Manual Kettler Alpha - 07708-000 (page 3 of 36) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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The Multi-Functional-Bench and the weight stand may be used inde-

pendently of each other, or combined for optimal strenght-orientated

fitness exercise.. To ensure that your exercising is in keeping with your

general health, please read the following instructions and observe them

at all times:

1. Newcomers should avoid using excessively heavy weights.

2. During start-up sessions, use weights that can used for

15 repetitions without gasping for breath.

3. Always breathe regularly: breath out when pushing against the load

(concentric phase) and breath in when releasing it (eccentric phase).

Avoid forced breathing.

4. Carry out all movements evenly and smoothly without jerking.

5. All movements must be carried out to their full extent to avoid con-

traction of the muscles. However, in the bending and stretching

positions, sufficient muscular tension is essential to prevent undue

strain on the joints.

6. Special attention must be paid to the stability of the back. For this

reason, the tension on the abdominal muscles should be kept at a

constant level during exercise.

7. Always remember that your tendons and joints do not develop as

quickly as your strength and muscle power. For this reason, increase

the load slowly in the course of your exercise program. Your

training should therefore be increased gradually in the following

sequence:

I. Increase the frequency of exercising (number of sessions per week)

II. Increase the amount of exercising (number of sets per exercise)

III. Increase the difficulty of the exercise (increase exercising weight).

Important before beginning your training program, consult your

doctor to ensure that you are fit enough to use the Multi-Functional-Bench

and the weight stand. Base your program on the result of this medical

examination.

The above mentioned and yet to follow training instructions are only sui-

table for healthy people.

Recommendation

Exercises designed to increase strength and stamina and to build up

muscle mass (hypertrophy exercising) are the most suitable types of ex-

ercise for improving general health and fitness. To improve stamina and

strength, you should exercise with lighter weights (approx. 40-50% of

maximum force*) and the speed of movement should be fairly rapid but

controlled. The number of repeats should be between 16 and 20.

For exercises designed to increase muscle mass, you should use heavier

weights (approx. 60-80% of maximum force*) and the speed of move-

ment should be fairly slow.

After about 4-6 weeks‘ strength and stamina training, a moderate pro-

gram of exercising to increase muscle mass is possible. For older people

in particular, it is important to maintain and increase muscle mass in

order to stabilise and relieve strain on the joints.

*“Maximum individual strength“ is defined as the effort which you as an individual must exert to

overcome a heavy load once.

Sample plans for training:

Weeks 1-4: strength-stamina (approx. 40-60% of muscular force)

Weeks 5-8: muscle training (approx. 60-80% of muscular force)

Always start your training session with a set of movements to warm up.

Use intervals in exercising to loosen up. Exercise 2-3 times per week with

your Multi-Functional-Bench and the weight stand and take every oppor-

tunity to increase your program of exercise, e.g. by taking long walks,

jogging, cycling, swimming etc.

You will find that regular exercise increases your physical fitness as well

as your feeling of general wellbeing.

Caution!

You are using a machine that has been designed and built to the latest

safety standards. Any possible sources of danger that could lead to injury

have been extensively eliminated. The machine is intended for use by

adults only.

Wrong or excessive training can damage your health. Before commenci-

ng a course of fitness training, arrange for a medical check-up to see if

you are in a state of health suited to training on the machine. The result

of the check-up should be used as a basis for your training programme.

The machine is never to be looked upon as a toy. Please remember that

the nature of children who are using the machine can lead to unforeseen

situations and hazards for which the manufacturer cannot be held liable.

If children are allowed to use the machine, they should be instructed on

its correct use and dangerous situations explained to them.

The machine must be carefully assembled by an adult. It must be ensured

that the machine is not used until it has been fully assembled.

When used for regular training/exercising, we recommend checking all

parts of the machine (especially screws, nuts, bolts and ropes) every 1 to

2 months. So that the intended level of safety is maintained, the machine

is to be taken out of use if any parts are worn. The worn parts are to be

exchanged immediately.

When using dumbells with weight disks, make sure that the weight lo-

cking collars are correctly secured.

Exercise instructions for Multi-Functional-Bench ALPHA and weight stand VECTOR

No. of sets Repeats Intervals

speed of

2 - 4 16 - 20 60 sec. brisk

movement

No. of sets Repeats Intervals

speed of

3 - 4 10 - 14 3 - 4 min. moderately slow

movement

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Kettler Alpha - 07708-000 Manual

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