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Training instrucons
You must consider the following factors in determining the amount of training eort
required in order to aain tangible physical and health benets:
1. Intensity:
The level of physical exeron in training must exceed the level of normal exeron
without reaching the point of breathlessness and / or exhauson. A suitable gui-
deline for eecve training can be taken from the pulse rate. During training this
should rise to the region of between 70% to 85% of the maximum pulse rate (see
the table and formular for determinaon and calculaon of this).
During the rst weeks, the pulse rate should remain at the lower end of this region,
at around 70% of the maximum pulse rate. In the course of the following weeks
and months, the pulse rate should be slowly raised to the upper limit of 85% of
the maximum pulse rate. The beer the physical condion of the person doing
the exercise, the more the level of training should be encreased to remain in the
region of between 70% to 85% of the maximum pulse rate. This should be done
by lengthening the me for the training and / or encreasing the level of diculty.
If the pulse rate is not shown on the computer display or if for safety reasons you
wish to check your pulse rate, which could have been displayed wrongly due to
error in use, etc., you can do the following:
a. Pulse rate measurement in the convenonal way (feeling the pulse at the wrist,
for example, and counng the number of beats in one minute).
b. Pulse rate measurement with a suitable specialised device (available from dealers
specialising in health-related equipment).
2.Frequency
Most experts recommend a combinaon of health-conscious nutrion, which must
be determined on the basis of your training goal, and physical training three mes
a week. A normal adult must train twice a week to maintain his current level of
condion. At least three training sessions a week are required to improve one’s
condion and reduce one’s weight. Of course the ideal frequency of training is
ve sessions a week.
3. Planning the training
Each training session should consist of three phases: the warm-up phase, the training
phase, and the cool-down phase. The body temperature and oxygen intake should
be raised slowly in the warm-up phase. This can be done with gymnasc exercises
lasng ve to ten minutes.
Then the actual training (training phase) should begin. The training exeron should
be relavely low for the rst few minutes and then raised over a period of 15 to
30 minutes such that the pulse rate reaches the region of between 70% to 85% of
the maximum pulse rate.
In order to support the circulaon aer the training phase and to prevent aching
or strained muscles later, it is necessary to follow the training phase with a cool-
down phase. This should be consist of stretching exercises and / or light gymnasc
exercises for a period of ve to ten minutes. Calculaon formula: Maximum pulse rate = 220 - age
(220 minus your age)
90% of the maximum pulse rate = (220 - age) x 0.9
85% of the maximum pulse rate = (220 - age) x 0.85
70% of the maximum pulse rate = (220 - age) x 0.7
Warm up exercises (Warm Up)
Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnasc exercises to the body for the training phase to prepare accor-
dingly. The exercises do not overdo it and only as far run unl a slight drag felt. This posion will hold a while.
Reach with your le hand
behind your head to the right
shoulder and pull with the right
hand slightly to the le elbow.
Aer 20sec. switch arm.
Bend forward as far forward
as possible and let your legs
almost stretched. Show it with
your ngers in the direcon of
toe. 2 x 20sec.
Sit down with one leg stretched
out on the oor and bend for-
ward and try to reach the foot
with your hands. 2 x 20sec.
Kneel in a wide lunge forward
and support yourself with your
hands on the oor. Press the
pelvis down. Change aer 20
sec leg.
Aer the warm-up exercises by some arms and legs shake loose. We recommend the warm-up exercises at the end of the training be conducted and to end your workout
with shaking of the extremies. (Cool down)
4. Movaon
The key to a successful program is regular training. You should set a xed me
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 goal in view. With
connuous training you will be able to see how you are progressing day by day and
are approaching your personal training goal bit by bit.
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