Taurus TF-X77, Assembly And Operating Instructions Manual, Page: 40 / 60

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9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse, recovery
pulse, resistance level, time, distance, calories burnt and fitness level.
10. Reward yourself
Do something good for you and your body after training or after achieving a partial goal.
Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious salad.
5.3 Designing a workout
We recommend two or three workouts per week. Warm up for about five minutes before
starting each workout. Finish the workout with a cool-down and targeted stretching.
Warm-up
approx. five min. Dynamic movement of large muscle groups at a
low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed without
resistance
30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed without
resistance
30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed without
resistance
30 min. Moderate speed, keep
resistance low
In the first week, increase the speed in
between for two-minutes. Maintain heart
rate.
In the second week, increase the speed for
brief periods.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed without
resistance
35 min. Vary speed, keep resistance
low
Wed 25 min. Slow speed without
resistance
35 min. Vary speed, keep resistance
low