WNQ 7318 LB, Руководство пользователя

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A “good” training always means intelligent training, which includes regeneration at
the right time. Otherwise overtraining results and your condition worsen
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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:
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In the first 10 minutes of endurance performance our bodies consumes the sugar
stored in our muscles: Glycogen.
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After about 10 minutes additionally fat will be burned.
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After 30 – 40 minutes fat metabolism is activated, and then the body’s fat is the
main source of energy.
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