Maxxus Hyper Extension Advanced Installation & Operating Manual page 13

Training information
Training Preparations
Before you start training, not only must the training equipment be in perfect condition, but you should also en-
sure that your body is ready for training. If you have not engaged in strength or endurance training for a long
time, consult your family doctor before starting your training and carry out a fitness check-up. Discuss your
training goals with your doctor, as they can provide valuable tips and information. This is especially important
for people over 35 years of age, those who are overweight, and/or those with cardiovascular problems.
Workout planning
Effective, goal-oriented, and motivating training begins with planning your workouts. Integrate your fitness
training into your daily routine as a fixed component. Unplanned training can quickly become a disruptive fac-
tor or be postponed indefinitely. Plan your workouts for the long term, spanning months, rather than just day-
to-day or week-to-week. Ensure sufficient motivation during workouts, such as listening to music. Set realistic
goals, like losing 1 kg in four weeks or increasing your training weight by 10 kg in six weeks, and reward your-
self when you achieve them.
Training frequency
Experts recommend doing endurance or strength training 3 to 4 days a week. The more frequently you train,
the faster you will reach your training goals. However, ensure to take sufficient breaks to allow your body time
to recover and regenerate. You should take at least one day off after each training session.
Hydration
Sufficient fluid intake is essential before and during training. During a 60-minute training session, you can
lose up to 0.5 litres of fluid. To compensate for this loss, apple spritzer with a mixing ratio of one-third apple
juice to two-thirds mineral water is ideal. It contains and replaces all the electrolytes and minerals lost through
sweat. Drink about 330 ml 30 minutes before your training session and ensure a balanced fluid intake during
your workout.
Warm-Up
Complete a warm-up before each training session. Warm up your body for 5-7 minutes at a low intensity
using activities like skipping rope, a cross trainer, or similar exercises. This is the best way to prepare yourself
for the upcoming workout.
Cool-Down
Never stop training immediately after finishing your actual training program. Let your body cool down for 5-7
minutes at a low intensity on an exercise bike, cross trainer, or similar equipment. Afterwards, always stretch
your muscles well.
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