12
Beginners should not start with training units of 30 to 60 minutes.
A beginner training could be organised as follows during the first
four weeks:
In order to have a personal training documentation, you can ent-
er the training values achieved in the performance table.
Frequency Duration
daily 10 min
2–3 times weekly 20–30 min
1–2 times weekly 30–60 min
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
Prior to and after every training unit gymnastic exercises lasting
approx. 5 minutes serve for warming up and/or cooling down.
There should be a day without training between two training units,
if you later on prefer to train three times a week for 20 – 30 mi-
nutes each. Otherwise nothing can be said against a daily trai-
ning.
Sequence of motions (cross training)
Through the elliptical rotation of the step boards and the arran-
gement of the grip bars the sequence of motions during cross trai-
ning is already predetermined. Nevertheless, pay attention to the
following items:
■ Prior to training always pay attention to the correct installation
and positioning of the device.
■ When mounting the device one step board has to be in the bot-
tom most and the other in the top most position. Grasp the grip
bars with both hands and mount the lower step board first.
When dismounting from the device, first relieve the upper bo-
ard.
■ Set the step boards at your optimal distance to the grip bars.
Pay attention to having sufficient leg-room towards the grip
bars.
■ Train with appropriate sports shoes and pay attention to having
a safe foothold on the step boards.
■ Hold tight at the grip bracket between the movable grip bars, if
you only want to train the lower part of your body. (Do not train
no-handed.)
■ Try to achieve a uniform, round sequence of motions.
■ Set the brake resistance at the control knob under the cockpit
according to your individual requirements.
■ During training vary between forward and backward motions
of the step boards in order to strain leg and gluteal muscles in
a different manner.
A regular training can increase your stamina, your force and thus
also your well-being. Training success is optimised by a healthy
way of life which is determined by a well-balanced, high-quality
nourishment.
