CARDIOSTRONG CST-TX40E, Assembly And Operating Instructions Manual

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TX 40e
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9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse, recovery
pulse, resistance level, time, distance, calories burnt and fitness level.
10. Reward yourself
Do something good for you and your body after training or after achieving a partial goal.
Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious salad.
5.3 Designing a workout
We recommend two to three training sessions a week. There should be a five-minute
warm-up phase before every training. The training ends with a cool-down and targeted
stretching.
Warm-Up
approx. five min. Dynamic movement of larger muscle groups at
low intensity. The body core temperature rises
and the metabolism process starts quicker.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Brisk walking 30 min. Running at a slow speed
Wed 20 min. Brisk walking 30 min. Running at a slow speed
Fri 20 min. Brisk walking 30 min. Running at a slow speed
Increased speed for two to three minutes
in between in the second week. Maintain
your heart rate.
Increase the speed in between in the
second week. Maintain your heart rate.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. After every 10 min. run
for 1 min.
35 min. Running at a moderate speed
Wed 25 min. After every 10 min. run
for 1 min.
35 min. Running at a moderate speed