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Finnlo 3505 ALPINE II Manual

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4RAININGSANLEITUNG
4RAININGMANUAL
Das Training mit dem Laufband ist ein ideales Bewegungstraining
zur Stärkung wichtiger Muskelgruppen und des Herz-/Kreislauf-
Systems.
!LLGEMEINE(INWEISEZUM4RAINING
Trainieren Sie niemals direkt nach einer Mahlzeit.
Trainieren Sie nach Möglichkeit pulsorientiert.
Wärmen Sie Ihre Muskulatur vor Beginn des Trainings
durch Lockerungs- oder Stretching-Übungen auf.
Am Ende des Trainings reduzieren Sie bitte
die Geschwindigkeit. Beenden Sie das Training nie abrupt!
4RAININGSHÊUFIGKEIT
Um langfristig die Physis zu verbessern und die
Kondition zu steigern, empfehlen wir mindestens drei-
mal pro Woche zu trainieren. Dies ist die durchschnitt-
liche Trainingshäufigkeit für einen Erwachsenen, um
langfristig einen konditionellen Erfolg bzw. eine erhöhte
Fettverbrennung herbeizuführen. Mit zunehmender
Fitness können Sie auch täglich trainieren. Besonders
wichtig ist das Training in regelmäßigen Abständen.
4RAININGSINTENSITÊT
Bauen Sie Ihr Training behutsam auf. Die
Trainingsintensität sollte langsam gesteigert werden,
damit keine Ermüdungserscheinungen der Muskulatur
und des Bewegungsapparates auftreten.
0ULSORIENTIERTES4RAINING
Es wird empfohlen, für Ihre individuelle Pulszone einen
„aeroben Trainingsbereich“ zu wählen. Leistungssteigerungen
im Ausdauerbereich werden vorwiegend durch lange
Trainingseinheiten im aeroben Bereich erlangt.
Entnehmen Sie diese Zone bitte dem Zielpuls-Diagramm oder
orientieren Sie sich an den Pulsprogrammen. Sie sollten mindes-
tens 80 % Ihrer Trainingszeit in diesem aeroben Bereich (bis 75 %
Ihres Maximalpulses) absolvieren.
In den restlichen 20 % der Zeit können Sie Belastungsspitzen ein-
bauen, um Ihre aerobe Schwelle nach oben zu verschien. Durch
den eintretenden Trainingserfolg können Sie später bei gleichem
Puls eine höhere Leistung vollbringen, was eine Verbesserung der
Form bedeutet.
Wenn Sie mit pulsgesteuertem Training bereits Erfahrung
haben, können Sie Ihre gewünschte Pulszone Ihrem speziellen
Trainingsplan bzw. Fitnessstand anpassen.
Training with the treadmill is an ideal movement training for
strengthening important muscle groups and the cardio-circulatory
system.
'ENERALNOTESFOR4RAINING
Never train immediately after a meal.
If possible, orientate training to pulse rate.
Do muscle warm-ups before starting training
by loosening or stretching exercises.
When finishing training, please reduce speed. Never
abruptly end training.
4RAININGFREQUENCY
To improve physical fitness and to enhance condition
over the long term, we recommend training at least
three times a week. This is the average training frequen-
cy for an adult in order to obtain long-term condition
success or high fat burning. As your fitness level incre-
ases, you can also train daily. It is particularly important
to train at regular intervals.
4RAININGINTENSITY
Carefully structure your training. Training intensity should
be increased gradually, so that no fatigue phenomena of
the musculature or the locomotion system occurs.
(EARTRATEORIENTATEDTRAINING
For your personal pulse zone it is recommended that an aerobic training
range will be chosen. Performance increases in the endurance range
are principally achieved by long training units in the aerobic range.
Find this zone in the target pulse diagram or orient yourself on
the pulse programs. You should complete 80% of your training
time in this aerobic range (up to 75% of your maximum pulse).
In the remaining 20% of the time, you can incorporate load peaks,
in order to shift your aerobic threshold upwards. With the resulting
training success you can then later produce higher performance at
the same pulse; this means an improvement in your physical shape.
If you already have some experience in pulse-controlled training,
you can match your desired pulse zone to your special training
plan or fitness status.

… 20 …


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