EMS Easy Motion Skin Instruction Manual page 20

Training and diet
Sports doctors recommend performing physical exercise three to five
times a week in combination with a healthy diet, which must be chosen
in accordance with the training goal. A normal adult must train twice a
week in order to achieve such a condition. To improve condition and
change body weight, at least three training units must be performed per
week.
Designing a training regime
Each training unit should consist of three training phases: warming up,
training and cooling down phases.
During the warming up phase, the body temperature and supply of ox-
ygen should be slowly increased. This can normally be achieved by us-
ing gymnastic exercises over a period of five to ten minutes.
The training phase then follows. Training exertion should be kept low
for a few minutes and then increased over a period of 15 to 30 minutes
to cause the pulse to raise to 70% and 85% of the maximum pulse.
The cooling down phase must then be performed in order to support
the circulation following the training phase and to prevent aching or
strained muscles.
Stretching exercises and/or light gymnastic exercises should be per-
formed during this period for five to ten minutes.
Training exercises
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INFORMATION
Regular intake of liquids
An increased level of liquids must be con-
sumed before and after training.
This will help relieve the strain on your metab-
olism after training and lead to increased ef-
fectiveness of EMS training as a result of im-
proved metabolism.