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El principiante nunca debería entrenarse durante sesiones de 30-
60 minutos. El entrenamiento de principiantes se puede organizar
de la siguiente forma durante las primeras 4 semanas:
Usted tiene la posibilidad de apuntar los resultados logrados
durante el entrenamiento en una tabla para su documentación
personal. Antes y después de cada unidad de entrenamiento se prac-
ticarán ejercicios físicos durante unos 5 minutos para el calenta-
miento o sea para el cool-down. Entre dos sesiones de entrenamiento
debería haber un día sin entrenamiento, en el caso de que usted
prefiera un entrenamiento de 20-30 minutos, tres veces por semana.
En una situación normal una sesión diaria no provocará problemas.
Frecuencia del Volumen de una sesión de entrenamiento
entrenamiento
3 veces por semana 2 minuto training
1 minuto de recreo para ejercicios físicos
2 minuto training
1 minuto de recreo para ejercicios físicos
2 minuto training
3 veces por semana 3 minuto training
1 minuto de recreo para ejercicios físicos
3 minuto training
1 minuto de recreo para ejercicios físicos
3 minuto training
3 veces por semana 4 minuto training
1 minuto de recreo para ejercicios físicos
4 minuto training
1 minuto de recreo para ejercicios físicos
4 minuto training
3 veces por semana 5 minuto training
1 minuto de recreo para ejercicios físicos
5 minuto training
1 minuto de recreo para ejercicios físicos
4. semana
3. semana
2. semana
1. semana
Tabla de rendimiento
Fecha distancia tiempo P1 P2 Calificación
(km) (min) de la
aptitud
física
E
25


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