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WARNING!
If you feel faint stop exercising immediately.
2. FREQUENCY
•
Most experts recommend a combination of health-conscious nutrition, which must
be adapted according to the training goal, and physical exercise three to five times
per week. A normal adult should train twice per week to retain his/her current level
of fitness. In order to improve his/her condition and to change body weight, a
person requires a minimum of 3 training sessions per week.
3. PHASES OF TRAINING
•
Each training session should consist of 3 training phases:
–
“warm-up phase”
–
“training phase”
–
“cool-down phase”
•
In the “warm-up phase”, your body temperature and oxygen intake should slowly
increase. This can be achieved with gymnastic exercise or stretches lasting from
5 to 10 minutes.
•
After the warm-up, the real training should begin (“training phase”). Training
intensity should be low for the first few minutes and should then increase to the
appropriate training intensity for a period of 15 to 30 minutes.
•
To ease circulation after the training phase and to prevent muscle cramps or pulled
muscles, a “cool-down phase” should follow the “training phase”. During this phase,
which should be approx. 5 to 10 minutes long, carry out stretching exercises and/or
light gymnastic exercises lasting 30 seconds each.
4. MOTIVATION
•
The key to a successful training program is regularity. You should set a firm time
and place for each training day and also prepare yourself mentally for your training
session. Only exercise when you are in a good mood and always focus on your
goal. With regular training, you will notice daily improvements and can see yourself
nearing your personal training goals.
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