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Trainingsgrundlagen
Konsultieren Sie einen Arzt, bevor Sie mit dem Training beginnen.
Trainingsdauer
Für ein gesundes Ausdauertraining empfehlen wir die Richtlinien des
American College of Sportsmedicine (ACSM).
Trainieren Sie drei bis fünf Mal pro Woche.
Wärmen sie sich vor dem Training für 5-10 Min. auf.
Trainieren Sie 30 - 45 Min. lang.
Reduzieren Sie allmählich die Trainingsintensität und machen
Sie dann 5-10 Min. Stretching zum abkühlen (Cool Down).
Ist Gewichtsverlust Ihr Hauptziel, sollten Sie fünfmal pro Woche
mindestens 30 Min. trainieren.
Trainingsintensität
Um die bestmöglichen Trainingsziele zu erreichen, ist es notwendig
mit der entsprechenden Intensität zu trainieren. Wir empfehlen zwei
Möglichkeiten die Trainingsintensität zu messen: die
Herzfrequenzzielzone, die subjektive Beurteilung (RPE).
Überwachen Sie Ihre Fortschritte
Nachdem Sie Ihre Ziele festgelegt und aufgeschrieben haben, können
Sie mit Hilfe eines Fitnessplans Ihren Status überwachen und bleiben
motiviert. Zu Ihrer Erleichterung haben wir dieser Bedienungsanleitung
am Ende einen Fitnessplan beigefügt.
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Allgemein
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