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