Bedienungsanleitung DKN X-Run (Seite 18 von 56) (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

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.

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 réaliste

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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