One machine for all fitness goals
&
specifically for balance and core training
These are general training guidelines. You can use the suggestions from the training videos as a basis for your exercises.
For a personalized training program, contact a personal trainer or a physical therapist. If you have any health concerns, contact a doctor.
Strength
– for a strong body
Train at 30–50% of your maximum strength, and repeat each exercise 6–10 times for 3 sets. Take a break of about 1 minute between each set.
or
Perform an exercise in 3 sets, with each set lasting 40 seconds, followed by a 20-second rest between sets.
Combine the FITONIT_swing with dumbbells and TheraBands, and use your own body weight.
>> Use the Swing as a seesaw, a bridge, and a stepper
Endurance
– for good stamina
Train at 70–75% of your maximum heart rate. Increase the duration of your workouts based on your fitness level.
>> Use the Swing as a seesaw and stepper
Balance
– for balance and safety in everyday life
Train using different speeds, directions of movement, and types of movement. Alternate between symmetrical and asymmetrical training.
>> Use the swing as a seesaw
Coordination
– for fluid movements and a pleasant sense of body awareness
Make your workout program varied by including lots of different exercises.
Combine different exercises into a sequence of movements performed one after another.
>> Use the swing as a seesaw
Posture
– for a healthy back and a confident demeanor
Try working out in front of a mirror every now and then.
Train your body awareness through conscious, slow movements.
Compare your posture before and after your workout.
>> Use the Swing as a seesaw, a bridge, and a stepper
Stretching
– for a flexible body and relaxed muscles
Hold the static stretch for 15–30 seconds and repeat it 2–3 times. Thenmove on to dynamic stretching, such as rocking movements. This loosens the muscle by stretching it intermittently. Repeat the entire sequence 8–12 times.
>> Use the Swing as a seesaw, a bridge, and a stepper
Stability
– to relieve strain on your tendons, joints, and bones
Train your core stability with isometric exercises: Make sure to hold the body part you're stabilizing in a static position; for example, with planks or side planks for your core.
Vary the exercises with slow, steady movements: for example, to improve knee stability, vary the one-legged stand by performing gentle, slow squats and knee extensions.
>> Use the Swing as a seesaw, a bridge, and a stepper
Core
– for a strong core and a healthy pelvic floor
Train your core muscles with the various plank variations, shoulder bridge variations, and almost all of the exercises you perform while standing on the FITONIT_swing.
>> Use the Swing as a seesaw, a bridge, and a stepper
Fun – Ideas for a Varied Workout That Makes Learning New Moves Fun
Work out with a partner.
Come up with some games.
Create choreographies set to music.
Discover the acrobat within you.
Enjoy the swinging motion of the FITONIT_swing.
>> Use the Swing as a seesaw, a bridge, and a stepper
Interesting Links
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