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BALTIC
9. Trainingstagebuch
Führen Sie Buch über Ihre Trainingseinheiten. Nennen Sie Datum, Ruhepuls, Belas-
tungspuls, Erholungspuls, Widerstandsstufe, Zeit, Entfernung, Energieverbrauch und
Fitnesslevel.
10. Belohnen Sie sich
Gönnen Sie sich und Ihrem Körper nach dem Training oder nach dem Erreichen eines
Teilzieles etwas Gutes. Gehen Sie in die Sauna oder in ein Badeparadies. Mixen Sie sich
einen Eiweiß-Shake oder genießen Sie einen leckeren Salat.
5.4 Aufbau einer Trainingseinheit
Wir empfehlen zwei bis drei Trainingseinheiten pro Woche. Vor jedem Training sollte
ein Warm-Up von ca. 5 Min. erfolgen. Das Training schließt ab mit einem Cool-Down
und einem gezielten Dehnen.
Warm-Up ca. 5 Min. Dynamische Bewegung großer Muskelgruppen bei gerin-
ger Intensität. Die Körperkerntemperatur wird angehoben
und der Stowechselprozess schneller in Gang gebracht.
WOCHE 1 + 2
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 20 Min. Langsames Tempo,
ohne Widerstand
30 Min. Moderates Tempo,
Widerstand gering halten
Mi 20 Min. Langsames Tempo,
ohne Widerstand
30 Min. Moderates Tempo,
Widerstand gering halten
Fr 20 Min. Langsames Tempo,
ohne Widerstand
30 Min. Moderates Tempo,
Widerstand gering halten
In der zweiten Woche zwischendurch 2 Min.
das Tempo erhöhen. Herzfrequenz einhal-
ten.
In der zweiten Woche das Tempo
kurz erhöhen
WOCHE 3 + 4
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 25 Min. Langsames Tempo,
ohne Widerstand
35 Min. Tempo variieren,
Widerstand gering halten
30


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