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Cool Down
Um Übermüdung und Muskelkater vorzubeugen,
sollten Sie sich für ein paar Minuten durch
langsames Gehen abkühlen, um Ihren Puls wieder
auf den Ruhepuls zu senken.
Aufwärm- und Cool Down Übungen
Halten Sie jede Übung für mindestens 10 Sekunden
und entspannen Sie dann. Wiederholen Sie jede
Übung zwei oder drei Mal. Tun Sie dies vor der
Aerobic und auch nachdem Sie mit dem Training
fertig sind.
Kopfrolle
Legen Sie den Kopf langsam nach rechts, so dass
Sie eine leichte Dehnung an der linken Halsseite
spüren. Als nächstes legen Sie den Kopf nach
hinten, das Kinn streckend. Danach legen Sie den
Kopf nach links, so dass Sie eine leichte Dehnung
auf der rechten Halsseite verspüren. Zuletzt legen
Sie den Kopf nach vorne auf die Brust. Wiederholen
Sie dies zwei bis drei Mal.
Zehen berühren
Beugen Sie sich langsam nach vorne, indem Sie
in der Hüfte abknicken, und entspannen Sie Rücken
und Schultern während Sie den Oberkörper
herabbeugen. Strecken Sie sich behutsam nach
unten, soweit es angenehm ist und halten Sie die
Position für 10 Sekunden.
Cool Down
To decrease fatigue and muscle soreness, you
should also cool down by walking at a slow relaxed
pace for a minute or so, to allow your heart rate to
return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds
and then relax. Repeat each stretch two or three
times. Do this before your Aerobic Exercise session
and also after you have finished.
Head Roll
Rotate your head to the right for one count, feeling
a slight pull on the left side of your neck. Next,
rotate your head back for one count, stretching
your chin. Then rotate your head to the left for one
count, feeling a slight pull on the right side of your
neck. Lastly, drop your head to your chest for one
count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your
back and shoulders relax as you lower your trunk.
Gently stretch down as far as is comfortable and
hold for 10 seconds.
(Jahre)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 und mehr
(Schläge pro Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
(Schläge pro Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Alter Untrainiert
Zielzone A Trainiert
Zielzone B USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Trainingsinformation / Exercising lnformation

10


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