16
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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 or stretching (also slow cycling).
Training:
15 – 40 minutes of intensive but not overextended training at the intensity mentioned above.
Cool – down:
5 – 10 minutes of slow cycling, followed by calisthenics or stretching, in order lo loosen 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 consumes the sugar stored in our muscles:
Glycogen.
-
After about 10 minutes additionally fat will be burned.
-
After 30 – 40 minutes fat metabolism is activated, and then the body’s fat is the main source of energy.
-
7.6 Warm up and cool down
Warming up is an important part of your workout and should
begin every session. It prepares your body for more strenous
exercise by heating up and stretching your muscles,
increasing your circulation and pulse rate, and delivering
more oxygen to your muscles.At the end of your workout,
repeat these exercises to reduce sore Muscle problems. We
suggest the following warm-up and cool-down
Exercises:
1. Toe Touch
Slowly bend forward from your waist, letting your back and
Shoulders relax as you stretch toward your toes. Reach
down as far as you can and hold for 15 counts.
2. Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left
foot against your right inner thigh. Stretch toward your toe
as far as possible. Hold for 15 counts. Relax and then
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Summary of Contents for 3618A
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