Personal Training

POWER TOWER

Exercise Instructions

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Personal Training

Dear Customer,

Content

Congratulations on your new ENERGETICS fitness

equipment. We hope you will have lots of fun and
success in exercising. Before getting started with
your work-out we would like to give you a few tips
which have been developed in coordination with
leading European sports scientists.

Introduction
Work-out parameter
Work-out
Wheight loss, diet and
cross training

P. 003
P. 004
P. 008
P. 012

Your ENERGETICS - Team

>> content >> 002

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Introduction
What do I gain from exercising
A work-out on the Power Tower is very effective and varied. With this apparatus you can exercise
specifically the abdominal musculature and the back- and torso musculature, as well as the arm- and
upper body muscles (exercises with dumbbells).

M. pectoralis major
M. deltoideus

M. brachialis

M. flexores
carpi

M. rectus
abdominus

M. trapezius
M. rhomboideus
M. deltoideus
M. latissimus
dorsi

m. obliquus
externus
abdominis
M. biceps
brachii

M. trizeps brachii

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Regardless of age, it is possible and sensible to do power exercises. Depending on your aims,
positive effects of a power work-out can also include the following:
development of muscles and tightening of the tissue
reduction of body fat and body weight
increase of power in arms and legs
improved circulation through the muscles
to stay fit, i.e. to prevent back pain and osteoporosis
improved physical performance in every day life and sports
rehabilitation after orthopedic surgery
stabilizing of the skeleton
reduction of stress
relaxed and positive atmosphere after a work-out
In addition, a power work-out has also positive psychological effects:
increased self consciousness and self esteem, along with an
improved awareness of your body

>> introduction >> 003

M. iliopsoas

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What do I have to look out for

In general, a work-out on the Power Tower can be done by anyone. However, there are certain illnesses
and situations in which you should not exercise on the Power Tower. Please read the chapter on safety
instructions in the assembly instructions. For the benefit of your health you should not exercise on
the Power Tower if you:
have acute illnesses like fever, cough, influenza, or other health problems
do not feel well
Please consult your doctor if you:
have orthopedic problems (bones, joints)
are in medical treatment
are older than age 35 or a beginner and have not done any exercise for quite some time
have insufficiencies of your heart, lung or other organs
have diabetes, high blood pressure, or respiratory difficulties
would like to exercise for rehabilitative purposes
For optimal success of the work-out you should consider a few points:
Warm up before each work-out (see p. 008 Work-out).
Adjust weights in order to exercise within the ranges of intensity indicated in your personal
work-out program (see p. 006 How should I exercise).
Concentrate on your work-out technique when exercising (see p. 008 Work-out). Try to keep your
back as straight as possible with all exercises (neither a hollow nor a bent back).
Exercise as described: slowly and calmly.
Avoid holding your breath. You should exhale regularly during effort and inhale while
returning to the initial position.
In order to ensure an optimal and balanced work-out, all of the illustrated major muscle groups
should be exercised.
Only with regular exercise will you achieve the desired effect.

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Stop your work-out immediately if you feel uncomfortable.

Work-out parameter
What aims do I want to achieve
Fat reduction

Maximum power

Body shaping

Work-out as a prophylactic
measure

To strengthen the muscles and tighten

the tissue.

Power endurance

To withstand longer power efforts.

Building muscle

To increase the size of muscles.

To increase your maximum muscle power.

To prevent injuries: muscles protect the passive

motion apparatus (bones, tendons etc.).

Work-out for Rehabilitation

To develop recovery strength after an illness or

injury. Please consult your doctor first if needed.

>> work-out parameter >> 004

To reduce the proportion of body fat.

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What work-out type am I

Our work-out programs are designed for various aims, lengths, and frequencies which all take into
account your individual fitness. In order to determine your optimal program we recommend you to
do the following fitness check. Simply answer the questions and add up the points. The sum of your
points will indicate your work-out type. After some time you should do this check again and change to
another work-out program if necessary.

Fitness check
1. How old are you?
Age
under 30 years
30 - 50 years
over 50 years

Points

Points
3
2
1

2. Calculate your weight!

Subtract 100 from your height (in cm)
Compare the result with the following chart:
What is correct for you?
Overweight
My body weight is more than 10% over the calculated result

Normal weight
My body weight is equal (10%) to the calculated result
Underweight
My body weight is more than 10% less than the calculated result

Points

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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:

You are the performance typ, we recommend you to use the

performance programs.

>> work-out parameter >> 005

4. How do you estimate your curent fitness?

Fitness
very fit
of average fitness
slightly below average fitness

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How should I exercise

It is not necessary to be completely exhausted in order to achieve the best effects of the work-out. If,
after one set of repetitions, you think the set was:
easy

increase the intensity or the number of repetitions

moderate

your set was ideally suited for the work-out program Wellness

strenuous

your set was ideally suited for the work-out program Fitness

hard

your set was ideally suited for the work-out program Performance

very hard

reduce the intensity or the number of repetitions

It is important to exercise every muscle group to ensure a balanced work-out. Therefore, you should
equally take into account exercises for the different muscle groups in your weekly schedule (abdominal muscles, chest, back, legs & buttocks, arms, shoulders). You should distribute these six muscle
groups into single work-out sessions according to your work-out type (see chart work-out parameters:
Work-out frequency per week). Ideally, you design an individual weekly work-out schedule which
takes into consideration all of the mentioned muscle groups. Your schedule could look as follows:
Wellness
abdominal
Monday

chest

back

legs & buttocs

arms

shoulders

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Tuesday
Wednesday

(biceps)

Friday

(triceps)

Saturday
Fitness
abdominal
Monday

chest

back

legs & buttocs

arms

shoulders

(biceps)

(triceps)

(biceps)

(biceps)

Tuesday
Wednesday

Friday

Saturday

Performance

abdominal
Monday

chest

back

Wednesday

Friday

Tuesday

legs & buttocs

shoulders

(biceps)

(triceps)

(biceps)

(triceps)

Saturday

arms

(biceps)

My personal weekly work-out schedule

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

chest

back

legs & buttocs

arms

shoulders

>> work-out parameter >> 006

abdominal

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Choose one or two exercises for each muscle group (see p. 008 Work-out). Do these exercises and,
if needed, adjust the intensity (weight) in such a manner that you are able to complete the indicated
number of repetition.

Sets per
session
and
repetitions
per set

Intensity

Work-out
frequency
per week

Work-out
type

Aim of
Work-out

Aim of
Work-out

prophylactic measure, rehabilitation,

fat reduction,
body shaping,
power endurance

building muscle,
body shaping,
maximum power

Wellness

2 - 3 sets (per session)

with 15 to 20
repetitions each

not recommendet

Fitness

3 - 4 sets (per session)

with 15 to 20
repetitions each

3 - 5 sets (per session)

with 8 to 15
repetitions each

Performance

3 - 5 sets (per session)

with 15 to 20
repetitions each

5 - 10 sets (per session)

with 8 to 15
repetitions each

Break

Take a 2 - 3 minute break Take a 2 - 3 minute break

after each set
after each set

Wellness

moderate

not recommendet

Fitness

strenuous

strenuous

Performance

hard

hard

Wellness

2 - 3 times (per week)

not recommendet

Fitness

3 - 4 times (per week)

3 - 4 times (per week)

Performance

3 - 5 times (per week)

3 - 5 times (per week)

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>> work-out parameter >> 007

Work-out
parameters

Personal Training

Work-Out
Warm-up
In warming up, you heat up your muscles which helps prevent injuries. Do some easy jumping around
for 2 - 3 minutes (i.e. rope skipping, jumping jack) or jogging.

Exercises

>> work-out >> 008

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>> work-out >> 009

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Cool down/Stretching
At the end of your work-out, you should 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. Concentrate on keeping your back straight (except abdominal
stretching) 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.

Front side of thigh

Stand on one leg, knees touching.
Straighten your hips and reach for one
leg at the ankle. Pull your leg towards
your buttocks until you feel a slight pull.

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Calf muscles
Straighten your back leg, keeping your
heel constantly on the floor and bend
forward until you feel a slight pull.

Chest muscles

>> work-out >> 010

Place your palm against a door frame

or a wall and slightly bend your arm. Try
to twist your upper body looking over
your opposite shoulder until you feel a
slight pull.

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Arm stretcher
Pull your elbow downwards behind your
head until you feel a slight pull.

Stretching of hip muscles

Take a wide step. Straighten your hips
and slightly recline your torso. Hold this
position for 20 seconds. Repeat this
exercise 2 - 3 times.

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>> work-out >> 011

Abdominal stretching
Important: If you have
Lie on the floor face down and push
back problems do not
yourself up with your arms. Raise your
do the abdominal
torso as much as possible and hold this
stretching!
position for 10 - 20 seconds. Repeat this
exercise 3 - 4 times.

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Loose weight, diet and cross training

To lose weight, shape up, and ensure maximum success of your fitness program a healthy
diet is also very important besides exercising regularly. Here is some information and a few
tips concerning this topic.

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.

>> wheight loss, diet and cross training >> 012

To ensure an optimal work-out success you should consider the following guidelines to a healthy diet:

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Reduce the amount of salt in your diet

Too much salt is one of the factors which causes high blood pressure. The average daily need is
ca.3-5g. However, many people consume 15 - 25 g and more per day. Foods like pre-cooked meals,
canned food, or chips contain a particularly high proportion of salt.
The loss of salt through physical activity does not need to be replaced with regular salt.
Consumption of foods with high fiber content
Fibers are the parts of food which are indigestible to the human stomach. They stimulate the functioning of the bowels and provide nutrition to the bacteria in the large intestine. In order to eat a sufficient
amount of fibers your diet should contain a high proportion of products made of whole wheat (bran,
linseeds, cereals), vegetables, salad and fruit.
Reduce respectively avoid stimulants
Alcohol contains many calories and slows down regeneration.
Nicotine helps developing vascular problems and can considerably reduce your endurance
performance.
Drink while doing sports
Perspiration is a natural part of doing sports. A loss of fluid of as little as 2% of your body weight (corresponds with a loss of about two liters through perspiration) will already notably reduce your performance ability. Therefore you should drink a sufficient amount of fluids especially during the work-out,
ideally 200 to 250 ml (7 to 9 fluid ounces) every 10 to 15 minutes. In the course of one day you should
drink 3 - 5 liters. The more physical activities you do and the more you perspire the more you should
also drink. Use isotonic drinks or diluted fruit juices to quench your thirst and as an ideal replacement
for used electrolytes (calcium, magnesium, potassium) and carbohydrates.

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Cross training

1. Systematic muscle work-out

(Exercising for the purpose of building muscle, body shaping, power endurance and alike,
see p. 006 How should I exercise)
Systematic muscle work-out allows you to shape up and helps support the human skeleton. This
support prevents you from exerting too great a strain on a single body part (i.e. knee or hip joints,
spinal column, etc.).
2. Specific endurance work-out in each category
(Exercising for example with fitness bikes, ellipticals, treadmills, steppers and alike)
An endurance work-out improves your cardiovascular system and causes an increase in burning
fat and calories. It will melt those extra pounds and therefore accentuate your muscles.
3. A balanced diet with the correct amount of calories
(see p. 012 Diet and Lose weight)
Your diet should be in balance with your work-out: high in carbohydrates, low in fat and high in
protein particularly when doing the Power work-out.

>> wheight loss, diet and cross training >> 013

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:

Personal Training

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 subjective estimation of effort. 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.

>> wheight loss, diet and cross training >> 014

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