VECTOR KRAFT
Technical and optical modifications as well as misprints reserved - © 2020 by ERGO-FIT GmbH & Co. KG
The general strain levels are.
Muscle building training
Beginner
Advanced
Intensity (% of maximum
strenght)
40-60
60-80
Repetitions
8-15
8-15
Break duration (minutes)
1-2
2-4
Sequences
2-3
3-5
Exercise units per week
1-3
3-5
Training mode
slowly, guided
slowly, guided
Number of exercises
5-10
7-15
Strength endurance training
Beginner
Advanced
Intensity (% of maximum
strenght)
30-50
40-60
Repetitions
15-30
20-100
Break duration (minutes)
1-2
2-4
Sequences
2-4
4-6
Exercise units per week
1-3
3-5
Training mode
slowly, guided
slowly, guided
Number of exercises
5-10
7-15
8.3
Training routine – aspects to be considered
If you exercise for the first time or restart training after a longer break, your training
routine should include the following stages (example):
1.
Warmup:
Carry out a general cardio vascular training (e.g. walking, running,
cycling) for 10-15 minutes to prepare your body for the upcoming strain.
2.
Stretching:
Then stretch those muscle groups you are going to strain during
workout.
3.
Main routine:
Now start your actual strength training and try to complete
your training target. Carry out a warmup on the exercise machine before each
exercise sequence to specifically prepare the muscles for the upcoming strain
(low intensity, high number of repetitions).
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