Owner's Manual
Table Of Contents
8
• Make sure to check that all screws are tightened each time before using the trampoline and that the
handlebar is set at the correct height and that it is xed to the frame. Additionally check that the jumping
mat has tension and that the 36 elastic ropes are in good condition and looped to the plastic hooks.
• Pay attention to damages and gradual wear and tear.
• Consult a doctor before using the trampoline if: You have not participated or performed much
athletic activities recently, have high-risk health complications, heart or orthopedic problems, or if you are
pregnant.
• First become familiar with your trampoline. Begin your workout slowly. Start with small bounc-
es and increase your intensitiy gradually to higher jumps. Always maintain control. e risk of damages
increases with excessive or improper use.
• e trampoline is intended for use by persons who are t an healthy. Do not use the trampoline
consuming food, alcohol or narcotic substances. if you become dizzy or nauseous, heart-related problems,
or other health issues.
• e trampoline is intended for tness training like bouncing, light jumps.
Do not jump aggressively, otherwise you risk injuries to hear head or neck.
• Prepare yourself for training with a warm-up and always cool down at the end of a workout.
• Stay hydrated and take sucient breaks to avoid fatigue or injuries.
• Never exercise when your are tired, exhausted or lacking concentration, otherwise you risk injuries.
• Never jump from a standing position onto the trampoline and down again.
• Jump in the middle of the mat only, take care to not jump or step on the edge cover or frame.
• Jump only in the middle of the mat and be careful not to jump on the edge of the trampoline.
• Do not jump or climb directly onto the safety mat. is is not designed for carrying a person.
• e trampoline may only be used by one person at a time.
Warm-up and cooling phase
1. Warm up phase
is stage helps to get the blood owing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below.
Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch -
if it hurts, STOP.
2. Exercise phase
is is the stage where you put the eort in. Aer regular use, the muscles in your legs will become more
exible. Work to your butt it is very important to maintain a steady tempo throughout.
3. cool down phase
is stage is to let your Cardio-vascular System and muscles wind down. is is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. e stretching exercises should
now be repeated, again remembering not to force or jerk your muscles into the stretch. As you get tter
you may need to train longer and harder. It is advisable to train at least three times a week, and if possible
space your workouts evenly throughout the week.
Muscle Toning
To tone muscle while on your Crosstrainer you will need to have the resistance set quite high. is will put
more strain on your leg muscles and may mean you cannot train for as long as you would like. If you are
also trying to improve your tness you need to alter your training program. You should train
as normal during the warm up and cool down phases, but towards the end of the exercise phase you
should increase resistance making your legs work harder. You will have to reduce your speed to keep your
heart rate in the target zone.
Weight Loss
e important factor here is the amount of eort you put in. e harder and longer you work the more
calories you will burn. Eectively this is the same as if you were training to improve your tness, the dier-
ence is the goal.