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YM 6725 L-11-U-B
DE
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
niedriger Belastung
Stufe 1-3
Dienstag
Pause
Mittwoch
15 Minuten bei
niedriger Belastung
Stufe 1-3
Donnerstag
Pause
Freitag
15 Minuten bei
niedriger Belastung
Stufe 1-3
Samstag
Pause
Sonntag
Pause
2. W
oche
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
20 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
Pause
3. W
oche
30 Minuten bei
niedriger Belastung
Stufe 1-3
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
30 Minuten bei
niedriger Belastung
Stufe 1-3
Pause
4. W
oche
30 Minuten bei
mittlerer Belastung
Stufe 4-6
30 Minuten bei
mittlerer Belastung
Stufe 4-6
Pause
30 Minuten bei
mittlerer Belastung
Stufe 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 Trai-
ningspuls in den ersten 8 Wochen ca. 60 – 65% Ihrer max. Puls-
frequenz beträgt und 75% nicht übersteigt
.
Biometrie Hometrainer
10


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