Bedienungsanleitung DKN EF-2 (Seite 28 von 84) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch)

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Regularly check your progress, so you can

adapt your training program if necessary. The

following survey shows the interaction between

the 4 elements, which are important in an

efficient training program.

Diagnostic – initial level

Before setting up a program, you have to take

note of some parameters and take your sizes.

These measurements will help you determine

your present physical condition . It is the

intention to collect all data concerning your

personality, your health and your

performances.

• Individual data : age, sex, figure, weight,

fat percentage, measurements, pictures,

etc.

• Data concerning your health : blood

pressure, orthopedic data, research of the

metabolism, serious diseases, injuries, etc.

• Performance data : endurance tests,

power tests, movement tests and speed

control is often not necessary in fitness.

Coordination of the movements however is

crucial because it is very important when

you execute the exercises.

“Clumsiness” usually means a lack of exercise.

Therefore stick to the preset modules when

you exercise , even if it is an endurance sport.

Every test, intellectually or physically, shows

you your personal possibilities at a certain

moment in time. Even though mathematic

results become inadequate after a certain time,

the results which you will achieve (after the

same test one week later) will be better than

the first one, because you have been able to

locate your weak points and adapt your

training in order to get rid of your

shortcomings.

We work in the same way for the body. Let us

assume you have taken an endurance test and

the result of this test is 20% under the average

level. This result must now help you to set up a

program to achieve this average level. This

shows that the test is the base to set up a

training program in order to reach your goal.

So it is very important you check your

performances on a regular base to see if they

measure up to the preset goals. If not, you

have to adapt your training program.

The results of these check-ups give you the

opportunity to compare your performances

with the average performances, but also show

if you are making progress. After 6 weeks we

begin again with the same test to check if your

performances have been improved and how

much they have been improved.

Physical features

Weight

Are you happy with your body, often depends

on the balance. But what is the ideal weight ?

Following formulas are known to determine the

ideal weight:

• Normal weight = girth waist in centimeter – 100

• Ideal weight women = normal weight – 15%

• Ideal weight men = normal weight -10%

This formula designed by “Broca” has a limited

value. As long as there is no new method to

determine the ideal weight, the image we have

of ourselves, tells us more than any other

number. But a lot of people feel better when

they can compare themselves with figures and

numbers. Therefore it is sensible to take into

account a few well known formulas as the

body mass index (BMI) and with some reserve,

the waist to hip rate (girth waist – hip).

Body Mass Index (BMI)

The BMI refers to the connection between

weight and body shapes, which allows us to

set up a better and exact standard than the

“Broca” formula.

BMI = present weight (in kg) : height in m².

Ex. A man of 70 kg and 1.70 m high has a

BMI of 70:1.7m² = 24.22.

In the table beneath you can situate yourself.

These values are a guidance and are not

guaranteed, especially not for sick persons,

children and elderly people.

Women Men

--------------------------------------------------------------

------

< 19 <20 Underweight

19 – 24 19 – 25 Normal

> 24 > 25 Overweight

> 30 > 30 Corpulent

> 40 > 40 Obese

Fatpercentage

Body fat expressed in percentage tells us more

than numbers about the relation weight/waist.

To determine the fat percentage we have to

take into account some parameters depending

on age. You can determine your fat

percentage in different ways. You even find

many balances who also can measure your fat

percentage. If you want to lose weight, then

the fat percentage is more important than the

weight itself, because it is the fat you want to

disappear.

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DKN EF-2 Seite 28

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