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Training Recommendations
Hydration
Adequate hydration is essential before and during exercise. During a training session of 30 minutes it is possible
to lose up to 1 litre of liquid. To compensate for this fluid loss apple spritzer mixed in the ratio of one-third apple
juice to two-thirds mineral water is ideal since it contains electrolytes and minerals to replace those that the body
loses through sweat. You should drink about 330 ml 30 minutes before the beginning of your training session.
Take care to maintain balanced hydration during the workou.
Training Frequency
Experts recommend that you do endurance training 3-4 days a week to keep the cardiovascular system fit. Of
course, the more you train, the faster you will achieve your set training goal. Note however,that you should plan
sufficient training breaks during your workout plan, to give your body enough time for rest and regeneration.
After each training session you should take at least one day off. Also for that fitness and endurance training:
Less is more!
Exercise Intensity
In addition to the mistake of exercising too often, mistakes are made in the intensity of the training. If your
training goal is to train for a triathlon or marathon, your training intensity will certainly be be high. But since most
people have training goals such as weight reduction, cardiac / exercise training, improvement of physical con-
dition, stress reduction, etc.to strive for, training intensity to meet these goals should be be adjusted. It makes
most sense to work with the appropriate heart rate for the respective training goal. The information on the heart
rate and the corresponding table in this manual will help you further.
Duration of the individual training session
For optimal endurance or weight reduction training, the duration of the individual training session should be be-
tween 25 and 60 minutes. Beginners and returnees should start with a low training period of 10 minutes or less
in the first week and then slowly increase week by week.
Training Documentation
In order to design and evaluate your training effectively, you should prepare yourself a training plan in written
form or as a computer table before starting your training
Here you should document training session. Data, such as distance, training time, brake force setting and pulse
values should be recorded as well as personal data, e.g. body weight, blood pressure, resting heart rate (meas-
ured morning immediately after waking up) and personal well-being during exercise.
Enclosed you will find a recommendation for a weekly plan.
Calendar Week:_____ Year: 20____
Date
Day
Exercise
duration
Exercise
distance
Calorie con-
sumption
Ø Heart rate
Comments
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week Result:
