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TRAININGSDAUER
Eine häufig gestellte Frage ist, “wie oft und wie lange sollte ich trainieren“?
Wir empfehlen die Richtlinien des American College of Sports Medicine
(ACSM), um Ihr Herz-Kreislauf-System fit zu halten.
Drei bis fünfmal wöchentlich trainieren
Vor jedem Training mind. 5 bis 10 Minuten aufwärmen
Ca. 30 bis 45 Minuten trainieren
Langsam die Intensität drosseln und abschließend zum Cool-Down
fünf bis zehn Minuten dehnen (Stretching)
Möchten Sie hauptsächlich Ihr Gewicht reduzieren, sollten Sie fünf Mal pro
Woche für mind. 30 Min. trainieren.
TRAININGSINTENSITÄT
Eine weitere Frage lautet: “Wie intensiv sollte ich trainieren“?
Um die Vorteile des Herz-Kreislauf Trainings ausnutzen zu können, ist es
wichtig, mit empfohlenen Intensitätswerten zu trainieren. Wir empfehlen Ihnen,
sich für eine von zwei Methoden zu entscheiden, um den Trainingsgrad
messen zu können. Entweder kontrollieren Sie dazu Ihre Herzfrequenz
während des Trainings oder stützen sich auf die subjektive Beurteilung der
Belastungsintensität (RPE / Rate of Perceived Exertion).
ALLGEMEIN
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