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WARNING!
The pulse rate monitoring s stems ma be inaccurate. Over-exercise ma result
in serious injur or death. If ou feel faint stop exercising immediatel .
2. FREQ UENCY
Most experts recommend a combination of health-conscious nutrition, which must be
adapted according to the training goal, and ph sical exercise three to five times per week.
A normal adult should train twice per week to retain his/her current level of fitness. In order
to improve his/her condition and to change bod weight, a person requires a minimum of
3 training sessions per week.
3. PHASES OF TRAINING
Each training session should consist of 3 training phases:
•
Warm-up phase
•
Training phase
•
Cool-down phase
In the warm-up phase , our bod temperature and ox gen intake should slowl increase.
This can be achieved with g mnastic exercise or stretches lasting from 5 to 10 minutes.
After the warm-up, the real training should begin ( training phase ). Training intensit
should be low for the first few minutes and should then increase to the appropriate training
intensit for a period of 15 to 30 minutes. To ease circulation after the training phase
and to prevent muscle cramps or pulled muscles, a cool-down phase should follow the
training phase . During this phase, which should be approx. 5 to 10 minutes long, carr
out stretching exercises and/or light g mnastic exercises lasting 30 seconds each.
4. MOTIVATION
The ke to a successful training program is regularit . ou should set a firm time and
place for each training da and also prepare ourself mentall for our training session.
Onl exercise when ou are in a good mood and alwa s focus on our goal. With regular
training, ou will notice dail improvements and can see ourself nearing our personal
training goals.
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