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TRAINING INFORMATION
Hydration
Sufficient fluid intake is essential before and during training. During a training session of 60 minutes, it
is quite possible to lose up to 0.5 liters of fluid. To compensate for this fluid loss, apple spritzer in amix-
ing ratio of one-third apple juice and two-thirds mineral water is ideal, as it contains and replacesall the
electrolytes and minerals that the body loses through sweat. 30 minutes before the start of your training
session you should drink about 330 ml. Ensure a balanced fluid intake during your workout.
Warm-Up
Complete a warm-up before each training session. Warm up your body by 5 - 7 minutes before the actual
training session at low load with skipping rope, cross trainer or similar. This is the best way to prepare
yourself for the upcoming workout.
Cool-Down
Never stop training immediately after finishing your actual training program. Let your training, similar to
the warm-up phase still 5 - 7 minutes at low load on an exercise bike, cross trainer, etc. loosely run out.
Afterwards, you should always stretch your muscles well.
