Manual DKN RB-3i (page 41 of 112) (English, German, Dutch, French, Italian, Spanish)

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not everybody can have the perfect body, often

remain frustrated.

Endomorphe type

Features:

•

Round shapes, holding fat

•

Width shoulders, width pelvis (due to

overweight)

•

More equal distribution of the weight in

comparison to the other 2 types

•

Average figure

•

Very suitable for performances aimed at

power and endurance

•

Easy food insertion and slow digestion

make it easy to gain weight

•

Slow pulse in rest, normal blood pressure

(for active types)

Power, endurance and mobility are the

greatest trumps of the endomorph. Only the

weight, often too high, can be an interference

in some situations. Therefore he must pay

attention to his food, healthy and adapted to

his needs, emphasizing endurance to stabilize

his weight.

Taking into account the beauty ideals of this

moment, the figure of the endomorph type is

not suitable. But above features also show that

the active endomorph has the right talents for

a good health and a sportive attitude. If the

endomorph takes into account his genetic

potential, a few extra pounds, can not harm

him.

Endurance test

An endurance test may not be executed in

following circumstances, except when it is

done under medical supervision:

•

Serious and chronic illnesses of the

respiration

•

Illnesses with fever attacks

•

Infectious diseases

•

Serious increased blood pressure

•

Disorders (ex. of the heart or longs)

•

Infections

•

Taking of medicines (betablockers)

•

When you aren’t feeling well

The most know endurance test which is used

in sports is the “Cooper test”. In this test you

have to run as hard as you can for 12 minutes

and run as much kilometers as you can on an

flat underground.

Even it’s aim is not to stop, you can slow down

and walk. The covered distance is noted and

compared with the numbers in the Cooper

chart. This chart gives us more information

about your performances.

The benefit of this test is that you can do the

test whenever you want, you only need a

chronometer and a course with a fixed

distance.

The disadvantage of this test is that you need

some running experience to become a good

result. You may not take this test if you are not

feeling well (tiredness, feeling unwell, etc…)

Cooper

Test

Data in km, M = male, F = female

Age

20-29 30-39 40-49 50-59

Very well

2,64-

2,81

2,51-

2,70

2,46-

2,64

2,32-

2,53

2,16-

2,32

2,08-

2,22

2,00-

2,14

1,90-

2,08

Well

2,40-

2,63

2,34-

2,50

2,24-

2,45

2,10-

2,31

1,97-

2,15

1,90-

2,07

1,79-

1,99

1,70-

1,89

Average

2,11-

2,39

2,10-

2,33

2,00-

2,23

1,87-

2,09

1,79-

1,96

1,70-

1,89

1,58-

1,78

1,50-

1,69

Weak

1,95-

2,10

1,89-

2,09

1,82-

1,99

1,65-

1,86

1,54-

1,78

1,52-

1,69

1,41-

1,57

1,34-

1,49

Too

weak

<1,95 <1,89 <1,82 <1,65

<1,54 <1,52 <1,41 <1,34

You also can take another endurance test: the

Harvard-Step-Test. For this test you need a

hear rate monitor, a chronometer, a stair or

bench. The height of the stairs or bench

depends on your length.

Harvard

Step

Test

Height in cm

Height of the step

<152 cm 30 cm

< 160 cm 35 cm

< 175 cm 40 cm

< 180 cm 48 cm

> 180 cm 50 cm

To execute this test, step down and up the

bench or stairs every 2 seconds. This makes

30 times/minute up the bench, which gives a

total of 120 up –and down steps. Whether you

change leg or always use the same leg, this

has no effect on the result. Measure your

heart rate after 4 minutes. When you are done

with the exercise, take your pulse after 60

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DKN RB-3i Manual

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