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10. TRAINING AND OPERATING INSTRUCTIONS
PHASES OF TRAINING
Each training session should consist of 3 training phases:
•
“Warm up”,
•
“Training” and
•
“Cool down”.
During warm up, your body temperature and oxygen feed should be increased slowly.
This is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
After warm up, the actual training should begin. Training should begin at a low-intensity
level for a few minutes and then be raised to your goal intensity for a period of 15 to 30
minutes. After training, a cool down phase is imperative to support your circulation and
prevent sore or pulled muscles.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for
at least 30 seconds and/or light gymnastic exercises.
MOTIVATION
The key to a successful training program is regularity. You should arrange a fixed time
and place for each day you train, and prepare for training mentally. Always have a good
mood during training, and keep your goal in mind at all times. With consistent training,
you will notice your development day by day and see your training goal nearing bit by
bit.
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