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Zu Beginn
Wie Sie mit dem Training beginnen, unterscheidet
sich von Mensch zu Mensch. Haben Sie lange
nicht trainiert, waren Sie für eine Weile inaktiv,
oder sind Sie extrem übergewichtig, MÜSSEN Sie
langsam anfangen, und die Trainingszeit langsam
stufenweise erhöhen, eventuell nur ein paar
Minuten pro Einheit pro Woche. Kombinieren Sie
eine vorsichtig strukturierte Ernährung mit einem
einfachen, aber effektiven Training und es kann
dazu beitragen, dass Sie sich besser fühlen,
aussehen und das Leben mehr genießen.
Aerobic Fitness
Aerobic Training ist schlichtweg definiert als
jegliche andauernde Aktivität, die die Sauerstoffzufuhr
zu den Muskeln durch das vom Herzen gepumpte
Blut erhöht. Durch regelmäßiges Training wird Ihr
Herz-Kreislaufsystem stärker und effizienter.
Ihre Erholungsgeschwindigkeit z. B. die Zeit, die
Sie brauchen, um den Ruhepuls wieder zu erreichen,
wird ebenfalls geringer. Anfangs werden Sie
vielleicht nur dazu in der Lage sein, ein paar Minuten
täglich zu trainieren. Zögern Sie nicht, durch den
Mund zu atmen, sollten Sie mehr Sauerstoff
benötigen. Benutzen Sie den „Redetest“. Können
Sie keine Unterhaltung führen, während Sie trainieren,
arbeiten Sie zu schwer! Bei regelmäßigem Training
wird Aerobic Fitness über die nächsten 6 – 8 Wochen
jedoch stufenweise aufgebaut. Lassen Sie sich
nicht entmutigen, sollte es länger dauern, bis Sie
sich weniger lustlos fühlen. Jeder Mensch ist
verschieden und manche erreichen ihr Ziel schneller
als andere. Trainieren Sie in Ihrem eigenen,
komfortablen Tempo und die Resultate werden sich
einstellen. Umso besser Ihre Aerobic Fitness ist,
desto mehr werden Sie trainieren müssen, um in
Ihrer Zielzone zu bleiben.
Beginning
How you begin to exercise will vary from person
to person. If you have not exercised for a long
period of time, have been inactive for a while, or
are severely overweight you MUST start slowly,
increasing your exercise time gradually, by perhaps
only a few minutes for each session per week.
Combine a carefully structured nutritious diet with
a simple but effective exercise routine and this
can help make you feel better, look better and will
almost certainly enable you to enjoy life more.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained
activity that increases the supply of oxygen to your
muscles via the blood pumped by your heart. With
regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery
rate i.e. the time taken for your heart to reach its
normal resting level, will also decrease. Initially you
may only be able to exercise for a few minutes
each day. Do not hesitate to breathe through your
mouth should you need more oxygen. Use the
"talk test". If you cannot carry on a conversation
while exercising, you are working too hard! However,
aerobic fitness will be gradually built up with regular
exercise, over the next six to eight weeks.
Do not be discouraged if it takes longer than this
to begin to feel less lethargic, everyone is different
and some will achieve their targets quicker than
others. Work at your own, comfortable pace and
the results will come. The better your aerobic
fitness the harder you will have to work to stay in
your target zone.
Trainingsinformation / Exercising lnformation
8


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