Sportplus SP-ALB-011-X Instructions D'utilisation page 26

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2. FREQUENCY

Most experts recommend a combination of health-conscious nutrition, which must be

adapted according to the training goal, and physical 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 body weight, a person requires

minimum 3 training sessions per week.

3. TRAINING PHASES

Each training should comprise the following three parts:

•

"Warm-up phase"

•

"Training phase"

•

"Cool-down phase"

In the "warm-up phase", your body temperature and oxygen intake should slowly

increase. This can be achieved with gymnastic exercise or stretches lasting from 5

to 10 minutes. After the warm-up, the real training should begin ("training phase").

Training intensity should be low for the first few minutes and should then increase to

the appropriate training intensity 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, carry out stretching exercises and/or light gymnastic exercises

lasting 30 seconds each.

MOTIVATION

The key to a successful training program is regularity. You should set a firm time and

place for each training day and also prepare yourself mentally for your training session.

Only exercise when you are in a good mood and always focus on your goal. With

regular training, you will notice daily improvements and can see yourself nearing your

personal training goals.

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