Planta FD-S [20/24] Exercise frequency

STARTING A WORKOUT, PROCEDURE

1. For transport safety, the treadmill comes with a loose cable, which will prevent the

pedals from responding to movement. In order to start using the treadmill, turn

the control knob clockwise in such a way as to create tension on the cable. Then

choose the appropriate load level by adjusting the knob: clockwise to increase the

resistance and counterclockwise to decrease it.

2. Stand on the floor at the rear edge of the machine, place your left foot on the left

pedal and push it all the way down until it reaches the lowest possible position.

3. Place your right foot on the right pedal.

4. Start the exercise at a slow pace and gradually enter your own comfortable step

rhythm.

5. For a more intense workout, take the expanders and, in time with

the movements of the legs, begin to bend your elbows forward or to

the sides, depending on which muscles you need to use. To further

increase the load, you can also raise your arms without bending your

elbows, either in front of you or winding up behind you. Exercises

with expanders can be performed both synchronously with both

hands, and alternately.

WORKING PRINCIPLE OF CYLINDERS:

1. When you exercise slowly, the resistance is weak.

2. When you exercise quickly, the resistance is strong.

3. The hydraulic pistons will get hot after 20 minutes of intense exercise.

Do not touch them until they have completely cooled down.

EXERCISE FREQUENCY.

It is recommended to exercise at least every other day. You can do the exercises for

5 minutes a day at rst, and then gradually add 5 more minutes, until you reach a

workout duration of 30 minutes a day.

Also an effective method is to split the total training time into 3–5 sets during the day.

Try not to allow long breaks in classes so that training becomes a habit. This will help

you achieve good results smoothly and without overexertion.

Do not bring yourself to overexertion and train within your strength and capabilities.

Before and after exercise, perform the warm-up exercises for which are illustrated

below to protect yourself from injuries and sprains, as well as for recovery after

training, and to reduce muscle soreness.