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Biometrie Hometrainer
Trainingsempfehlung
Denken Sie immer an die anschließenden Dehnübungen, um
Verletzungen und Muskelkater vorzubeugen.
4-Wochen Trainingsplan für Einsteiger auf dem Heimtrainer
1. Woche
M
ontag
1
5 Minuten bei
n
iedriger Belastung
Stufe 1-3
Dienstag
P
ause
Mittwoch
15 Minuten bei
niedriger Belastung
Stufe 1-3
D
onnerstag
Pause
Freitag
15 Minuten bei
niedriger Belastung
Stufe 1-3
Samstag
Pause
Sonntag
Pause
2. Woche
2
0 Minuten bei
niedriger Belastung
S
tufe 1-3
P
ause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
Pause
3. Woche
3
0 Minuten bei
niedriger Belastung
S
tufe 1-3
3
0 Minuten bei
n
iedriger Belastung
S
tufe 1-3
Pause
30 Minuten bei
niedriger Belastung
S
tufe 1-3
Pause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
4. Woche
3
0 Minuten bei
mittlerer Belastung
S
tufe 4-6
3
0 Minuten bei
m
ittlerer Belastung
S
tufe 4-6
Pause
30 Minuten bei
mittlerer Belastung
S
tufe 4-6
Pause
30 Minuten bei
mittlerer Belastung
Stufe 4-6
Pause
Hinweis: Ab der 5. Woche die Dauer der Trainingseinheit z. B.
auf 40 Minuten steigern. In der 6. Woche können Sie mit einem
leichten Intervalltraining starten. Beachten Sie, dass Ihr
Trainingspuls in den ersten 8 Wochen ca. 60 – 65% Ihrer max.
Pulsfrequenz beträgt und 75% nicht übersteigt
.
Biometrics exercise bike
G
B
Home trainer - for anyone who likes cycling and wants
to avoid strain on the joints
D
ue to the round leg movement this is a particularly gentle form
o
f exercise for foot, knee and hip joints. It is ideal for regulated
cardiovascular training with the training goal of fat burning, as
the physical strain is lower than with running training.Therefore
home trainers are also suitable for people who are overweight or
who have physical problems and want to avoid too much strain
on knee and hip joints.
The advantages:
ergonomic, optimally adjustable to the desired training
position-
ideal for cardiovascular training and fat burning
low strain on joints
also suitable for overweight people and beginners
space saving and easy to transport
Setting the optimum sitting position
The ideal posture is to have your upper body slightly bent
forward. If you have back problems, adjust the tilt angle so that
the upper body is in an upright sitting position, which protects
the spine and joints.
Seat height
First of all adjust the saddle to the optimum seat height. This is
achieved when you can just reach the pedals with your heel with
bent knees. You will maintain a round movement of the legs if
you never completely stretch out the knee. Therefore you have a
training which is gentle on foot, knee and hip joints.
Energy use (kcal)
approx. 600 per hour
Fat burning
approx. 48 - 54 g per hour
31


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