Kettler ST2550-8 Mode D'emploi page 10

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These recommendations, however, only apply to healthy persons
and are not valid for cardiovascular patients!
The exercise and load scope
Beginners should increase the load and intensity of their training
only step by step. The first training units should be relatively short
and organised in intervals.
Sports physicians consider the following load factors to be positive
for fitness:
Frequency
daily
2-3 times weekly
1-2 times weekly
Beginners should not start with training units of 30 to 60 minutes.
A beginner training could be organised as follows during the first
four weeks:
Frequency
three times a week
three times a week
three times a week
three times a week
In order to have a personal training documentation, you can enter
the training values achieved in the performance table.
Prior to and after every training unit gymnastic exercises lasting
approx. 5 minutes serve the warming up and/or cooling down. There
should be a day without training between two training units, if you
later on prefer to train three times a week for 20 - 30 minutes each.
Otherwise nothing can be said against a daily training.
Duration
10 min
20-30 min
30-60 min
Length of exercise blocks
1st week
2 minutes training
1 minute break for gymnastics
2 minutes training
1 minute break for gymnastics
2 minutes training
2nd week
3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
2 minutes training
3rd week
4 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
4th week
5 minutes training
1 minute break for gymnastics
4 minutes training
1 minute break for gymnastics
4 min tes training
performance table
date resistance level distance time P1 P2
(km) (min)
fitness-
note