capacity for training.
Generally we recommend that everyone first consults a doctor, before doing
any fitness training.
7
.4 Training control
Both medically and in terms of training physiology, pulse – controlled training makes most sense and is
oriented on the individual maximum pulse.
This rule applies both to beginners, recreational athletes and to professionals.
Depending on the goal of training and performance status, training is done at a specific intensity of
individual maximum pulse (expressed in percentage points).
In order to effectively configure cardio – circulatory training according to sports – medical aspects, we
recommend a training pulse rate of 70% - 85% of maximum pulse. Please refer to the following target pulse
diagram.
Measure your pulse rate at the following points in time:
1. Before training
= resting pulse
2. 10 minutes after training start = training / working pulse
3. 1 minute after training
= recovery pulse
-
During the first weeks, it is recommended that training is done at a pulse rate at the lower limit of
the training pulse zone (approximately 70% or lower)
-
During the next 2 – 4 months, intensify your training stepwise until you reach the upper end of the
training pulse zone (approximately 85%) but without overexerting yourself.
-
Although you are in a good condition, disperse easier units in the lower aerobic range time and
again in your training program, so that you regenerate sufficiently. A “good” training always means
intelligent training, which includes regeneration at the right time. Otherwise overtraining results and
your condition detoriates.
-
Every loading training unit in the upper pulse range of your individual performance should always
be followed in subsequent training by a regenerative training unit in the lower pulse range (up to
75% of the maximum pulse).
When your condition has improved, higher intensity of training is required for the pulse rate in order to
reach the “training zone”, that is, that the organism is capable of higher performance.
Calculation of the training / working pulse
220 pulse beats per minute minus age = personal, maximum heart rate (100%)
Training pulse
Lower limit:
(220 – age) x 0.70
Upper limit:
(220 – age) x 0.85
7
.5 Training duration
Every training unit should ideally consist a warm – up phase, a training phase and finally a cool – down
phase in order to prevent injuries.
Warm up:
5 – 10 minutes of calisthenics, aerobic or stretching (also tread the exercise bike slowly).
Training:
15 – 40 minutes of intensive but not overextended training at the intensity mentioned above.
Cool – down:
5 – 10 minutes of slow running, followed by calisthenics, aerobic or stretching, in order lo limber up the
muscles.
Stop training immediately if you feel unwell or if any signs of exhaustion occur!
Alterations of metabolic activity during training:
-
In the first 10 minutes of endurance performance, our bodies consume hepatin of muscle.
-
After about 10 minutes additionally fat will be burned.
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