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TRAINING NOTES
To improve your health, please note the following important factors:
1. Intensity
Your pulse should be around 70% - 85% of your maximumpulse during your workout. You‘ll find the
pulse measuring table below.
During the first weeks, your pulse should be in the lower section of about 70% of your maximumpulse.
You can raise your pulse in the upcoming weeks and months up to 85% of your maximumpulse.
The higher the condition of the trainee, the higher the training requirements of the trainee.
2. Frequency
Most experts recommend a combination of healthy nutrition and regular workout 3-5 times a week. A
normal adult has to workout 2 times a week to keep his form. To increase the condition and to change
the bodyweight, a normal adult has to workout 3 times a week.
3. Design of the workout
Every workout session should contain 3 phases:
„Warm Up“ „Workout” und „ Cooldown”.
When you „Warm Up“, your bodytemperature and oxigen supply should rise slowly. This stage should
be 5-10min long. After that, the „Workout“ should start. The physical stress should be low at the be-
ginning and after about 15 - 30min the intensitiy should rise. After your workout has been finished, you
should preserve your circulation in the „Cooldown“ stage. In this stage you should stretch your muscles
for about 5-10min.
4. Motivation
The key for a successful workoutplan is its regularity.
You should set a fix date and place for each workout to prepare for it.
If you workout regulary, you will notice that you will improve your health continually.
All recommendations given here are for healthy persons and shouldn‘t be applied from persons with
cardiovascular problems.
All advices are just a rough indication for a good workout plan.
Please contact your doctor if you want specific instructions on how you want to plan your workout.
