It is important to warm up and stretch out muscles before and after wearing the Jump99 shoes. Everybody has different limits so it is okay to not follow the exact training schedule. There should be an emphasis on the quality and not the quantities of the exercises performed, the form should be correct to maximize results. These factors are important to consider to avoid injury while using the shoes. A 30 second to 1 minute rest period can be taken in between each set. It is recommended to not train more than 4 times a week as your muscles need time to fully repair after each workout.