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06 Power Stepper GB
06 Power Stepper GB
POWER STEPPER
Exercise Instructions
GB
Personal Training
Dear Customer,
Content
Introduction
Work-out parameter
Work-out
Wheight loss, diet and
cross training
P. 003
P. 004
P. 008
P. 010
GB
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Introduction
What do I gain from exercising
The work-out on the Power Stepper is very effective. You can increase your overall endurance as well
as strengthen your cardiovascular system, your leg muscles, and your buttocks. Stepping has a double
effect: it improves endurance and power endurance.
M. glutaeus
maximus
GB
Mm. ischiocrurales
M. sartorius
M. rectus
femoris
M. vastus
lateralis
M. biceps
femoris
M. vastus
medialis
M. gastro cnemius
M. semitendinosus
M. soleus
Positive effects from accomplishing an endurance work-out can also include the following:
loss of weight
strengthening of the heart
tightening of the tissues
increase of power in your legs
improved circulation through the muscles
improvement of respiration
lower pulse during rest or effort
improved performance in every day life and sports
reduction of stress
relaxed and positive atmosphere after a work-out
M. semimembranosus
M. quadriceps
femoris
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Work-out parameter
What goals do I want to achieve
Fatburn/Health
Cardio
To increase the performance of your cardiovascular system
This program will positively affect your cardiovascular system. The cardio-intensity of your work-out can
lower your blood pressure as well as the level of blood fat and blood sugar. The heart muscle becomes
stronger and your general fitness and performance increases.
Power
To increase power endurance, as body shaping
The power program is particularly effective in tightening muscles and tissue and to withstand longer
power efforts. Specific work-outs build muscles and at the same time have a positive influence on
specially problematic zones.
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Fitness check
1. How old are you?
Age
under 30 years
30 - 50 years
over 50 years
Points
Points
3
2
1
Points
GB
0
4
2
3. On average, how often have you exercised during the last 6 months?
Doing sports
Points
more than twice a week
3
regularly 1 - 2 times a week
2
never or less than once a week
1
Points
4
2
0
Evaluation
2 - 6 Points:
You are the wellness typ, we recommend that you start off with
the wellness programs.
7 - 10 Points:
You are the fitness typ, we recommend that you you start off with
the fitness programs.
11 - 14 Points:
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Practical realization
to reduce fat/
to lose weight/
for a healthy work-out
Fitness
Performance
GB
Goal
Practical realization
to increase the
performance of
your cardiovascular system
Fitness
Performance
Goal
Practical realization
to increase power
endurance/
body shaping/
tightening of tissue
Step at a comfortable pace for 3 minutes using the standard or the ball stepping technique (see p. 008 exercise techniques) speed up for the next 2 minutes or change
to the heavy step technique, then switch back to the standard or ball stepping
technique. Repeat this 3-2-3-2 minute rhythm. Step at such a pace that your heart
frequency is never above 90% intensity.
Explanations see p. 007 How do I regulate the intensity of my work-out
Fitness
Performance
Not recommended
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180
160
150
140
120
Cardio
Program Cardio:
Intensity = 70% - 80% of maximum
heart rate
Fatburn/Health
Program Power:
Intensity = maximal 90% of maximum
heart rate
100
90
65
60
55
50
45
40
35
30
25
80
Age (Years)
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Example:
You are 30 years old and want to do the
Fatburn program.
110
20
130
Power
Program Fatburn/Health:
Intensity = 55% - 70% of maximum
heart rate
170
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Work-out
Warm-up
Warm up before a work-out. Do some easy stepping (standard step) for about 2 - 3 minutes. Your heart
rate should not exceed 55% of your maximum (see p. 007 How do I regulate the intensity of my workout). After the warm-up you can start with the various work-out programs. The time to warm up is not
included in the time it takes to do the work-out programs.
Exercise techniques
Standard step
Alternately straighten and bend your legs
as if you were walking up stairs. Take small
and quick steps, never press the pedals
right down. This technique will particularly
strengthen your thighs and buttocks and
improve your endurance performance.
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Ball step
Stand only with the balls of your feet on the
ends of the pedals. Alternately straighten
and bend your legs as if you were walking
up a staircase. Take small and quick steps,
never press the pedals right down. This
technique will additionally strengthen your
calf muscles.
Heavy step
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Cool down/Stretching
At the end of your work-out cool down with 2 minutes of easy stepping, you should then stretch and
relax the muscles previously used. Hold the described stretching position for about 10 - 20 seconds. You
should only feel a slight pull, no pain! Repeat each stretching position three times in a row. Concentrate
on keeping your back straight while stretching (no hollow back)!
Back side of thigh
Place the stretched leg on an elevated
surface (step, chair, ...) and bend forward
keeping your back straight until you feel
a slight pull.
Tip: Imagine your naval touching your
thigh.
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Calf muscles
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Loose weight
Your diet has a significant influence on your health, fitness, performance, and your well being. The most
common sins in a diet within our modern society are to much consumption of:
calories
fat (i.e. chocolate)
sugar (i.e. sweets/candy)
salt
alcohol
Overweight can lead to health problems (mainly cardiovascular an orthopedic problems), to a reduced
performance in sports, and in every day life to a decrease in well being. A well balanced combination
of sportive activities and a change in diet works against these problems. However, none of these measures can bring about long term improvement on their own.
In science the unit for energy in a diet is referred to as kilo calories (kcal). A body needs to burn energy
in order to ensure a constant temperature as well as bodily functions. In the course of an ordinary day
without any considerable physical activities men use approximately 2200 to 2300 kcal, women about
2000 kcal. The amount of calories (in kcal) is indicated in the nutrition facts on most foods.
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A person always loses weight if the consumption of kcal per day is less than the persons
basic need.
Diet
Adjust your diet to your need
When doing sports calories and nutrients are being used at a different ratio. Frequent endurance workouts empty your carbohydrate storage which then needs to be replenished.
In this case foods with high carbohydrate content like potatoes, rice, cereals and noodles are ideal.
However, when doing a pure Fatburn work-out to lose weight the use of carbohydrates is lower and
therefore does not need as much replenishing.
The Power work-out (especially when building muscle) slightly increases your demand for protein
which can be satisfied with lean meat, fish, dairy products (low-fat cream, yogurt), and protein containing fruit (i.e. kidney beans).
Reduce animal fat in favor of vegetable oils
The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals,
various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead
to health problems. It can help develop various deficiencies like arterioscle-rosis (vascular constriction),
gallstones, or overweight. In general you should preferably use vegetable oil from soy beans, thistles,
sunflower seeds, or olives rather than animal fat like cooking fat or butter.
Reduce the consumption of sugar and sweets/candy
Eat fruit for a snack rather than sweets.
To ensure an optimal work-out success you should consider the following guidelines to a healthy diet:
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Cross training
To ensure an optimal performance of your body you have to exercise the cardiovascular system as well
as your muscles. A cross training ideally consists of three parts:
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To ensure long term success you should not merely exercise without an aim. Success can be planned if
you follow the correct system. The exercise instructions given provide a systematic overview on how to
methodically and sensibly organize your work-out. It is not necessary to be completely exhausted after
a work-out in order to achieve your aims. You should rather concentrate on your exercise techniques
and control the intensity of your work-out with your heart frequency. Especially beginners should
consider the motto: Quality of work-out is more important than quantity.
We hope to have helped you in planning and carrying out your individual fitness program and wish
you lots of fun with your personal work-out.
Your ENERGETICS - team
The pictures are used as illustrations and explanations of the exercises and may not correspond with the actual purchased equipment.
Visual appearance of the equipment is subject to alterations.
The content of this exercise instructions was checked carefully. There is no liability of the publisher, neither in cases of printing- or general
mistakes, nor in fortune- personal- or property damages. Use and reproduction of text and pictures is possible only with a written authorization of the publisher.
GB
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