H14
Coaching
4: Muscle buildup
(sample training for 6 training units per week)
At the beginning of the training:
1. unit: fixed program no. 3 for 33 minutes.
2. unit: Strength programm for 20min for muscle build up.
The strength program is described on page 31 .
3. unit: 20min pulse controlled fixed program with individual pulse rate prescriptions.
4. unit: Strength programm for 25min for muscle build up.
5. unit: fixed program no. 7 for 43 minutes.
6. Test for re-evaluation and determination of your personal heart pulse rate at training.
After about 11 weeks of training:
1. unit: fixed program no. 5 for 38 minutes.
2. unit: Strength programm for 40min for muscle build up.
3. unit: 35min pulse controlled fixed program with individual pulse rate prescriptions.
4. unit: Strength programm for 35min for muscle build up
5. unit: pulse controlled fixed program with individual pulse rate prescriptions.
6. unit: fixed program no. 8 for 45 minutes.
The program about
muscle build up
is designed for women and men who want to develop their
body beside improving their fitness and endurance. In addition to endurance training units, you will
be required in this program to run training units with low pedalling speed (60 RPM). This will reliably
increase your strength and endurance power, and support muscle buildup in a proportional way.
This is the most physically demanding of all the Coaching programs.
3. Weight reduction:
(sample training with 4 training units per week)
At the beginning of the training:
1. unit: 30 min training with low heart pulse rate to burn fat.
2. unit: fixed program no. 12 for 25 minute.
3. unit: pulse controlled program with individual pulse rate prescriptions.
4. unit: pulse controlled program with individual pulse rate prescriptions.
After about 21 weeks of training
1. unit: 50 min training with low heart pulse rate to burn fat.
2. unit: pulse controlled program with individual pulse rate prescriptions.
3. unit: fixed program no. 17 for 53 minutes.
4. unit: pulse controlled program with individual pulse rate prescriptions.
In the program about
weight and fat reduction
training units are composed very carefully, so that
they are run with a low heart pulse rate but for extended training duration (up to 70 minutes).
These units require endurance and motivation from you, but they help you achieve a stable weight
reduction. Naturally, under the condition that you keep your daily calory intake constant. Using
this program, you can achieve a weight reduction of about 1.5 to 2 kg in the first 4 weeks, and then
about 200 to 500 gr per week in the following weeks.
Training Samples
You should keep a pedalling speed of 60 to 80 RPM with the strength program, which
corresponds to the requirements of the coaching program.
Summary of Contents for Vita 2002 PC de luxe
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