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7. Trainingsanleitung
7. Training manual
Das Training mit dem Crosstrainer ist ein ide-
ales Bewegungstraining zur Stärkung wichtiger
Muskelgruppen und des Herz-/Kreislauf-Systems.
Allgemeine Hinweise zum Training
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!
Machen Sie am Ende des Trainings noch
einige Stretching-Übungen.
7.1 Trainingshäufigkeit
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.
7.2 Trainingsintensität
Bauen Sie Ihr Training behutsam auf. Die
Trainingsintensität sollte langsam gesteigert werden,
damit keine Ermüdungserscheinungen der Muskulatur
und des Bewegungsapparates auftreten.
7.3 Pulsorientiertes Training
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 mindestens 80 % Ihrer Trainingszeit in diesem
aeroben Bereich (bis 75 % Ihres Maximalpulses) absol-
vieren.
In den restlichen 20 % der Zeit können Sie
Belastungsspitzen einbauen, um Ihre aerobe Schwelle
nach oben zu verschieben. 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 anpas-
sen.
Training with the Crosstrainer is an ideal movement trai-
ning for strengthening important muscle groups and the
cardio-circulatory system.
General notes for Training
Never train immediately after a meal.
If possible, orient 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.
Do some stretching exercises when
finished training.
7.1 Training 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.
7.2 Training intensity
Carefully structure your training. Training intensity should
be increased gradually, so that no fatigue phenomena of
the musculature or the locomotion system occurs.
7.3 Heartrate oriantated training
For your personal pulse zone it is recommended that an
aerobic training range be chosen. Performance increa-
ses 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 incorpora-
te 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.
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