49
H0103
Training instruction
1.
Warm-Up
To prevent injury and maximize performance we recommend that each workout period starts with a
warm-up. We suggest you do the following exercise as the sketch map. Each exercise at least about 30
seconds.
2.
Position
Seat down at the saddle, put feet’s in to pedals, hands put on the handlebar.
Keep your back straight.
3.
Training Organization
Warm-up:
Before every training you should warm-up for 5-10 minutes. Here you can do
some stretching and training with low resistance.
Training session:
During the actual training a rate of 70% -85% of the maximum pulse rate should be chosen. The time-
length of your training session can be calculated with the following rule of thumb:
- daily training session: approx. 10 min. per unit
- 2-3 x per week: approx. 30 min. per unit
- 1-2 x per week: approx. 60 min. per unit
Cool down:
To introduce an effective cool-down of the muscles and the metabolism the intensity should be
drastically decreased during the last 5 – 10 minutes. Stretching is also helpful for the prevention of
muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to increase the
resistance to reach your optimum pulse rate. The units will be continuously easier and you will feel a lot
fitter during your normal day. For this achievement you should motivate yourself to exercise regularly.
Choose fixed hours for your training session and do not start training too aggressively.
Side bend
Bent
Quadriceps
Calf and
Achilles
Inner Thigh
Summary of Contents for H0103
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