6
Training tips
Training objectives:
Before the start of the actual training session your
individual objectives must be clear.
- General well being
- Improvement in metabolism
- Physical fitness
- Strengthen muscles
- Weight loss
- Keep weight under control
- Improve appearance and body shape
- Improve energy level
- Reduce stress and improve quality of sleep
You can achieve the required objective with your
training equipment if you are motivated and follow
your training programme regularly and
consistently.
Training programme for beginners
Training frequency: 2 - 4 times per week
Training duration:
10 - 20 minutes
Training intensity:
50 - 60% of the individual
maximum impulse
This training must be completed in the first 6 - 8
weeks.
Training programme for advanced users
Training frequency: 3 - 5 times per week
Training duration:
30 - 45 minutes
Training intensity:
60 - 70% of the individual
maximum impulse
Training programme for experts and trained
persons
Training frequency: 4 - 6 times per week
Training duration:
30 - 45 minutes
Training intensity:
70 - 80% of the individual
maximum impulse
This training programme must only be chosen by
fully trained persons who are striving for a very
high level of training.
Improve your fitness!
General fitness has a lot to do with the capacity of
the heart/circulation system, which supplies the
muscles with oxygen via the blood. In the muscles
the oxygen together with other materials is burned
and converted into energy. This is energy that is
necessary for day-to-day life (aerobic condition).
Being fit means that the heart and the lungs work
effectively. A strong heart requires fewer strokes to
deliver the required amount of oxygen and is
therefore less stressed. A good level of fitness
also protects the heart and makes you less
susceptible to sickness and physical complaints.
Nourishment:
Healthy nourishment also contributes to the result:
avoid stimulants such as coffee, nicotine and
alcohol. Use satisfactory, vitamin-rich nourishment
and ensure you have sufficient sleep. Support the
build up of the muscles with protein-rich foodstuffs.
A balanced diet results in loss of weight.
Overweight occurs when more energy is absorbed
than is used. Do not train on a full stomach. Do
not eat a meal about one hour before or after a
training session.
Don't forget the liquid intake!
When training in particular the human body loses
more liquid. It is therefore very important to
maintain the liquid level by drinking sufficient liquid
and to replace body minerals lost by sweating.
Drink at least 2.5 litres of liquid throughout the
day. Shortly before a training session drink a little
liquid (0.3 litre) slowly and evenly. Also during the
training session you must drink sufficient liquid to
keep your performance level up. The action of
sweating means that large quantities of water,
minerals and electrolytes are lost, which very
quickly leads to a diminution of performance. After
the training session t is advisable to drink a liquid
that is rich in carbohydrates (e.g. apple juice) to
speed up recovery of the body.
Summary of Contents for Power Roller 11TUSFU031
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