BOSU Sport Balance Trainer User manual

For maximum effectiveness and
safety, please read this owner’s
manual before using your BOSU®
Balance Trainer Sport 50 CM.
English | Français | Español
Page 1 - 15 Page 16 - 31 Página 32 - 46
OWNER’S MANUAL

1

TABLE OF CONTENTS
Important Safety Tips ........................................................................................3-4
Equipment Warning Labels ..................................................................................5
Specifications & Parts...........................................................................................6
Introduction...........................................................................................................7
A Message From The Inventor.............................................................................8
Care & Storage.....................................................................................................9
Getting Started ..............................................................................................10-12
General Exercise Guidelines..............................................................................13
Your Total Fitness Program................................................................................14
Limited Warranty ................................................................................................15
2

3
IMPORTANT SAFETY TIPS
1) Before starting this or any other exercise program, consult your physician. Your physician
should assist you in determining the target heart rate zone appropriate for your age and physical
condition. Your physician can also help you determine if you have physical limitations that could
create a health risk or prevent you from properly using this equipment. Certain exercise programs
or types of equipment may not be appropriate for all people. This is especially important
for people over the age of 35, pregnant women, or those with pre-existing health problems,
orthopedic conditions, or balance impairments. If you are taking medication which may affect
your heart rate, a physician’s advice is absolutely essential.
2) Handicapped or disabled people must have medical approval before using this equipment and
should be under close supervision when using any exercise equipment.
3) Do not overexert yourself with this or any other exercise program. Listen to your body and
respond to any reactions you may be having. You must learn to distinguish “good” pain, like
fatigue, from “bad” pain, which hurts. If you experience any pain or tightness in your chest,
an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and
consult your physician immediately.
4) Breathe naturally, never hold your breath during an exercise. Avoid over training. You should be
able to carry on a conversation while exercising.
5) Before each use, visually inspect the equipment. To help avoid unexpected sliding of the BOSU®
Balance Trainer Sport 50 CM, make sure all 6 feet are tightly inserted into the platform. Do not use
the equipment if any of the feet are missing. Never use the equipment if parts are missing or if
the equipment is not functioning properly.
6) Before each use, make sure the dome is properly inflated. Over-inflating the dome can cause
the dome to separate from the platform. Immediately stop using the equipment and go to
https://www.bosu.com/how-to-fix-a-bladder for instructions.
7) Wear appropriate clothing when exercising. Workout clothing should be comfortable and
lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made of good
support with non-slip soles, such as cross-training or aerobic shoes. For some exercises, you may be
instructed to exercise in your bare feet. Never exercise in socks, stockings, etc.
8) Use this equipment only for the intended use as described by the manufacturer. Do not modify
the equipment or use attachments not recommended by the manufacturer.
9) Follow the exercise technique guidelines in this manual and when following any of the BOSU®
exercise video(s) (if included). Correct exercise technique will help you get the results you want
and keep you exercising safely. Do not use your BOSU®Balance Trainer Sport 50 CM until you
have read this manual completely.
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED ON
THE EQUIPMENT, IN THIS OWNER’S MANUAL AND VIDEO(S) (IF INCLUDED)
MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.

4
10) Start out slowly and progress sensibly. Before beginning any workouts, become acclimated
with the dynamic surface of the BOSU®Balance Trainer Sport 50 CM by slowly stepping on and
off the dome, practicing the “centered” position, etc. as pictured on pages 11 and 12. Once you
become acclimated, start with the beginner workout and become familiar with all of the exercises
before moving on to more advanced workouts or exercises.
11) The dynamic surface of the BOSU®Balance Trainer Sport 50 CM can enhance fitness
training in a number of ways but it is important to remember that it is still highly unstable and the
potential for a fall that may result in injury does exist. Move slowly and with control throughout
the workout. To reduce the likelihood of a fall, simply step off of the BOSU®Balance Trainer
Sport 50 CM safely to the floor if you feel that you are losing your balance at anytime.
12) Standing on platform is not recommended. It increases the risk of a fall resulting in
SERIOUS INJURY OR DEATH.
13) Make sure the BOSU®Balance Trainer Sport 50 CM is set on a non-slip, level surface with
adequate clearance space around you. You should have enough space to lie in a face up, face
down, or side lying position on top of the dome, and to be able to step off safely in any direction.
Make sure that if you lost your balance and fell, you would not hit any nearby objects. To
reduce the risk of injury if a fall were to occur, use a mat or exercise pad on wood or other
hard surfaces.
14) Wipe sweat off the vinyl surface of the BOSU®Balance Trainer Sport 50 CM dome before
each use and while working out as needed. Similar to a wet basketball floor, sweat will make
the dome surface slippery. Use a towel to wipe sweat off the dome if necessary. A dry BOSU®
Balance Trainer Sport 50 CM provides for a safer and more effective training environment.
15) Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise, such
as walking, followed by stretching.
16) Cool down after an exercise session, with 5 to 10 minutes of gentle exercise, such as
walking, followed by stretching.
17) The BOSU® Balance Trainer Sport 50cm is not a toy. To prevent injuries, adult
supervision is required. Follow these simple rules:
– Keep unsupervised children out of rooms where you have your exercise equipment.
– Store exercise equipment in a room that can be locked.
– Know exactly where your children are when you work out.
– If you have small children at home, don’t wear headphones while you work out.
– Talk to your kids about the dangers of exercise equipment.
18) When storing the BOSU®Balance Trainer Sport 50 CM, make sure the dome is not in
direct contact with any other surfaces. The dome needs to breathe to prevent sweating (i.e. an
oily residue may appear on the dome), which can cause the dome to be slippery increasing the
likelihood of a fall resulting in injury. If the dome does sweat, follow the cleaning instructions
on page 9.

5
See page 6 for placement of warning labels on equipment.
EQUIPMENT WARNING LABELS
Standing on this side increases your
risk of falling. See side label for
details.
INCREASED FALL RISK.
See side label.
• Do not overexert. Stop if you feel faint or dizzy.
• Inspect before each use. Do not use if damaged.
• Check with your doctor before using BOSU® Balance Trainer Sport 50CM.
• Adult supervision required.
To reduce the risk of serious injury or death, read all safety labels and
owner’s manual, or be instructed by a qualied trainer/physical therapist.
• Take extra precautions, such as holding a securely xed handhold, not holding
weights or any other object, having a spotter, and placing mats on the oor.
• Be prepared to fall. Even with precautions, this advanced activity may result in
injury or death.
LABEL 1
LABEL 2 LABEL 3
This equipment challenges your balance. You may fall off. Make sure you
have adequate space around you in case you fall. Standing on platform
side increases your risk of falling. If you lose your balance, the platform
tips quickly. If you choose to stand on the platform side:
Replace any labels if damaged, illegible or removed. Go to www.BOSU.com or call
800-810-6528 for replacement label, manual, video or questions.
Max. user weight is 300 pounds. ISO 20957-1 Class 1
Hedstrom Fitness, 1 Hedstrom Dr, Ashland, OH 44805
WARNING
WARNING
WARNING WARNING

6
BOSU®is an acronym for “both sides up”. The BOSU®Balance Trainer Sport 50 CM
can be used with the platform side either up or down for different types of exercises. The
solid platform is 20 inches in diameter, and the dome should be inflated until it measures
8” with dome side up or 6.5” with dome side down. Two recessed handles on the bottom
of, and toward the sides of the platform, make it easy to turn over or carry. This fitness
product has its foundation in the field of medicine, as well as balance, functional and
sport specific training. Neuromuscular physiology, which helps define human movement,
provides the science that backs this complete approach to training.
SPECIFICATIONS & PARTS
Your BOSU®Balance Trainer Sport 50 CM comes complete with a
dual-action hand pump, plug and this instructional owner’s manual.
Refer to the inflation instructions on page 10.
topside of Bos
U®
Balance
trainer sport 50 cm
Underside of Bos
U®
Balance
trainer sport 50 cm
Underside of Bos
U®
Balance
trainer sport 50 cm
platform
feet
dome
valve
inlet
platform
dome
recessed
handle
recessed
handle
On underside of unit on
rim of platform
WARNING
LABEL 1
WARNING
LABEL 2
WARNING
LABEL 2
WARNING
LABEL 3

INTRODUCTION
Congratulations on your purchase of the BOSU®Balance Trainer Sport 50 CM! By
purchasing this piece of fitness equipment, you’ve made a commitment to improve your
overall fitness, as well as your balance, coordination and posture.
The BOSU®Balance Trainer Sport 50 CM gives you a fast, fun workout that is easy to fit
into even the busiest lifestyle. The BOSU®Balance Trainer Sport 50 CM program has been
designed so that you can train cardiovascular or aerobic fitness, muscular strength and
endurance (especially for the ab and back muscles), and flexibility. And while you’re
getting stronger and more fit, you’ll also be improving your balance, coordination and body
awareness. What this means is that you’ll look better, feel better, and move better in sports
and fitness training as well as daily activities.
The BOSU®Balance Trainer Sport 50 CM is safe and easy to use. It has been designed so
that you can start with easy exercises, and then gradually advance to more difficult exercises
as your fitness level and balance improve. Whether you’re a first time beginner, or an
experienced athlete, the BOSU®Balance Trainer Sport 50 CM is versatile enough to provide
a workout that is not only effective, but fun!
Take a few minutes and read through this Owner’s Manual. You’ll learn safety tips, how to
correctly perform a BOSU®workout, and how to integrate the BOSU®Balance Trainer
Sport 50 CM workout into your total program. For longer fitness and sports training workouts
with expert instruction, follow any of the BOSU®videos available at www.bosu.com.
If, during the course of using your BOSU®Balance Trainer Sport 50 CM, you have any
questions about the program, please contact our Customer Service Department at the phone
number, email address or web address listed below. As always, you have our personal
assurance that we want your complete satisfaction. After all, your success is our success too!
Sincerely,
Customer Service
7
BOSU®
Customer Service Department
1 Hedstrom Drive, Ashland, Ohio 44805
Call: 1-800-810-6528 or
Email: [email protected]
Monday through Friday, 8:00am to
5:00pm Eastern Standard Time
www.bosu.com
Please visit us at www.bosu.com
or call Customer Service
1-800-810-6528
Monday through Friday
8:00am to 5:00pm
Eastern Standard Time
Ordering Replacement Parts
IMPORTANT: This owner’s manual is the authoritative source
of information about your BOSU®Balance Trainer Sport 50 CM.
Please read it carefully and follow all the instructions.

The BOSU®Balance Trainer was born from a passion to
improve my balance. In my life-long pursuit of enhanced
athleticism, I have come to understand that balance is the
foundation on which all other performance components are
built. Balance is, in fact, the foundation of all movement.
It is elemental and basic, yet so profound. I also discovered
that achieving better physiological balance can act as catalyst
toward transforming your sense of balance into a state of mind
as well. Simply stand on the BOSU®Balance Trainer for the
first time and you will begin to understand what I am talking about. BOSU®Balance
Trainer is about a new way to exercise that is functional, dynamic and truly rewarding.
After all, our time is precious and ultimately we should pursue with passion only those
things that add value to our lives.
The BOSU®Balance Trainer was my brainchild, my conception of how to continually
challenge myself without taking unnecessary risks. The BOSU®Balance Trainer allows
virtually anyone, regardless of skill level, to effectively focus and train balance. On
the other hand, the BOSU®Balance Trainer, because it is impossible to master, will
challenge the most gifted athletes in the world indefinitely and allow them to continually
improve.
Balance training enhances the quality of my life in many ways. I move with more
grace than ever before and the BOSU®Balance Trainer has developed my abs like
no other training device or technique I have ever experienced. I am more agile, more
athletic, and more confident than ever before as a result of BOSU®Balance Trainer
training. I simply feel better because I BOSU®. The only thing that is certain in life is
change. Nothing is static – on the athletic field, in school, at home, or in the office, your
ability to improvise and adjust to the ever changing set of given circumstances has an
enormous impact on your degree of personal fulfillment. Stand on the BOSU®Balance
Trainer and you will feel what it is like to exercise in the moment. Start exercising in the
moment and you are one step closer to living in the moment. And living in the moment is
what it is all about.
David Weck
Inventor of the BOSU®Balance Trainer
8
A MESSAGE FROM THE INVENTOR

9
Your BOSU®Balance Trainer Sport 50 CM has been carefully designed to require
minimal maintenance for enjoyable use. To ensure this, we recommend that you do the
following:
• Keep your BOSU®Balance Trainer Sport 50 CM clean. Wipe sweat, dust or other
residue off the BOSU®Balance Trainer Sport 50 CM after each use with a towel.
Water and a mild soap may also be used to clean the platform and dome.
• Store your BOSU®Balance Trainer Sport 50 CM after use. The BOSU®Balance
Trainer Sport 50 CM is easy and convenient to store either inflated or deflated. DO
NOT STORE THE BOSU®BALANCE TRAINER SPORT 50 CM IN DIRECT
SUNLIGHT (SUCH AS OUTSIDE OR NEAR WINDOWS) OR NEAR HEAT
SOURCES. Direct sunlight or excessive heat (like the high temperatures that can
occur in the trunk of a car) can cause the inflated dome to deform. Though the product
can continue to be used, deformation may cause the original balance traits of the
dome to change.
• When storing the BOSU®Balance Trainer Sport 50 CM, make sure the dome is
not in direct contact with any other surfaces. The dome needs to breathe to prevent
sweating (i.e. an oily residue may appear on the dome), which can cause the dome to
be slippery increasing the likelihood of a fall resulting in injury. If the dome does
sweat, clean with water and a mild soap.
• Avoid contacting the BOSU®Balance Trainer Sport 50 CM dome with sharp or
abrasive objects. Sharp or abrasive objects can puncture the vinyl surface. Always
check the soles of your shoes for glass, stones, etc., before standing on the BOSU®
Balance Trainer Sport 50 CM dome.
• When deflating your BOSU®Balance Trainer Sport 50 CM for storing, you may have
to pull firmly to remove the plug. It will not harm the BOSU®Balance Trainer Sport
50 CM to give the plug a hard tug in order to remove it.
CARE & STORAGE

10
GETTING STARTED
Inflating Your BOSU®Balance Trainer Sport 50 CM
1. Find the dual-action hand pump that came with your
BOSU®Balance Trainer Sport 50 CM and remove it
from its wrapping. (See Fig. A)
2. Place your BOSU®Balance Trainer Sport 50 CM flat on
the floor with the platform side up. (See Fig. B)
3. Insert the dual-action hand pump nozzle firmly into the
valve housing and inflate to a height of about 5-7 inches.
(See Fig. B) DO NOT exceed 8 inches.
TIP: To judge proper inflation, simply hold a ruler
vertically against the side of the BOSU®Balance Trainer
Sport 50 CM and inflate until the platform clears
approximately 6.5” high on the ruler with dome side
down and a maximum of 8” high with dome side up.
(See Figs. C1 and C2)
4. Before each use, visually inspect the equipment.
To help avoid unexpected sliding of the BOSU®
Balance Trainer Sport 50 CM, make sure all 6 feet
are tightly inserted into the platform. Do not use
the equipment if any of the feet are missing.
Never use the equipment if parts are missing
or if the equipment is not functioning properly.
5. When you have inflated your BOSU®Balance Trainer
Sport 50 CM to the desired height, firmly insert the air
plug into the valve inlet. The air plug is included in
the plastic bag with this manual.
Setting Up
Make sure your BOSU®Balance Trainer Sport 50 CM is set on a non-slip, level
surface with adequate clearance space around you. You should have enough space
to lie in a face up, face down, or sidelying position on top of the dome, and to be
able to step off safely in any direction. Make sure that if you lost your balance and
fell, you would not hit any nearby objects. To reduce the risk of injury if a fall were
to occur, use a mat or exercise pad on wood or other hard surfaces.
Fig. A
Fig. B
1
28
34567910 11 12
Fig. C1
Approximately 6.5” high with
dome side down
Fig. C2
Maximum height of 8”
with dome side up
128
34567910 11 12

11
Acclimating to the BOSU®Balance Trainer Sport 50 CM Surface
Before you begin the BOSU®Balance Trainer Sport 50 CM workout, it’s important
that you feel comfortable stepping on and off the dynamic surface of the dome in all
directions. Practice slowly stepping up on top of the dome. Then, walk forward off
the dome and onto the floor. Repeat a few times, making sure that you alternate legs
(See Fig. A and Fig. B). When you are comfortable stepping up and down in a forward
direction, practice stepping up and down from the side of the BOSU®Balance Trainer
Sport 50 CM. Finally, step up on top of the dome and down to the back. Step on and off
with control, and always stay within your comfort range.
IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT ANY TIME
WHILE STANDING ON THE DOME, SIMPLY STEP OFF THE BOSU®BALANCE
TRAINER SPORT 50 CM SAFELY TO THE FLOOR. When following any of the
BOSU®exercise videos, acclimation exercises are demonstrated.
Fig. A Fig. B

12
Practicing “Centered” Position
When you are comfortable stepping on and off the BOSU®Balance Trainer Sport 50 CM
dome in all directions, you are ready to practice “centered” position. Step up on top of
the dome, and place your feet about hip width apart or slightly narrower. Place your arms
out to the sides for balance assistance, or place the hands on your hips for more balance
challenge. Try to maintain good posture, with the knees “soft” (not locked) and the feet
as level as possible (See Fig. C). As you stand on the BOSU®Balance Trainer Sport 50
CM you will feel your core muscles (abs and back) working to maintain balance. The
muscles in your feet and lower legs are also working hard. Relax and let your body find
the “path of least resistance.” You will discover that it is impossible to stand completely
still! This is perfectly normal, and as your balance and coordination improve, your body
will become more and more efficient at maintaining balance.
For more challenge, turn your head from side to side, tilt the head from side to side (See
Fig. D), or close your eyes for a few seconds. These variations are very challenging and
may take time and patience to master.
Fig. C Fig. D

13
• If you are just starting an exercise program with your BOSU®Balance Trainer Sport 50
CM workout, choose a time of day that’s good for you and then stick to it closely. You
should choose a time when you feel energetic, when interruptions are few, and when
you have not eaten for approximately two hours.
• Practice each exercise until you are very clear on correct technique. When following
any of the BOSU®exercise videos, begin with the easier variation of each exercise and
progress to the more challenging variations only when you feel ready.
• Using muscle fatigue and proper technique as a guide, increase your repetitions to
the number that you can complete comfortably and correctly. It is more important
to perform the exercises correctly than it is to complete the suggested number of
repetitions.
• Start your program with two BOSU®Balance Trainer Sport 50 CM workouts per week.
If you’d like to add workouts, gradually build up to every other day of the week. It is
important to have one day of rest between challenging workouts.
• Video library available online at: https://www.bosu.com/bosu-exercise-library
GENERAL EXERCISE GUIDELINES

14
YOUR TOTAL FITNESS PROGRAM
A Total Fitness Program is more than just exercise. It is a “fitness for life” plan that goes
hand-in-hand with an overall, healthy lifestyle. This includes regular check-ups, healthy
eating habits and exercise for the rest of your life.
A total fitness program consists of four parts:
1. Aerobic or cardiovascular exercise to burn calories.
2. Strength conditioning exercises to tone and shape your muscles, increase your
metabolic rate and strengthen your bones.
3. Stretching exercises to keep you moving freely and help prevent injuries.
4. A diet that is safe, sensible and healthy.
Today, fitness research recommends both aerobic exercise and strength conditioning to
achieve the best results and balanced fitness. By improving your aerobic fitness you
will strengthen your heart and lungs, improve your stamina and endurance. Strength
conditioning adds lean muscle to your body. This increases your body’s calorie-burning
ability by increasing your metabolism. As a result, your body burns more calories, even
while you rest. When you combine aerobic workouts with strength conditioning, you can
burn more fat and calories when compared with aerobic exercise alone.
The BOSU®Balance Trainer Sport 50 CM workout can enhance your Total Fitness
Program by integrating balance training into aerobic and strength exercises, as well as
stretching. You should also make healthy, low-fat eating a big priority.
Consult with your physician about an eating plan that’s right for you. Healthy eating
habits and exercise will help you reach your goal. We recommend that you follow
dietary guidelines approved by the U.S. Department of Agriculture and the U.S.
Department of Health and Human Services.

For a period of 90 days from date of receipt, Hedstrom Fitness warrants that this product will be
free from defects in materials and workmanship. This warranty applies only when purchase of the
product is from an authorized dealer and is for personal or household use, but not when the sale or
any resale is for commercial use. This warranty is not transferable. Warranty valid only in the USA.
EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN, ˆˆˆ FITNESS DISCLAIMS
ALL OTHER EXPRESS OR IMPLIED WARRANTIES, INCLUDING BUT NOT LIMITED TO IMPLIED
WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE. SOME
STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY (INCLUDING
IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE)
LASTS, SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU. Hedstrom Fitness will not be
liable for any loss or damage, including incidental or consequential damages of any kind, whether
based upon warranty, contract or negligence, and arising in connection with the sale, use or repair
of the product. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCIDENTAL
OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION OR EXCLUSION MAY NOT APPLY
TO YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY HAVE OTHER
RIGHTS THAT VARY FROM STATE TO STATE.
In the event of failure of this product to conform to this warranty during the warranty period, you
must return this product to the location shown below at your own expense, unless otherwise
approved by us in advance. Hedstrom Fitness will repair or replace, at its own option, the product or
any covered part, except that this warranty does not cover damage caused by accident (including
in transit), or repairs or attempted repairs by any person not authorized by Hedstrom Fitness, or by
vandalism, misuse, abuse, or alteration.
HEDSTROM FITNESS LIMITED WARRANTY
15
To register your Limited Warranty please go to www.bosu.com/warranty or call Customer
Service at 1-800-810-6528, Monday - Friday, 8:00am to 5:00pm EST.
A Division of Ball, Bounce & Sport, Inc., is the licensee of BOSU®Fitness, LLC. and Manufacturer
and Distributor of BOSU®Products.
1 Hedstrom Drive – Ashland, OH 44805
©2006, ©2008 and ©2009 All rights reserved. BOSU®Fitness, LLC. BOSU®is a registered trademark
of BOSU®Fitness, LLC. U.S. Patent Nos. 6,422,983, 6,575,885, 6,554,753, 7,344,488 et 7,494,446
MADE IN THE USA
www.bosu.com
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the express written consent of the copyright holder.
In order to obtain service under this
warranty, use the following procedure:
1. Contact Customer Service:
Call: 1-800-810-6528 or
Email: [email protected]
Monday through Friday
8:00am to 5:00pm
Eastern Standard Time
2. Be sure to have available:
• Return address
• Daytime phone number
• Email address
• Brief statement concerning the part in question
• Your Order# and/or copy of proof of purchase
3. Write your Order# and Serial# on line provided and
retain for your records. (Retail Customers write
place of purchase) (located on bottom in handle)
ORDER # ________________________________
SERIAL # ________________________________

Pour assurer votre sécurité et des
résultats optimaux, prenez
le temps de bien lire le guide
d’utilisation avant d’utiliser
l’exerciseur d’équilibre BOSUMD
Sport 50 CM.
16
GUIDE D’UTILISATION
English | Français | Español
Page 1 - 15 Page 16 - 31 Página 32 - 46

17

TABLE DES MATIÈRES
Consignes de sécurité importantes ...............................................................19-20
Étiquettes de mise en garde...............................................................................21
Fiche technique et composants..........................................................................22
Introduction.........................................................................................................23
Un mot de l’inventeur..........................................................................................24
Entretien et rangement.......................................................................................25
Utilisation.......................................................................................................26-28
Consignes générales concernant les exercices ................................................29
Programme d’entraînement complet ..................................................................30
18

1) Avant de commencer ce programme, ou tout autre programme d’exercice, consultez votre
médecin. Votre médecin devrait vous aider à déterminer la zone cible de fréquence cardiaque
correspondant à votre âge et votre condition physique. Votre médecin peut également vous
aider à déterminer si vous avez des limitations physiques qui pourraient créer un risque pour
la santé ou vous empêcher d’utiliser cet équipement correctement. Certains programmes
d’exercices ou certains types d’équipement peuvent ne pas convenir à toutes les
personnes. Ceci est particulièrement important pour les personnes âgées de plus de 35
ans, les femmes enceintes, ou les personnes ayant des problèmes de santé préexistants, des
troubles orthopédiques, ou des troubles de l’équilibre. Si vous prenez des médicaments
qui peuvent affecter votre rythme cardiaque, le conseil d’un médecin est absolument
indispensable.
2) Les personnes handicapées ou invalides doivent obtenir une autorisation médicale avant
d’utiliser ce matériel et devraient être sous surveillance étroite lors de l’utilisation de n’importe
quel équipement d’exercice.
3) Ne vous fatiguez pas avec ce programme d’exercice, ou tout autre programme. Écoutez
votre corps et tenez compte de toute sensation que vous pourriez ressentir. Vous devez
apprendre à distinguer la « bonne » douleur, comme la fatigue, de la « mauvaise » douleur,
qui fait mal. Si vous ressentez une douleur ou une crampe en haut de votre poitrine, un
rythme cardiaque irrégulier, des étourdissements, des nausées, ou un essoufflement,
arrêtez l’exercice tout de suite et consultez immédiatement votre médecin.
4) Respirez naturellement, ne retenez jamais votre respiration pendant un exercice. Évitez les
efforts excessifs. Vous devriez être en mesure de tenir une conversation pendant l’exercice.
5) Avant chaque utilisation, inspectez le matériel visuellement. Pour aider à éviter le
glissement inattendu de l’exerciseur d’équilibre BOSUMD Sport 50 CM, assurez-vous que les 6
pieds sont fermement insérés dans la plateforme. Ne pas utiliser le matériel si l’un des pieds est
manquant. Ne jamais utiliser le matériel si des pièces sont manquantes ou s’il ne fonctionne
pas correctement.
6) Avant chaque utilisation, assurez-vous que le dôme est correctement gonflé. Le gonflage
excessif du dôme peut provoquer son détachement de la plateforme. Si cela se produit, cessez
immédiatement d’utiliser l’équipement et go to consultez le https://www.bosu.com/how-to-fix-
a-bladder pour obtenir des instructions.
7) Portez des vêtements convenables lors de l’exercice. Les vêtements d’entraînement
doivent être confortables et légers, et devraient permettre la liberté de mouvement. Portez des
chaussures d’athlétisme confortables munies d’un bon support, avec semelles antidérapantes,
telles que des chaussures de cross ou d’aérobie. Pour certains exercices, il pourrait vous être
suggéré de les pratiquer pieds nus. Ne jamais faire de l’exercice physique en portant des
chaussettes, des bas, etc.
8) Utilisez cet équipement uniquement pour l’usage prévu, comme décrit par le fabricant.
Ne pas modifier l’équipement, ni utiliser d’accessoires non recommandés par le fabricant.
CONSEILS DE SÉCURITÉ IMPORTANTS
19
LE DÉFAUT DE LIRE ET DE SUIVRE LES CONSIGNES DE SÉCURITÉ INDIQUÉES SUR
L’ÉQUIPEMENT, DANS LE PRÉSENT MANUEL D’UTILISATION ET DANS LA(LES) VIDÉO(S)
(SI INCLUSES) PEUT POTENTIELLEMENT PROVOQUER DES BLESSURES GRAVES OU LA MORT.
MISE EN GARDE