you exercise for the first time or restart training after a longer break, your training
routine should include the following stages (example):
1. Warmup: Carry out a general cardio vascular training (e.g. walking, running,
cycling) for 10-15 minutes to prepare your body for the upcoming strain.
2. Stretching: Then stretch those muscle groups you are going to strain during
workout.
3. Main routine: Now start your actual strength training and try to complete your
training target. Carry out a warmup on the exercise machine before each
exercise sequence to specifically prepare the muscles for the upcoming strain
(low intensity, high number of repetitions).
Technical and optical modifications as well as misprints reserved
Beginner
40-60
8-15
1-2
2-3
1-3
slowly, guided
5-10
Beginner
40-60
8-15
1-2
2-3
1-3
slowly, guided
5-10
© 2013 by ERGO-FIT GmbH & Co. KG
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Advanced
60-80
8-15
2-4
3-5
3-5
slowly, guided
7-15
Advanced
60-80
8-15
2-4
3-5
3-5
slowly, guided
7-15
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