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Training Instructions

Training instructions

You must consider the following factors in determining the amount of training effort required in order to attain tangible

physical and health benefits:

1. Intensity:

The level of physical exertion in training must exceed the level of normal exertion without reaching the point of

breathlessness and / or exhaustion. A suitable guideline for effective training can be taken from the pulse rate. During

training this should rise to the region of between 70% to 85% of the maximum pulse rate (see the table and formular for

determination and calculation of this).

During the first weeks, the pulse rate should remain at the lower end of this region, at around 70% of the maximum pulse

rate. In the course of the following weeks and months, the pulse rate should be slowly raised to the upper limit of 85% of

the maximum pulse rate. The better the physical condition of the person doing the exercise, the more the level of training

should be encreased to remain in the region of between 70% to 85% of the maximum pulse rate. This should be done by

lengthening the time for the training and / or encreasing the level of difficulty.

2.Frequency

Most experts recommend a combination of health-conscious nutrition, which must be determined on the basis of your

training goal, and physical training three times a week. A normal adult must train twice a week to maintain his current level

of condition. At least three training sessions a week are required to improve one' condition and reduce one' weight. Of

course the ideal frequency of training is five sessions a week.

3. Planning the training

Each training session should consist of three phases: the warm-up phase, the training phase, and the cool-down phase.

The body temperature and oxygen intake should be raised slowly in the warm-up phase. This can be done with gymnastic

exercises lasting fi ve to ten minutes. Then the actual training (training phase) should begin. The training exertion should

be relatively low for the fi rst few minutes and then raised over a period of 15 to 30 minutes such that the pulse rate

reaches the region of between 70% to 85% of the maximum pulse rate.

In order to support the circulation after the training phase and to prevent aching or strained muscles later, it is necessary

to follow the training phase with a cool-down phase. This should be consist of stretching exercises and / or light gymnastic

exercises for a period of five to ten minutes.

4. Motivation

The key to a successful program is regular training. You should set a fixed time and place for each day of training and

prepare yourself mentally for the training. Only train when you are in the mood for it and always have your goal in view.

With continuous training you will be able to see how you are progressing day by day and are approaching your personal

training goal bit by bit.