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18 AeroFlex User Manual Lifepro Endurance Training Collection 19
ENDURANCE TRAINING
PREPARING FOR TRAINING
It is important to make an appointment with your physician for a checkup
and to discuss your training goals. Your physician can advise you on the most
suitable exercise type, duration, and exertion level for you and help you
create a suitable exercise plan before you begin using the AeroFlex. This is
especially important for people who:
• Are older than 35 years of age.
• Have blood pressure that is too high or too low.
• Have heart problems.
• Are overweight.
• Have not done endurance or cardio workouts for a long period of time.
TRAINING RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a training
session of 30 minutes it is possible to lose up to 4 cups of liquid. You should
drink about 1.5 cups of water 30 minutes before beginning exercise. Take
care to maintain balanced hydration during your workout.
TRAINING FREQUENCY
Experts recommend endurance training 3–4 days a week to keep your
cardiovascular system fit. The more you train, the faster you will achieve
your training goals. However, it is important to plan sufficient breaks, to give
your body enough time for rest and recovery. After each training session,
you should take at least one day off.
EXERCISE INTENSITY
Many beginners make the mistake of training too intensely. If your goal is
to run a marathon, your training intensity will certainly be high. However,
most people have training goals such as weight reduction, cardiac/exercise
training, stress reduction, and therefore should exercise at a lower intensity.
• Slowly increase the number of step repetitions you perform. Start with
10–20 repetitions. Then, try increasing the number of repetitions to
20–30, then 30–40. Continue to slowly increase.
• Pick up the pace. Try putting on some up-beat music and increase the
speed of your steps.
STEP 3: INCORPORATING STRENGTH TRAINING
To continue improving your strength and stamina, you can add strength
training equipment such as dumbbells, resistance/yoga bands, ankle/wrist
weights, or a medicine ball to your step aerobic workout. Start with a low
weight, such as 2 lbs. dumbbells or resistance bands, and increase the
amount of weight you use slowly.
Strength training options:
• Hold a small dumbbell in each hand.
• Wear wrist weights.
• Hold a medicine ball in your hands.
• Wear ankle weights.
• Use resistance bands or elastic yoga bands.
PRO TIP: While sitting, lying, or standing on the platform in the step-
aerobic configuration, you can perform body-weight training exercises,
including calf raises, incline planks, push-ups, side planks, glute bridges,
single-leg planks, and tricep dips.
USING THE AEROFLEX AS
AN INCLINE STRETCHING
BOARD
STRETCHING WITH YOUR AEROFLEX
• Use AeroFlex in the incline position to stretch your
hamstrings, shins, calves, ankles, Achilles tendons,
and feet.
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