Bedienungsanleitung Rossler REX Trainer RX401E 13 (Seite 35 von 112) (Deutsch, Englisch, Holländisch, Französisch, Italienisch)

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Workout instructions

2. Workout phase

When working out, make sure you keep an even and con-

sistent speed. Optimal training means choosing a workout

that keeps your pulse at a value of approx. 70%–85% of

your maximum pulse (target zone). Use the graphic to read

the matching target zone for you.

EThe workout phase should last at least 12 minutes. At the

beginning, a workout time of approx. 15–20 minutes is

usual.

Once you have reached a higher degree of ﬁ tness, you may

have to work out longer and harder.

Watch your posture during the workout:

• Keep your torso upright

• Keep your eyes directed forwards

• Movement should occur from your legs

• Do not exercise without holding on! –

Your arms are meant to stabilize your body.

• Lift your heels up slightly during the workout just as

for the classic cross-country method.

• Change your grip position regularly

3. Cooling down phase

This phase is intended to relax your muscles and your

cardiovascular system. To do so, e. g. reduce your speed

for approx. 5 minutes. Then repeat the stretching exer-

cises as described in Phase 1. Remember not to make

any sudden movements in this phase and do not strain

your muscles.

E Muscle development

To develop your muscles with the home exercise machine,

you will have to choose a higher workout intensity. You

may discover that your ﬁ tness is not sufﬁ cient enough to

keep to the workout programme in its entirety.

In this case, modify your workout plan as follows:

You should work out during the warm up and cool down

phase as usual. But at the end of the exercise phase, in-

crease the intensity so that your legs receive a more in-

tense workout. However, if you exceed the target zone of

your pulse, you will have to decrease your speed!

F Weight loss

For your body to work correctly, it will need “fuel” just

like a motor. The muscles receive oxygen from the cardi-

ovascular system of the body. This oxygen supplies ener-

gy to the muscles on the one hand and is also used to

burn carbohydrates or fats on the other hand. Due to the

chemical composition, the conversion of body fats to

energy can only then occur,

if you do aerobic training,

meaning you have sufﬁ cient oxygen while exercising. An-

aerobic training (“being breathless”) causes oxygen deﬁ -

ciency, which means fat cannot be broken down. The body

still has enough oxygen at 50% to 80% of the maximum

pulse (maximum pulse = 220 – age) and can achieve the

best results in this area regarding fat burning. Fat burning

is increased the more often and longer you complete such

a workout.

MAXIMUM

Cooling down

phase

AGE

target zone

PULSE

REX_Trainer_RX401E_13.indd GB-35REX_Trainer_RX401E_13.indd GB-35 06.05.13 09:4106.05.13 09:41

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