SPORTNOW A90-355V00BU Manual

EN
Aerobic step
IMPORTANT NOTICE! MUST READ!
Workouts provided in this manual are for reference purposes only. Before attempting any exercis-
es or training programmes, it is essential to seek proper professional guidance.
It is strongly recommended to consult a qualified fitness instructor, trainer or healthcare profes-
sional. They can assess your capabilities and provide personalized instructions tailored to your
needs.
The manufacturer is not liable for any injuries resulting from the use of this information. Your
safety and well-being are paramount, so always prioritise your health and consult a professional
for accurate guidance.
Warming up:
Before starting any exercise, it is important to properly warm up your muscles and raise your
body temperature slightly. This helps prevent injuries such as muscle pulls. One way to warm up
can consist of 3-5 minutes of running on the spot or skipping.
When first starting, it is recommended to start with a lower intensity for the first 20-25 exercises.
Gradually, you can increase the intensity to reach your optimal body output.
Strength training:
● Perform exercises in a controlled manner, focusing on proper form.
● Synchronise your breathing properly. Breathe out when exerting effort and breathe in when
releasing pressure.
● To improve stamina, aim to perform 15-20 reps. Repeat the set 3-5 times.
● To increase muscular mass, aim to perform 8-12 reps. Repeat the set 3-5 times.
● Select a training level that allows you to complete the recommended number of repetitions for
each exercise.
● After each set, take a four-minute break to allow for recovery.
● It is recommended to take 3-5 training sessions per week, each lasting approximately 20-60
minutes.
Cooling down/stretching:
After you have finished your training session, you should stretch and relax the exercised areas.
The main aim of cooling down /stretching is to prevent strain on stiff muscles.
When stretching, Hold each stretch for approximately 10-20 seconds. Ensure a slow and consis-
tent movement while stretching, avoiding sudden jerking motions. Each stretch should create a
slight tension in the muscles, but it should not cause any explicit pain. Repeat each stretching
exercise three times.