Simply a better life

If you have health problems or are over 40, have your condition checked and consult a doctor before starting to train.

Set realistic targets

Plan your training programme together with an expert

Keep a fitness diary where you write down your progress

Exercise regularly but avoid working out too heavily, too often or for too long. Beginners should start at low resistance levels. If you don't sleep well after exercising, are strangely tired, have a headache or your pulse doesn't return to normal in 10 minutes, you have overtaxed your body. Continuous fatigue, an unwillingness to exercise and perhaps a lack of appetite are all signs of overexertion and you must tone down your training programme.

Don't exercise if you feel ill

Remember to rest enough! If you are not used to training, have a day's break between exercises. Only rested muscles are ready for the next workout. If you are already fit enough, you can train almost daily as long as you remember not to overdo things

Be careful to warm up before exercising and cool down afterwards

Drink enough both during the exercise and after you have finished

Use only safe, high-quality and reliable exercise equipment

Training must not hurt

Don't try to compete with those who are already fitter

Wear suitable clothing and shoes

Encourage the habit of persistence in yourself

Reward yourself

Personal Training Programme
The contents of a personal training programme depend on a number of factors: age, gender, exercise level, condition, goals, etc. So it's best to have your condition tested by an expert who can then design your programme for you.

Fitness Diary
Follow how you get fitter by keeping a fitness diary. Observe how you move and monitor changes in your condition.

You'll notice change easily and e.g. a drop in your pulse rate is concrete evidence of progress. As your condition improves, pulse rate will decrease at rest and while exercising. Not your strength to cycle, walk, row or step longer distances at the same resistance in the same period of time.

Measuring your condition means better monitoring of the effects of exercise and will provide you with performance information to compare with reference values. And measurement supports motivation, too!

DEAR READER
We hope this guide has given you the information you need and will lead you towards a healthier, happier and better way of life.

Note
The information presented in this Guide is given in good faith and is to the best of our knowledge accurate. However, anyone using the information in any way does so entirely at their own risk. Neither Tunturipyora Oy, nor their agents or representatives, can accept any responsibility for any damage or injury incurred as a result of using the information.