Frequently asked questions

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How often you train per week depends entirely on your goal! As a beginner, we recommend 3 units per week of 1 hour each. If you want to build muscle, you should exercise the corresponding muscle group 1-2 times a week. Much more important, however, are the regeneration times. If you do not give your body enough rest, you can injure yourself quickly and you will not have long-term success.

The duration of your workout also depends on your goal. For example, you can train for 1 hour 3-4 times a week or half an hour 5 times a week. Apart from that: Integrating enough exercise into everyday life keeps body and mind fit!

Full-body training is a great method for beginners in strength training. Successes are visible relatively quickly, depending on the intensity. Advanced users or those who can invest more time in their training tend to train after a split and specifically stimulate individual muscle groups in a single training session.

There is no general answer for this! While it used to be said that endurance training was best for losing weight, today many swear by strength training to get on the fat. In fact, a combination of both makes sense. BUT: Find a sport that you enjoy. Fun is the key to constant motivation and your long-term weight loss success!

If you want your muscles to grow, you should do strength training or resistance training. You can do this with weights, your own body weight and with small fitness equipment like ours. When building muscle, you should stimulate the respective muscle so much that it burns. It only changes when it is used sufficiently. When building muscle, also known as the mass phase in pumper circles, you should or are allowed to eat enough, because your muscles now need enough energy to grow and you need this in turn during training.

No, the fitness bands are too short for that. Our ZenBands Power in green, red and black are best suited as pull-up aids.

The ligaments may curl up. As long as you do the exercises correctly under tension, however, the ZenLoops always remain in the correct position.

Simply wipe regularly with a damp cloth and conventional soap. To maintain elasticity, you can apply a little talcum powder.

Definitely! At the beginning of your training you can train with a lighter resistance and keep improving. Our ZenLoops are available in 5 different strengths so that you can try out yourself individually.

The ZenLoops should not be permanently exposed to direct UV radiation, excessive heat and cold or extreme humidity.

Why, surely! With the fitness bands you can do a varied outdoor workout in any weather.

This is not a problem. For this you use the light to medium resistance band and train with many sets and repetitions.

If this happens with proper treatment, you will receive a new band from ZenOne Sports free of charge.

The ZenLoops all have different resistances:

Green (light): resistance 3-7 kg
Blue (medium): resistance 5-12 kg
Yellow (heavy): resistance 7-5 kg
Red (x-heavy): resistance 9-20 kg
Black (xx-heavy): resistance 11-23 kg

The length of your workout depends on your goal. For example, you can train for 1 hour 3-4 times a week or half an hour 5 times a week. Apart from that: Integrating enough exercise into everyday life keeps body and mind fit!

As a beginner in sports, you could choose a band with a low resistance to start with, e.g. green, blue or yellow. Then you can keep improving. Our ZenLoops are available in 5 different strengths so that you can try out yourself individually.

Definitely! The fitness bands are ideal for creating additional stimuli during dumbbell training, for example.

A “loop” is to be understood as a fitness band closed in the shape of a ring, without seams or welds.

With 10 minutes of jumping rope you can burn off as many calories as after a 30-minute jog. The calorie consumption depends on the intensity of the training, your weight and your height. A young woman who is 1.70 m tall and weighs 60 kg consumes approx. 650 kcal / h jumping rope quickly.

As a beginner, you shouldn't just jump straight away. Incorrect movements can damage joints and muscles. Every training session includes extensive warming up. Circle your arms and wrists and warm up for 10 minutes. For effective and sustainable training, regularity is important. It is best to jump for a few minutes every 2 days at the beginning. Then you will quickly find out how your condition improves step by step.

A floor with sufficient suspension is ideal for jumping rope. Jumping on concrete and asphalt puts a lot of stress on the joints. In any case, wear sporty footwear with forefoot cushioning and a high shaft.

An important criterion for buying skipping ropes is the right length. In principle, the rope length can be easily determined. Stand in the middle of the skipping rope and keep the handles taut. The ends of the handles should reach under the armpits. Then the size fits.

The following overview gives a guideline for the correct skipping rope length:


110 to 130 centimeters rope length of 170 centimeters
130 to 150 centimeters rope length of 200 centimeters
170 to 190 centimeters rope length of 280 centimeters
190 to 210 centimeters rope length of 310 centimeters

Jumping rope is an effective full body workout in which you train endurance and coordination. In direct comparison to running and the ergometer, jumping rope also stresses the upper body. In this way you achieve a visible training effect faster and actively stimulate fat burning. At the same time, you only need a small amount of space and a simple jump rope to get started.

As with any other sport, skipping rope jumping can become a problem if you do it excessively and without warming up beforehand. Do a warm-up, start slowly with short sessions and take a break every now and then. If you pay attention to the right technique and train according to your level, you can significantly reduce the risk of injury.

From a minimum age of 3 years, girls and boys should be able to stand and jump safely. Then you can try your hand at the ZenRope.

Yes, you can adjust the length of the rope to whatever you want. The ZenRope is approx. 300 centimeters long and can be continuously adjusted to any body size.

Take off the rubber caps at the end of the rope. Slide the rope to the desired length and secure it with the adjusting screws. You can cut off the protruding ends of the rope with combination pliers or side cutters so that the ball bearing can rotate freely. Attach the rubber caps to the ends of the rope, otherwise you could injure yourself on the pointed ends of the rope.

Not necessarily. The sheathing of the steel cable wears out faster, especially on asphalt or concrete. There are signs of wear and tear after a short time. In any case, you should better only jump on a sprung surface, as jumping over a long period of time on hard surfaces can strain the joints and muscles.

On laminate you will clearly hear the impact of the rope, even if it is additionally protected by the rope protector. The noises on laminate are similar to those in a sports hall.

If you use an additional mat on a rough surface, jumping rope shouldn't be a problem. A fitness mat is suitable for this. This cushions the force of the jumps and protects the rope from premature wear.

Yes. The weights also included in the scope of delivery can simply be inserted into the handles and thus enable an additional training impulse.

Yes, you can jump indoors and outdoors with the ZenRope. However, please also think of your neighbors when jumping in the apartment.

A handle with weights weighs approx. 150 grams, without a weight a handle weighs approx. 50 grams.

No. Even during strenuous exercise, nothing should be left on your clothes or hands.

With the ZenBalance balance cushion, the massage points, with which your acupuncture points are evenly stimulated and blood circulation is promoted, are closer together.
With the ZenBalance Plus, these massage points are further apart and become larger towards the edge. This makes the stimulation of the acupuncture points and the massage of the respective body part feel more intense.

Since our ZenBalance and ZenBalance Plus are made of thermoplastic material, the material changes depending on the ambient temperature: the colder, the harder, the warmer, the softer. So please do not expose your balance cushion to direct heat radiation (e.g. radiators). Please also be careful with sharp objects in the presence of the pillow

The pimple side of the ball cushion is used for massage and is intended to promote the perception of stimuli (e.g. barefoot exercises on the pimple side) and thus promote sensorimotor skills.
When sitting, you can choose the side that you find comfortable.

Both balance cushions are washable and can be cleaned with standard cleaning agents and disinfectants. Please do not use any solvent-based or strong chemical cleaners.

The ZenBalance and ZenBalance Plus consist of a mixture of PVC and other components. They are latex-free and of course do not contain any prohibited material components such as heavy metals.

Always make sure that the surface of the pillow is "flat". You can compare it to a bicycle or car tire. Like this one, an air-filled ball cushion also loses air over time. If necessary, you can inflate the pillow a little at any time with the enclosed needle valve pump or a ball pump.
Slightly moisten the pump needle before carefully inserting it into the needle valve. If possible, pull the valve up a little with your thumb and forefinger so that you don't accidentally damage the material with the needle.

You can easily make your balance cushion softer again by inserting the needle attachment (unscrew it from the pump beforehand) into the valve and then gently pushing the air out of the ZenBalance.

How often or for how long you do an exercise with the ZenBalance and ZenBalance Plus generally depends on your level of training. Exercises such as sit-ups can be performed with 15-30 repetitions in 2-3 rounds, each with a 30-60 second break.
Balance exercises are usually held in the position for 20-30 seconds.

Yes, because dynamic sitting is preferable to rigid sitting. Every movement, including the temporary support on the backrest, that you make while sitting on the ZenBalance and ZenBalance Plus, ensures dynamic sitting. In this way, you train your back muscles unconsciously and at the same time.

No, the worst thing that can happen is a little muscle ache, if you sit on the ZenBalance or ZenBalance Plus for "too long".
Just listen to your body. You will notice as soon as sitting on one of the cushions becomes tiring. If this happens, just put your ZenBalance or ZenBalance Plus aside for a while and give your back some rest.

The ZenBands Power can easily be stretched to 2x of their normal size.

Every ZenBand Power has a different resistance level:

Blue (x-light): 4-7 kg
Green (light): 6-16 kg
Yellow (medium): 12-24 kg
Orange (heavy): 16-32 kg
Red (x-heavy): 22-54 kg
Black (xx-heavy): 30-82 kg

No, the ZenBands Power have been tested according to EU guidelines with no toxic components being found.

The resistance bands allow you to train almost all of your muscle groups. You can do chin-ups for your back, push-ups for your chest and shoulders and even squats for your legs. You can find a large selection of excercises in our Workout Guide.

You can use the blue, light resistance band for stretching or a light warm-up before you train.

You can use the yellow bands (medium) as a helper for chin-ups.

No. The material is designed to be water and sweat proof and will not discolor, if it comes in to contact with liquids.

Brand new ZenBands Power might have a faint latex smell during initial use. The smell will disappear after a short amount of time.

Yes. The bands are made of durable latex and remain intact for a long time if used correctly.

If used correctly there is no danger of ripping the ZenBands Power.

No, all the ZenBands Power are 104cm long.

Yes, some of the excercises can also be done while sitting, e.g. lateral pulls or rowing.

You can use the ZenBands Power for mixed strength and cardio workouts, The best approach would be to do a high amount of sets and reps with a small resistance level.

Our protected flooring set comprises 18 small ZenProtect mats that you can combine, comparable to puzzle pieces. The set also contains edge mats to close off your flooring.

One mat is 30 cm wide and 30 cm long.

It is possible, that the mats have a faint smell when you unpack them. This will disappear after a short time.

Our ZenProtect mats speak for themselves - they are ideal, if you want to protect hardwood or linoleum flooring from dents caused by your fitness equipment.

Yes, underfloor heating doesn't cause problems.

Yes, you can also use the mats in the garden underneath a pool.

No, the ZenProtect mats have an anti-slip system for a secure and stable hold on smooth surfaces.

If your sport includes a lot of floor based activity or falling, the mats are probably not thick enough. We would suggest that you use specially made judo or gymnastics mats, which are thicker.

Our customers have told us, that they have placed their crosstrainer on the mats, which stopped the neighbors from hearing them working out.

You can use the ZenProtect Mats with our without shoes. You can also train on them barefoot, you will still have a stable stand.

The liquid-proof surfaces of our mats can be cleaned with water and normal cleaning fluids.

You can easily unpuzzle the mats, stack them and put them in a corner or on a shelf.

You can use the door fixtures to attach the ZenRings to a door or doorframe. Then you can use the rings as a sling trainer.

The straps have a width of 38mm

The rings have a diameter of 24cm and a thickness of 2.8 cm.

The rings, straps and fasteners are very durable and can withstand any body weight.

The ZenRings allow for a diverse full-body workout with your own body weight, no matter if you are a beginner or an expert. You can find a variety of excercises in our Workout Guide, which we will also send you as an e-mail after your order.

A detailed manual can be found in our Workout Guide.

As long as the object you are attaching the rings to can carry your body weight, you can use the rings anywhere you like.

Definitely! You can use the rings on a climbing frame or on the frame of a swing for example.

Fasciae run through our entire body. They start under the sole of the foot and end at the neck. They protect the muscles and joints from injury and friction on the bones. The fasciae also protect against friction between individual muscle groups. Fasciae are so networked in our body that one also speaks of fascia tissue. It ensures that our internal organs stay in place and do not shift.

Fasciae can stick together through little or incorrect movement and one-sided stress. This can lead to restricted mobility, tension and pain.

Fascia training involves movements and measures that are intended to improve the functional properties of muscles and connective tissue. Fascia training is intended to loosen adhesions, hardening and tension in the fascia, prepare the muscle for a load and can prevent sore muscles after training.

With a fascia roller, you apply pressure movements using your own body weight on the part of the body to be massaged. You lie down on the roller and massage the area by moving back and forth or up and down. The fascia should be loosened and loosened. After a short time you will notice better mobility.

Fascia training is known to be a little painful. But afterwards it is very likely that you will feel significantly "looser" and more flexible. Massage of very sticky fasciae can be particularly painful. If the pain is too severe, you should not do fascia training on your own.

You can use the ZenRoller alone without any problems for self-massage and as support during training. We provide you with detailed instructions in our Workout Guide.

Should you have an injury , e.g. a knee operation, cure or have back problems, we recommend that you discuss with your doctor or physio whether fascia training is an option for you.

Trigger points are the smallest muscle spasms caused by overloading muscle fibers. The peculiarity of the trigger points is that they radiate the pain into the body regions that have nothing in common with the location of the trigger point. A trigger point in the buttocks can radiate pain to the entire leg.

The ZenRoller has a medium degree of hardness, it is made of foam and, thanks to its various pressure zones, is ideal for relieving hardening. The ZenRoller Light is a little softer and therefore ideal for self-massage. It has no cavity in the middle and therefore less resistance.

The fascia rolls are made from environmentally friendly polypropylene.

Yes, our ZenRollers are made of durable foam and, if used correctly, can be used for a very long time.

At the moment, we only offer our ZenRoller with a medium degree of hardness.

A standard fascia roller is usually between 30 and 40 centimeters in legth and has a diameter of around 15 centimeters. This size is used for almost all exercices and massage techniques with a fascia roller.

You can do both. Before working out, you can use the fascia roll for a warm-up and prepare your muscles. It is especially effective after a workout for preventing muscle ache. You can also use it after running. By doing this, you can help your body regenerate faster and prepare for the next workout.

Yes, you can find several different calf excercises in our workout guide.

No, thanks to a structured surface the ZenRoller has a very sturdy grip and does not slip.

If you notice a smell coming from your fascia roller, it should disappear after a few days after you have removed it from the packaging.

No, the ZenRoller can be used without a mat on all indoor floors.