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33
Trainingsempfehlung
Denken Sie immer an die anschließenden Dehnübungen, um
Verletzungen und Muskelkater vorzubeugen.
4-Wochen Trainingsplan für Einsteiger auf dem Heimtrainer
1. Woche
Montag
15 Minuten bei
n
iedriger Belastung
S
tufe 1-3
Dienstag
P
ause
Mittwoch
15 Minuten bei
niedriger Belastung
Stufe 1-3
D
onnerstag
Pause
Freitag
1
5 Minuten bei
niedriger Belastung
Stufe 1-3
Samstag
Pause
Sonntag
Pause
2. Woche
20 Minuten bei
n
iedriger Belastung
Stufe 1-3
P
ause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
2
0 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
Pause
3. Woche
30 Minuten bei
n
iedriger Belastung
Stufe 1-3
3
0 Minuten bei
niedriger Belastung
S
tufe 1-3
Pause
30 Minuten bei
n
iedriger Belastung
S
tufe 1-3
P
ause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
4. Woche
30 Minuten bei
m
ittlerer Belastung
Stufe 4-6
3
0 Minuten bei
mittlerer Belastung
S
tufe 4-6
Pause
30 Minuten bei
m
ittlerer Belastung
S
tufe 4-6
P
ause
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
.
Home trainer - for anyone who likes cycling and wants
to avoid strain on the joints
Due to the round leg movement this is a particularly gentle form
of 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
h
ome trainers are also suitable for people who are overweight or
w
ho have physical problems and want to avoid too much strain
o
n knee and hip joints.
For training related to the heart rate, a chest strap is
recommended
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
Biometrie Hometrainer
– EN – Biometrics exercise bike
33


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