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5. TRAINING
PHASES OF TRAINING
Each workout should comprise the following three parts:
• „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 through gymnastic exercises or stretching. After the warm-up, the
real training should begin (“training phase”). 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, you will do long stretching exercises and/or light
gymnastic exercises.
Stretching exercises
The stretching exercises depicted on the following page are only an excerpt of possible
exercises and are suitable both for the warm-up as well as the cool-down phase. As a
general rule, never take stretching to the extreme. If you feel any discomfort, release the
stretch immediately, and do this stretch with less intensity in the future.
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