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If you notice any discomfort, stop
immediately and resume training later).
We remind you that to achieve an
effective workout it is advisable to
adopt 2 or at most 3 different positions
throughout the exercise session (refer
to the end of this book to see the
possible positions to use).
Below are some general tips on when
to use one program or another.
2- Warm-up program: 4min.
Program P1 is a warm-up exercise. It
can be used as warm up exercise
before doing any other sport, walking,
etc .
It can also be used as a single toning
exercise by adopting one or several
postures, depending on the muscle
group that you want to work (refer to
the exercise guide).
On completing the program you
should take a 5 min break, after which
you can reselect the desired program
for the second part of your training
session.
3- Recovery program: 4min.
Program P2 is a recovery exercise. It
is advisable to use this to recover from
an aerobic activity (e.g. after a jogging
session) or anaerobic workout (weight
training).
When starting with high levels of
intensity, it is advisable that your
metabolism is already active before
you select this program, so use of the
program is not recommend after a
period of rest or several hours of
inactivity (e.g.: just after getting out of
bed).
It can also be used as a single toning
exercise by adopting one or several
postures, depending on the muscle
group that you want to work (refer to
the exercise guide).
On completing the program you
should take a 5 min break, after which
you can reselect the desired program
for the second part of your training
session.
4- Intervals program: 5min.
Program 3 works with constant
changes of frequency over a short
period of time (1 min). This exercise
profile is quite demanding. It is
recommend when your metabolism is
already active (i.e. it is not advisable
to do it after a period of rest or several
hours of inactivity).
This helps to improve recovery times
(the time it takes to recover from
heavy exertion).
On completing the program you
should take a 5 min break, after which
you can reselect the desired program
for the second part of your training
session.
5- Exercises for older people
Adopt the basic position. Training on
the platform produces an intense
workout but without overloading your
muscles or joints. The recommended
use is 3 workouts per week
(with a 48
hour rest between sessions):
