You must consider the following factors in determining the amount of training eort
required in order to aain tangible physical and health benets:
1. Intensity:
The level of physical exeron in training must exceed the level of normal exeron
without reaching the point of breathlessness and / or exhauson. A suitable gui-
deline for eecve 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 determinaon and calculaon 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 beer the physical condion 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 diculty.
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 convenonal way (feeling the pulse at the wrist,
for example, and counng 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 combinaon of health-conscious nutrion, 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
condion. At least three training sessions a week are required to improve one’s
condion 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 gymnasc exercises
lasng ve to ten minutes.
Then the actual training (training phase) should begin. The training exeron should
be relavely 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 circulaon aer 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 gymnasc
exercises for a period of ve to ten minutes.Calculaon 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 gymnasc exercises to the body for the training phase to prepare accor-
dingly. The exercises do not overdo it and only as far run unl a slight drag felt. This posion 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.
Aer 20sec. switch arm.
Bend forward as far forward
as possible and let your legs
almost stretched. Show it with
your ngers in the direcon 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 aer 20
sec leg.
Aer 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 extremies. (Cool down)
4. Movaon
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
connuous 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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