A visit to the Mir-Sporta.com website poses a novice athlete seeking to improve his physical fitness with the question: “Which exercise equipment should be preferred for losing weight, normalizing blood pressure or heart rate?”
You can find answers by reading the information available on our website, or by asking a question to experts.
But an even more important question: “How to exercise correctly so as not to harm yourself?” On this page you will learn how to properly exercise on a stepper - one of the most effective cardio equipment for men and women.
An important rule when walking is to control your body position.
You shouldn't be overzealous . You just need to remember that placing your legs parallel or even at all is a mistake! - with your socks facing each other , you find yourself in a potentially traumatic situation .
Very often, beginner “stepper conquerors” make the same mistake - they start pressing on the pedals with the toe of their sneaker . This mistake made at the very beginning will not give you the opportunity to practice on the stepper as much as you need (you will quickly get tired and feel pain in the calf part of the body). You need to press on the pedals with your heel .
What about the body? Your torso should be slightly tilted forward (of course, you don’t need to lie down on the machine). Let your lower back arch slightly. Avoid another very common mistake : beginners put all their weight on their hands , and doing this is highly not recommended. After all, this deprives the key training areas of the load - the legs and buttocks, for the sake of which people stand on the stepper to get their perfect shape.
Breathing and pulse
Oh, let's go! Please forget these words from a Russian folk song if you have a stepper workout that you will make truly productive. The commandment “You must train until you sweat!” it is necessary to erase it from your consciousness, since it is not suitable for everyone, even professional athletes.
For a beginner, shortness of breath that appears and does not go away for a long time, or a pulse that does not return to normal is a reason to consult a doctor . If we are not talking about a chronic disease of the cardiovascular system, then there is overwork. Earn it in your first training session? Can. And it is fraught with consequences.
Invest in a heart rate monitor . Download the program to your smartphone. Put on your headphones. And let the melodic voice of the announcer notify you of your heart rate while you concentrate on the correct body position during the stepper exercise.
Keep in mind your maximum allowable heart rate . It is calculated by the formula 220 minus age (for example, maximum training heart rate is 160 if you are 60 years old). Don't go beyond these boundaries. Breathe evenly. In general, don’t forget to breathe! You train not only your legs and buttocks, but also your entire cardiovascular system.
Types of exercises for beginners and experienced users
You should not take exercises on a stepper too one-sidedly, believing that the simulator imitates ordinary climbing stairs. There are plenty of variations of exercises for beginners, intermediate and advanced athletes.
Judge for yourself! Even if you can’t afford to buy a stepper, but train on a regular staircase in a high-rise building, there are always options. You can quickly run up the steps, feeling like your heart is about to hit your chin, or you can walk, like on a stepper, up the stairs, which is also very useful.
By understanding how to use steppers, you can best set goals and achieve the results you want.
What would you like?
- Develop endurance;
- Normalize the activity of the heart and blood vessels;
- Stabilize blood pressure;
- Burn extra pounds.
For each of these goals, the technique for performing the exercises will vary slightly. Let's look at some exercise options that beginner athletes should try.
- Standard . This is a classic stepper workout. Straighten your back. Tighten your abdominal muscles. Place your foot completely on the stepper pedals, without standing on your toes while making efforts. The toes of your sneakers in this training option should point strictly straight, without moving inward or to the sides. The same goes for your knees. Important! During this and all other types of exercises, you should not straighten your knee all the way. This way you can harm the joint.
- Half a stop . This option is ideal for those who prioritize weight loss. If you do not have heart problems, you can significantly increase the dynamics of working with a stepper by placing your foot not on the entire sole, but only on the toe. Don't press the pedal all the way. Imagine that you are running up the stairs, easily pushing off the steps with just your toes. Fat burning processes are started “half-turn”. But - important! - constantly monitor your pulse. Any “off-scale” heart rate is unacceptable.
- Heavy . This type of training on a stepper falls into the category of strength training. It is not aimed at working on the heart and blood vessels, but – first of all! – to develop beautiful muscles of the legs and buttocks. “Heavy” means that you, as it were, fall forward, slowly pushing the pedal all the way each time. The load should be increased. The effort is significant. And the resulting muscle definition is impeccable.
Several workout options for losing weight and pumping up your buttocks
How to exercise on steppers correctly to achieve results? This may surprise some, but these emphatically compact simulators can only be useful if you are able to find your personal “golden mean”:
- In the frequency of training;
- Their duration;
- Intensities.
But at the same time, all of the above will be subordinated to the specific goal that you set for yourself. Our research shows that, as a rule, those who dream of the beauty of their buttocks, the ideal shape of their calves and, of course, losing weight come to stepper classes.
Let's lose weight! A simple experiment shows that in 30 minutes of intense training on a stepper, a user can lose up to 500 calories. If we compare the caloric intake of the average person with the need to rejoice at the “minus” on the scale every day, then you need to lose up to 1000 calories for a workout, the goal of which is to lose weight.
So what do we do? Do we press the pedals harder, faster? But no. You’ll get through one workout, and then... a rapid pulse that won’t go away, overwhelming drowsiness, apathy, which is often caused by physical overload, will force you to give up the stepper, which, alas, did not work out correctly.
MINISTEPPER RITMO S-112T MINISTEPPER USER INSTRUCTIONS TORNEOSPORT.COM
Transcript
1 MINISTEPPER RITMO S-112T MINISTEPPER USER INSTRUCTIONS TORNEOSPORT.COM
2 Dear buyer! Congratulations on your successful purchase! The TORNEO Ritmo ministepper combines modern technology and thoughtful design. Exercising on this simulator in the comfort of your home will help you get in good physical shape and strengthen your cardiovascular system. We are sure that you will enjoy playing sports with Torneo! Attention: Before you start using the machine, please read this manual and save it for future use. This will help you quickly set up the exercise machine for exercise and use it correctly and safely. Keep this manual for future reference. Attention: We strongly recommend that you undergo a full medical examination before starting training, especially if you have a hereditary predisposition to high blood pressure or diseases of the cardiovascular system, if you are over 45 years old, if you smoke, if you have high cholesterol levels if you are obese or have not exercised regularly in the past year. If during exercise you feel weak, dizzy, short of breath or pain, stop immediately. For questions regarding the quality and completeness of the simulator, please contact a specialized seller.
3 Contents 1 Rules for using the simulator Healthy nutrition Assembling the simulator Training Detailed diagram of the simulator List of spare parts Technical characteristics... 13
4 1 RULES FOR OPERATING THE SIMULATOR Attention: The simulator you purchased is a technical product. Please read the instructions below carefully before you begin. Compliance with these standards will allow you to safely and effectively use the simulator throughout its entire service life. The owner must inform everyone about the safety when using the simulator. users about measures Transportation of the simulator 1. The simulator should be transported only in the original packaging or packaging of similar quality. 2. We recommend that you keep the original packaging in case you need to transport the exercise machine in the future. 3. Upon receipt of the simulator, make sure that the packaging has not been damaged during transportation. 4. The machine contains sensitive electronic components, so please avoid shock or shock during transportation. 5. When transporting the simulator, it must be protected from rain, humidity and other atmospheric influences. General rules for using simulators 1. The simulator is intended for home use only. Use the machine only in accordance with this manual. 2. Install the machine on a flat surface, leaving at least 0.5 m of free space on all sides. If the machine has ventilation holes, make sure they are not blocked during installation. To protect the floor covering from damage, you can use a special mat. 3. The simulator is intended for storage and operation in room conditions (temperature from +10 to +35oC, relative humidity from 5 to 80%). 4. Do not store or operate the treadmill in dusty, damp or summer rooms, a garage or near water. Do not use the machine in areas where aerosols or flammable gases are sprayed. 5. Be especially careful if children under 12 years of age, people with disabilities, or pets are near the machine. 6. Do not allow persons whose weight exceeds the maximum permissible user weight specified in the technical specifications to exercise on the simulator. 7. During training, make sure that loose ends of clothing, towels, etc. do not touch the moving parts of the simulator. When exercising on the simulator, use sports shoes. Do not exercise barefoot or wearing shoes whose soles may damage the machine. 9. Do not change the inclination angle of the machine by placing foreign objects under it. 10. Do not move or fold the machine until assembly is complete. 11. Check and tighten the fastenings of the simulator components every 3 months. 12. Do not put anything inside the machine. If foreign objects get inside, try to carefully remove them; if you cannot remove the object yourself, contact customer service. 13. Interference with the design of the simulator and/or the use of additions not recommended by the manufacturer or its authorized representative may be grounds for refusal of warranty service. 14. To clean the machine, use a cotton cloth soaked in a weak detergent solution. Do not apply detergent directly to the machine. Do not use solvents or abrasive cleaners to clean the machine. Rules for using electric exercise machines 1. Connect the exercise machine to an electrical network that has a grounding contact and is designed for a current consumption of at least 10 A. While the exercise machine is operating, do not connect other electrical appliances to this outlet. 2. If necessary, use an extension cord made of a wire with a cross-section of at least 1 mm2 and having a ground wire. The length of the extension cord used should not exceed 1.5 m. 3. The power cord should not be located near heated surfaces. 4. Never leave the machine turned on unattended. After each session, be sure to unplug the machine. 5. Disconnect the machine from the power supply each time before starting cleaning or carrying out repair, maintenance and other work described in this manual. All repair, maintenance and other work, except those described in this manual, are intended to be carried out only by service specialists.
5 2 HEALTHY EATING Healthy eating is an important part of any fitness program. We offer a number of simple tips to help you manage your weight and achieve your fitness goals. Using the information below, you can determine your energy needs and roughly plan your diet. More detailed information can be found on the website torneosport.com We strongly recommend that you visit a doctor before starting a fitness program. Fat content of foods Particular attention in planning diets to reduce or maintain body weight is always given to fats. They have the highest calorie content among foods, and careless dosage of oil can ruin all efforts when planning a dietary meal. In fact, the calorie content of a spoon of low-fat kefir or yogurt is 70 times lower than a spoon of vegetable oil. At the same time, yogurt can make a delicious dressing for vegetable salads. During the period of application of the diet, we recommend using yoghurts, kefir and milk with a fat content of 0.5-1% and mayonnaise with the minimum available fat content, 15% or less. Drinks The undisputed recommendation is to drink at least 2 liters of liquid per day. During physical activity, water consumption can increase significantly. Don't be afraid to drink an extra glass of water; a sufficient amount of water in the body helps normalize blood pressure and reduce body weight. Remember, juices and most sugary carbonated drinks are high in calories. A glass of sugary juice won't make you feel full, but it will add unnecessary calories. Typically, nutritionists only indicate caffeine-free drinks in their recommendations. However, if there are no medical contraindications for you, feel free to drink coffee, or, better yet, green tea. The caffeine they contain may have some effect on weight loss. It is better to check with your doctor about the maximum caffeine dosage for you. We also recommend that you avoid alcohol in any form while on a weight loss diet. In addition to the fact that alcohol has its own, quite specific calorie content, alcoholic drinks have a very wide range of effects on the body. And all the effects of drinking alcohol have nothing to do with diet and weight loss. Calories and Calories In the nutrition and fitness literature, the unit of energy typically used is the calorie. This designation of energy has developed traditionally. Despite the fact that it is not entirely correct, it has become a kind of standard in dietary nutrition, so you just need to know the following. A calorie taken in dietary nutrition denotes the physical quantity kilocalorie. Which has a very specific numerical value in standard units, Joules. That is, a calorie accepted in the literature on dietary nutrition is a thousand times greater than a calorie from a physics textbook. 4
6 2.1 DETERMINING ENERGY NEEDS 1 We recommend using the accompanying tables to determine your own energy needs. Exact energy needs may vary depending on body size and daily activity level (see the suggested formula below for a more accurate estimate). If you are overweight and you are a beginner, it is better to start exercising at the lowest calorie level possible for your weight. However, we strongly discourage the use of diets below 1200 calories for women and 1500 calories for men without the supervision of a physician or professional nutritionist. If you have any health restrictions, be sure to consult your doctor before starting a low-calorie diet. Be careful: the energy needs of children differ significantly from those of adults, and the charts presented here are not applicable to people under 20 years of age. Body weight, kg Energy needs of women, calories Energy needs of men, calories Activity beginner low normal high beginner low normal high There are many experimental methods for assessing a person’s ideal weight and his energy needs. All of them give slightly different results due to their specificity; indeed, a cardiologist’s view of the patient’s ideal weight differs from the view of the Ministry of Defense on the weight of a strong soldier. The energy needs of such different groups of people will also vary greatly. We tried to choose for you the option that is most suitable for people who lead a predominantly inactive lifestyle. Over time, when fitness and healthy eating become a habit, you will accumulate a wealth of knowledge to plan your own meals depending on your goals. 5
7 2.2 GROUPS OF PRODUCTS USED TO BUILD A BALANCED DIET Any dietary nutrition program is structured very simply: the daily diet must include balanced amounts of the main types of foods necessary for adequate nutrition. The structure of a nutritional diet can be schematically depicted in the form of a diagram: In the table below you will find examples of various types of foods2 2 - for diets with a calorie content above 2400 calories, you should increase the amount of complex carbohydrates, vegetables and fruits. The amount of protein per day can be increased to grams; - usually diets strictly limit fat intake. However, we strongly do not recommend going to the extreme and completely eliminating any fats from your diet. Various fats are essential nutrients for our body, and excluding them from the diet of healthy people can lead to undesirable health consequences. Product groups Equivalent products Complex carbohydrates (starch) and fiber oat or other instant cereals grain bread, wheat or rye (no more than 1 g of fat per slice) pasta rice potatoes corn, peas, beans, lentils Protein (products of the lowest available fat content ) cooked in any way lean beef, pork, turkey, fish, game, soy protein products seafood cheese, cottage cheese Non-starchy vegetables raw carrots, green beans, broccoli, cauliflower, bell peppers peeled zucchini various greens cooked green and orange vegetables Simple carbohydrates ( sugar, fruits) fresh or canned fruits melon pulp sugar, fructose, honey, syrups (maple, chocolate) Skim or soy milk Fats low-fat or soy milk low-fat yogurt vegetable or butter, margarine vegetable oil-based sauces cream sauce 6
8 3 ASSEMBLY OF THE EXERCISE Before you begin assembly, we recommend that you lay out all the structural elements of the exercise machine in a free area and remove the packaging material. Make sure there is nothing left in the package. The delivery set includes the following: - ministepper - battery (AAA 1.5V cell) 1 pc. - Allen key (for tightening fasteners that may become loose during operation) - user instructions. The trainer is supplied pre-assembled. Before use, install 1 pcs (AAA) battery into the training computer as follows: 1. Remove the training computer from the machine frame and install the battery in the special battery compartment on the back of the monitor (Fig. A). 2. Make sure the battery is correctly positioned according to the polarity shown on the battery compartment housing (Figure B) 3. Place the computer back in its place in the machine frame (Figure C) Step 1 Step 2 The machine is ready to use! 7 Step 3 Note: If there is no signal from the training computer during training, adjust the sensor position (page 12). Check and tighten all fastening connections of the machine before using it and regularly monitor their condition in the future. It is recommended to check the tightness of the main fasteners of the ministepper every 7 days of training and tighten them if necessary.
9 4 TRAINING Attention: Before starting exercise, consult your doctor. This is especially important for people over 35 years of age or those with health problems. Please read the entire instructions before starting classes. TORNEO is not responsible for any damage incurred while using this product. 4.1 GENERAL INFORMATION Do not train under bright sunlight or artificial light (neon, halogen). Avoid excessive exercise, it can adversely affect your health. For beginners, we advise you to increase the training duration and load gradually. The main indicator of training intensity is the change in heart rate. Before starting classes, it is advisable to measure your heart rate at rest and subsequently use this value as a reference. Normal heart rate depends on age and body type. For a healthy person of average build, the maximum stress heart rate (pulse at peak load) is calculated using the formula 220 age. The most intense calorie burning occurs in the so-called “aerobic zone,” which is between 60 and 80% of your maximum stress heart rate. For example, for a 40-year-old person: The maximum heart rate value is = 180 The upper limit of the “aerobic zone” is 180x80% = 144 The lower limit of the “aerobic zone” is 180 x 60% = 108 However, it should be remembered that these values are approximate during training you need to carefully monitor your well-being. A general indicator of the body's readiness is the restoration of normal heart rate after exercise. In an ideal state, 1-1.5 minutes after the end of the workout, the heart rate should return to its resting value. The optimal training regimen, which ensures the most effective fat burning, is at least 3-4 times a week for minutes each. For more intense activities, it is necessary to leave at least one day of complete rest. 4.2 WARM-UP AND RECOVERY Warming up before training allows your body to smoothly enter the training mode and will significantly reduce the risk of sports injury. Typically, a warm-up includes general physical exercises for joint mobility and warming up the muscles. Many of the exercises used for warming up can be included in the training program and performed during the main workout at a higher intensity or load to develop endurance and speed-strength indicators. Often the warm-up also includes elements of stretching. They are important for maintaining overall mobility, and help increase strength in intense training programs. Warm-up with stretching elements should be performed before training for about 10 minutes, without sudden movements. You can create your own set of such exercises, and change it a little every few months. If you are very tired during the day and do not feel the strength to do the planned workout, do a short set of warm-up and stretching, this will be your fasting day. By the next workout, your body will recover much better. It is equally important to end your workout properly by doing a few recovery exercises. Most often these are breathing exercises (including bending, lifting and spreading arms), and stretching exercises. This will help your muscles relax and begin recovery faster, and your heart will quickly go into a resting state. These same exercises can be done after work on days when you don't have a workout planned. This way you will relieve stress from work and relax your muscles that are tired during the day. If you have a sedentary job, such exercises are useful for preventing spinal diseases. A variety of Torneo fitness accessories will help you increase the effectiveness of your warm-up and diversify it. Many familiar and boring exercises will become interesting and even more useful. Introduce elements of play and novelty into your warm-up. 8
10 Push-ups 9 Side turns with a gymnastic ball Warming up the shoulders with fitness dumbbells Side bends with a gymnastic ball Shoulder raises with fitness dumbbells Lunges with fitness dumbbells Torso rotation on the health disk Jumping rope
11 4.3 DESCRIPTION OF THE TRAINING COMPUTER Recommendations for replacing batteries Remove the training computer from the simulator frame and install the battery in the special battery compartment on the back of the monitor (Fig. A). Make sure the battery is placed correctly according to the polarity shown on the battery compartment housing (Figure B). At the same time, try not to move the sensor (26), because its position is adjusted at the factory in order to correctly receive the signal to the computer. Place the training computer back in its place in the machine frame (Fig. C) Step 1 Step 2 Step 3 Operating the computer Pressing the computer key allows you to switch between display modes of various training parameters, namely: TIME (Workout time), COUNT (Number of steps), STEP/MIN (Walking speed - number of steps per minute), KKAL (Number of calories expended), SCAN (mode of sequential display of all parameters). Holding the key pressed for 3 seconds will restart the computer and reset all data. If there is no signal on the training computer during training (for example, it does not count the number of steps), adjust the position of the sensor (26) as follows: General information If there are no external signals (pedal movement, button press) for 4 minutes, the computer will automatically switch to mode expectations. To start your workout, simply stand on the stepper and take the first step. The computer will turn on automatically. The computer is powered by 1 AAA battery with an output voltage of 1.5V. Replace your computer's batteries in a timely manner, preventing them from leaking, which can lead to a short circuit and failure of the computer. If the computer does not show full indication, the batteries need to be replaced. 1. Remove the training computer from the machine frame 2. Adjust the position of the sensor (26) by moving it slightly outward or inward of the computer, as shown in the figure below. 10
12 11 5 DETAILED DIAGRAM OF THE SIMULATOR
13 6 LIST OF SPARE PARTS Code Name Qty. 1 Main frame 1 2 Pedal base (left - L, right - R) 2 3 Plastic pedal 2 4 Hydraulic cylinder 2 5 Lock nut 2 6 Front stabilizer 1 7 M8 bolt 1 8 Rocker arm 1 9 Rocker arm base 1 10 Magnet 1 11 Spring ring 4 12 Training computer 1 13 Rear thrust pad 2 14 Bump stop 2 15 Gasket 2 16 Bolt M8x Plastic plug 2 18 Sensor 1 19 Screw 4 20 Bushing 4 21 Gasket 2 22 Bolt M8x Washer 2 12
14 6 TECHNICAL CHARACTERISTICS Power supply for the exercise machine Loading system Dimensions (LxWxH) Weight Maximum user weight Training computer Design Warranty period for the product 1 AAA battery interdependent; 2 oil-filled cylinders 44 x 30 x 30 cm 6.6 kg 100 kg Workout time Number of steps taken per workout Total number of steps taken Calories burned Rhythm (steps/min) No assembly required. The trainer is supplied pre-assembled (factory assembled). 2 years 13
15 FOR NOTES
16 Additional information Brand: TORNEO Model: S-112T Ritmo Made in China Importer and Manufacturer Authorized Organization LLC Sportmaster Legal. address: , Moscow, st. Miklouho-Maklaya, 18, building 2, room. 102 Help Desk: The manufacturer reserves the right to make changes to the configuration, design, functionality of products, including hardware and software, without prior notice to consumers.
How to do steppers? Work on the simulator wisely!
- Start with simple walking . Without any haste, walk at your leisure for exactly five minutes. The arms are slightly bent at the elbows.
- Increase the pace , but never do it suddenly. After 4 minutes, start running.
- And again the slow phase of exercises on the stepper, which should last 5 minutes.
- After this, it is extremely important to rest for 60 seconds , allowing the heart and blood vessels to “come to their senses.”
- Now it’s clear to you how to walk on steppers to lose weight, and you should repeat this cycle of useful exercises for weight loss three more times with a mandatory “final” rest for 60 seconds.
The second option for weight loss exercises with the help of this wonderful simulator should be done no earlier than after 2 weeks. Its essence is that the first and third stages (slow walking) should be increased by 5 minutes. You may ask: “Why not prolong the running phase?” The secret is simple. Calories burn out much faster when we exercise at a low heart rate. And by increasing the duration of these exercise phases, you are “doing them an invaluable service.”
And the third option for weight loss exercises. When your body has become stronger, when you have seen the first results that have inspired you and given you an understanding of the role the right stepper machine plays in your life and weight loss, reduce the rest periods and train continuously for exactly 1 hour.
This will give you the opportunity to lose at least 1000 calories. Don't forget that training doesn't have to be daily. The body must recover. And therefore, make “gaps” between days of training sessions on 1 day.
How to train your buttocks? The gluteal muscles are classified as “difficult to train.” Before each workout, you need to precede it with a light warm-up for 5-10 minutes.
