Bedienungsanleitung DKN R-400 (Seite 30 von 84) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch)

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Training Instructions

If you have not been physically active

for a long period of time and also to

avoid health risks you should consult

your general physician before starting

to exercise.

Everyone, or almost everyone, is fascinated by

the champions/athletes among us. We dream

away when we have one look at a trained

body, full of muscles, in movement, and hope

that one day we also have an athletic body

like that. It’s then that we realize that

exceptional performances need exceptional

talents, but also daily training, well organized

and planned within the smallest detail.

If we compare the genetic inheritance of great

athletes to the genetic inheritance of the sporty

amateur in general, we only can determine

small deviations, which can’t explain the

difference in performances.

However if we compare the trainings, we do

see great differences. In general, athletes on a

higher level do not only had years of training,

they also benefit from the help of a

professional coach and have adapted their

lives to their physical condition. Their training

program is outlined and planned within the

smallest detail and is being regularly evaluated

in order to check if the preset goals are being

achieved.

The sporty amateur who wants to improve his

performances usually starts training without a

plan. Sometimes he copies the training

program of a well known athlete. This usually

slows down his progress and often leads to

strain the muscles and sometimes the cardio-

vascular system. A special, optimal training

program, suitable for everyone, would be

wishful.

The incredible complexity and the different

adapting processes which our body has to go

through every training, don’t allow us to use

such a training program. Whether you train on

muscle development, power, endurance,

speed, flexibility or a better coordination of

your movements, everyone starts with different

initial conditions.

The goal of each training program is to

improve your performances. You don’t need to

become a top athlete, you also can train to

lose weight or just to feel better. The optimal

performance can be for example, run 5

minutes longer than before at the same tempo

and without interruption, or do more push-ups

than the day before.

The research on the influence of a sporty

training on our body has made lot of progress

in the last several years. Even if some

questions are still unanswered, the knowledge

we achieved from the sporty science and

related fields, have proven their use in practice

and serve in the first place our top athletes.

This doesn’t mean we can’t use the basics of a

training for top athletes for every individual

which practice a sport and who wants to

improve his performances.

Evaluation of your physical condition

For each level of your training program

(development of the muscles, endurance,

flexibility, speed, coordination of your

movements), we recommend you to find out

through some tests on which level you find

yourself. But first we recommend you to

consult your physician in order to set up a

health report:

• Are you older than 35 years

• Have you not been exercising for a long

time

• Do you have overweight

• Are some movements not suitable for you

• Do you have to take medicines

• Are you suffering from a serious disease or

are you having breathing difficulties

• Do you have a metabolic disorder (ex.

Diabetes)

• Do you have any infections

• Do you have a fever as a result of any

disease

• Do you have an infectious disease

• Are you having problems with your organs

• Do you suffer from hyperventilation

• Are you having any respiration diseases

• Do you have any pain while breathing

• Or do you have a poor physical condition

If your medical health is satisfactory, you can

begin to set up your training program. But

before you start, make sure you know your

initial capacities – or a diagnose–so it is easier

to determine your goals. Only then you can

set up a training program which will match your

goals.

1. Diagnosis

2. Determine your goals.

3. Organization (long, mid-long, short term)

4. Evaluate

1. Diagnoqtique

entretien

préliminaire

et évaluation

Du niveau

2. Détermination des

objectifs et

des pronostics

Fixer le but à atteindre et

établir un plan

chronologique réalis

3. Organisation

Prévoir des entraînements

à long, moyen et

court terme.

4. Contrôle

Vérification des résultats

obtenus en contrôlant

l’efficacité de

l’entraînement

au moyen de tests répétés

Programmation

Optimale

L’entraînement

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