11
Prior to and after every training unit, 5 minutes of gymnastics
should warm up or cool down your body. Between two training
units there should be one day without training, if you prefer the
training of 20-30 minutes 3 times a week later on. Otherwise,
there is nothing to be said against an everyday training of 10 mi-
nutes.
Movements during Cross-Training
Cross-Training is an effective training for the whole body. It stres-
ses all large groups of muscles and simultaneously trains the car-
diovascular system in an ideal manner and support fat metabo-
lism. The innovative elliptic movement of the treads particularly
strengthens leg and gluteal muscles by treating the joints with
care. The upper body training coupled with leg training mainly
stresses arm, shoulder, pectoral and dorsal muscles.
The movements during Cross-Training are already predefined
through the elliptic rotation of the treads and the positioning of
the grip bars. Nevertheless, you should pay attention to some
points:
■ Prior to taking up training, always pay attention to the correct
assembly and stability of the equipment.
■ When getting onto the equipment, one tread has to be in the
lowest, and one in the uppermost position. Grasp the grip bars
with both hands and get onto the lower tread first. When get-
ting off the equipment, first leave the uppermost tread.
■ Adjust the tread at the optimal distance for you with regard to
the grip bars; pay attention to sufficient leg-room towards the
grip bars.
■ Use appropriate sports shoes for training and pay attention to
a safe foothold on the treads.
■ (Do not train without using your hands.) Hold tight at the grip
bracket between the movable grip bars, if you only want to
train the lower part of your body.
Training frequency Extent of training session
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
4th week
3rd week
2nd week
1st week
GB
■ Pay attention to a rhythmical, smooth sequence of motions.
■ Adjust the brake resistance at the rotary button below the cock-
pit according to your individual requirements.
■ During training, vary between forward and return motions of
treads in order to stress leg and gluteal muscles differently.
With a regular training, you can increase your endurance, your
power and, thus, your well-being. The success of your training
will be optimised by a healthy way of living which is determined
by a well-balanced, high-quality nourishment.
Performance table
GB
date resistance level distance time P1 P2 fitness-
(km) (min) note
