Manual Kettler MULTIGYM - 07752-800 (page 3 of 40) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Examples of exercising plans:

Weeks 1-4: strength and endurance (approx. 40-60% of maximum force)

Weeks 5-8, muscle-promotion training (approx. 60-80% of maximum force)

Always start your session with a set of exercises to warm up. Make use

of intervals to do loosening-up exercises. Exercise with your MULTIGYM

2-3 times per week and take every opportunity to exercise in different

ways e.g. by walking, jogging, cycling and swimming.

You will soon notice that regular exercise increases your general ﬁtness

and sense of 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.

No. of sets Repeats Intervals

speed of

2 - 4 16 - 20 60 sec. brisk

movement

The MULTIGYM power center is a versatile multi-functional home-

training unit for optimum ﬁtness training with special emphasis on

muscle-power. 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: breathe out when pushing against the load

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

Avoid forced breathing.

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

5. All movements should be carried out to their full extent to prevent con-

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

ons ensure that the muscles are tense enough to minimise strain on

the joints.

6. Pay particular attention to keeping your back in a stable position. To

ensure this, keep the tension of the belly muscles constant during

exercising.

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

quickly as your strength and muscle power.

For this reason increase the amount of exercise in the following order:

First increase your exercising frequency (number of exercising sessions

per week)

II. Increase the length of your exercising sessions (number of sets per

exercise)

III. Then increase the exercising strain (i.e. increase the weights used).

Important before beginning your training program, consult your

doctor to ensure that you are ﬁt enough to use the MULTIGYM power

center. 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 for exercising

For general ﬁtness and health the most suitable types of training are

strength and endurance training as well as training aimed at building

up the muscles (hypertrophy training). For strength and endurance ex-

ercising it is best to use lighter weights (approx. 40-50% of maximum

force*) and brisk but controlled speed of movement. The number of re-

peats should be between 16 and 20.

For exercises designed to build up muscles, it is advisable to use heavier

weights (approx. 60-80% of maximum force*) with a moderately slow

speed of movement.

After about four weeks of strength and endurance exercising, a mode-

rate program of muscular exercising can be begun. For older people it

is especially important to maintain and build up muscle mass in order to

relieve unnecessary 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.

Instructions for using the power center MULTIGYM

No. of sets Repeats Intervals

speed of

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

movement

TA_MULTIGYM_Standard.indd 3 23.05.11 11:29

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Kettler MULTIGYM - 07752-800 Manual

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