18
GB
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training eort required in order to attain tangible physical and health
benets.
INTENSITY
The level of physical exertion during training must exceed the point of
normal exertion, without going beyond the point of breathlessness and/or
exhaustion.
training session, the condition increases and therefore the training
requirements should be adjusted. This is possible by extending the
duration
training.
FREQUENCY
Most experts recommend the combination of a health-conscious diet,
which must be adjusted according to the training goal, and physical exer-
cise three -
cise to maintain its current condition. T
his body weight, he needs at least three training sessions per week. Ideal
of course is a frequency of ve training sessions per week.
TRAINING PLAN
Each training session should consist of three training phases: „warmup
phase“, „training phase“ and „cool-down phase“. In the „warm-up phase“
the body temperature and the oxygen supply should be increased
slowly
to ten minutes.
The training load should be adapted according to the training heart
rate. In order to support the circulation after the training phase and to
preventaching or strained muscles later
training phase with a cool-down phase. This should be consist of
stretching exercises
to ten minutes.
TRAINING HEART
T
note that these are guide values. If you have health problems or are
unsure, consult a doctor or tness trainer
Sample calculation
Male, 30 years old and weighs 80 kg. I am a beginner and would like
to lose some weight and increase my endurance.
01: Maximum pulse - calculation
Maximum heart rate = 214 - (0.5 x age) - (0.1
Maximum heart rate = 214 - (0.5 x 30) - (0.1
Maximum pulse = approx. 190 beats/min
After you have set your training heart rate for your training condition
or Once you have identied goals, you can start training. Most of our
endurance training equipment have heart rate sensors or are heart rate
belt compatible. So you can check your heart rate on the monitor during the
workouts. If the pulse rate is not shown on the computer display or you want
to be on the safe side and want to check your pulse rate, which could be incor-
rectly displayed due to possible application errors or similar
following tools:
a. Pulse measurement in the conventional way (sensing the pulse beat,
e.g. on the wrist and counting the beats within a minute).
b. Heart rate measurement with suitable and calibrated heart rate
measuring devices (available from medical supply stores).
c. Heart rate measurement with other products such as heart rate moni-
tors, smartphones....
01 Maximum heart rate calculation
The maximum pulse value can be determined in many dierent
ways, since the maximum pulse depends on many factors. Y
use the main-formula for the calculation (maximum heart rate = 220
- age). This formula is very general. It is used in many home sport
products to determine the maximum heart rate. We recommend the
Sally-Edwards-formula. This formula calculates the maximum heart rate
more precisely and takes gender
Sally-Edwards-formula:
Men:
Maximum heart rate = 214 - (0.5 x age) - (0.1
Women:
Maximum heart rate = 210 - (0.5 x age) - (0.1
02 T
The optimal training heart rate is determined by the goal of the training.
T
Health - Zone: Regeneration and Compensation
Suitable for: Beginners
T very light cardio training
Goal: recovery and health promotion. Building the basic condition.
T
Fat-Metabolism - Zone: Basics endurance training 1
Suitable for: beginners and advanced users
T light cardio training
Goal: activation of fat metabolism (calorie burning). improvement in
endurance performance.
T
Aerobic - Zone: Basics endurance training 1 to 2
Suitable for: beginners and advanced
T moderate cardio training.
Goal: Activation of the fat metabolism (calorie burning), improving
aerobic performance, Increase in endurance performance.
T
Anaerobic - Zone: Basics endurance training 2
Suitable for: advanced and competitive athletes
T moderate endurance training or interval training
Goal: improvement of lactate tolerance, maximum increase in perfor-
mance.
T
Competition - Zone: Performance / Competition T
Suitable for: athletes and high-performance athletes
T intensive interval training and competition training /
Goal: improvement of maximum speed and power
Attention! T
vascular system and damage to health.
T
GENERAL
Example - stretching exercises for the warm-up and cool-down
phases
Start your warm up by walking on the spot for at least 3 minutes and
then perform the following gymnastic exercises to the body for the
training phase to prepare accordingly
and only as far run until a slight drag felt. This position will hold a while.
Reach with your left hand behind your head
to the right shoulder and pull with the right
hand slightly to the left elbow
switch arm.
Bend forward as far forward as possible and
let your legs almost stretched. Show it with
your
Sit down with one leg stretched out on the
oor
foot with your hands. 2 x 20sec.
Kneel in a wide lunge forward and support
yourself with your hands on the oor
the pelvis down. Change after 20 sec leg.
MOTIV
The
time and place for each day of training and prepare yourself mentally for
the training. Only train when you are in the mood for it and always have
your goalin view
are progressing day by day and are approaching your personal training
goal bit by bit.
02: T
Due to my goals and training level, the fat metabolism zone
suits me best.
T
T
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