BungyPump Energy Instructor's Manual - Training

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Training

2.1 Different levels of exercise

When exercising you not only improve your fitness, but you also get a better posture and more energy

for your everyday life. There are different levels of exercise depending on the performed activity.

Daily activity

– this includes all types of movements performed during daily tasks such as

cleaning, cooking, grocery shopping and much more.

Physical Activity

– planned physical activity such as a 30-minute high paced walk.

Training

– planned activity with the objective to improve

performance capacity, fitness and strength. This could be

running, weight training etc.

2.2 General exercise advice

 Knowledge about exercise gives you tools and the opportunity to improve your health.

 Everyone can exercise regardless of age, strength or health condition.

 Include interval training, and use stairs and hills to increase endurance, strength and fitness.

 Be outside in the fresh air and be in close touch with trees and nature in general. All this

releases endorphins within our bodies and creates well-being.

 Find a good balance with your exercise that includes enough rest and a good diet. We are all

different - find a balance that is right for you.

 Remember to have fun when exercising.

 Enjoy being in the outdoors.

 As our habits improve, so does our health.

 Consult with a professional, such as a personal trainer or physiotherapist, in order to get a

workout routine that is perfect for just you and that accommodates your needs and wants.

Small changes

can give BIG

results!

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Summary of Energy

Page 2: Content
2 content 1. Introduction ....................................................................................................................... 3 1.2 what is bungypump? ........................................................................................................ 3 1.3 suitable for every...
Page 3: 1.2 What Is Bungypump?
3 1. Introduction 1.2 what is bungypump? Training with bungypump ….. A multifunctional way of exercising. Fitness │ weight loss │ rehabilitation │ strength training │ endurance training with bungypump combines walking, together with strength, coordination, endurance and stretching exercises. It targ...
Page 4: 1.3 Suitable For Everyone
4 1.3 suitable for everyone training with bungypump has features and benefits that suit a wide range of potential user groups. Regular trainers the largest market segment belongs to those people of all ages and from all walks of life who are generally interested and active in some type of regular fi...
Page 5
5 elderly people the soft and gentle exercise afforded by the built-in suspension system holds great appeal to elderly people who wish to continue regular physical activity. The fact that a wide range of muscle groups in the back and upper body are activated when walking offers a very effective way ...
Page 6: 1.4 Product Information
6 1.4 product information bungypump training poles have a 20 cm built-in suspension system that provides resistance equivalent to 4 or 6 kilo. The difference in resistance is offered through our two models below. When training with bungypump, 90% of the body’s muscles are activated with a 60% increa...
Page 7
7 1.5 using bungypump the right way 1. Assemble the parts of the pole, if this is not already done. Note! Do not push the lower section longer than the reflex mark. 2. Turn the pole upside-down. Adjust the pole so that it feels comfortable, between chest and armpit. Lock into position by holding the...
Page 8
8 rovena westberg registered physiotherapist toppform physiotherapy 1.6 recommendation from physiotherapist choosing an active lifestyle affects your health positively in many ways. It not only keeps you fit but improves your quality of life and helps you live longer. Physical exercise wards off ill...
Page 9: Training
9 2. Training 2.1 different levels of exercise when exercising you not only improve your fitness, but you also get a better posture and more energy for your everyday life. There are different levels of exercise depending on the performed activity. Daily activity – this includes all types of movement...
Page 10
10 2.3 improvements from physical activity brain - is affected. Our memory, learning and concentration mechanism is improved. The release of signal substances, such as dopamine and serotonin, increases our well-being and allows us to be more resistant to stress. Blood pressure - is stabilized and as...
Page 11: 2.4 Heart Rate Training
11 2.4 heart rate training a heart rate is the average number of heart beats per minute, and a heart beat is when the heart contracts to pump blood through the body. In order to calculate your maximum heart rate (mhr), follow the instructions below. Men – deduct your age from the number 220. Women –...
Page 12
12 3. Bungypump 6-week training program a 6-week training program that will transform anyone into a bungypump expert! Before the 6 weeks are over you will have improved your fitness and strength, increased your calorie burn and enhanced your overall well-being. After completing this 6-week training ...
Page 13
13 example for the 6-week training program week 1 get familiar with bungypump and the technique by taking daily 30-minute walks at 50-60% of mhr. The first week lets your body warm up and get used to the training poles. Rest: 0 days week 2 take 40-minute walks at 50-60% mhr three days and 40 minute ...
Page 14: Selection of Exercises
14 4. Selection of exercises 4.1 warm up and stretching the below exercises can be used for both warming up and stretching. Arm swing hold the middle part of the pole with each hand. Swing your arms back and forth and lift your legs to a 90 degree angle as if you were marching, but stay in one place...
Page 15
15 shoulder shrug hold both poles with both hands and arms hanging down. Straighten the back and lower the shoulders. Lift your shoulders up towards your ears and let them down. Repeat. Upper body twist while holding the both poles, place them behind your shoulders. Stand with both feet facing forwa...
Page 16
16 shoulder stretch hold both poles above the head and stand with feet together. Keep the back straight and start moving the arms in a backward motion. Half moon swing hold one pole with both hands above the head with both arms slightly bent. Bend the whole torso in line with the body to the right, ...
Page 17
17 back stretch hold one pole with straight arms behind your back. Keep the front of your hand turned to your body. Press the pole outwards and upwards, and feel the chest and arms stretch. Alternate with having the front of your hand turned away from the body. Toe lift place both poles on the groun...
Page 18
18 hamstring stretch hold both poles in front of the body with slightly bent arms. Extend the right leg forward, place the heel on the ground and point toes towards the ceiling. Bend the left knee and feel the backside of the front legs thigh stretch (hamstring). Switch legs and repeat. Back leg str...
Page 19: 4.1 Strength
19 4.1 strength wing press keep the arms slightly bent and reach them out so that the body resembles a “t”. Straighten the back and lower the shoulders. Hold each palm on top of the shaft of the pole and press both down. Keep in mind to only be moving your arm muscles. Challenge: when pressing down ...
Page 20
20 cross leg hold both poles in front of the body with arms wider than shoulder width. Put the palm of the hand on top of the handle for balance. Bend one leg at a 90-degree angle and place your ankle on the opposite knee. Stand in position and hold balance. Switch legs and repeat. Challenge: while ...
Page 21
21 arm toning hold one pole with both hands above the head with the arms opened at a 90-degree angle. Straighten and lower the shoulders. While holding, press the pole together and release. Challenge: while pressing the pole together, bend your knees. Back bound hold one pole with both hands behind ...
Page 22
22 vertical press hold one pole with both hands and place it behind your back in a vertical position. One hand will be positioned at the lower back and the other above the head. While holding, press the pole together and release. Switch hands and repeat. Www.Bungypump.Com.
Page 23: 5.1 Dietary Advice
23 5. Holistic approach to well-being 5.1 dietary advice there are many theories surrounding what types of food we should eat and what we should stay away from. We are all different and need a diet that is adjusted to our body and lifestyle. What we all have in common is the need of vitamins, minera...
Page 24
24 5.2 balance – mindfulness mindfulness is to be completely present in the moment, without any thoughts of the past or future. To be aware of and use all our senses: sight, hearing, smell, taste and touch. To be aware of both our body and soul, and to let thoughts wander free without analyzing ever...
Page 25: Appendix
25 6. Appendix 6.1 the bungypump story in the 2000s, walking with nordic poles had become one of the most popular forms of regular exercise for many people in sweden. It had not only become a well-known activity as theform of exercise for middle-aged to elderly people, but was also seen as a good co...
Page 26
26 thank you for your interest and commitment. Welcome on board! Www.Bungypump.Com.