Maxxus 600354-00019-0001, Installation & Operating Manual

21

ENG

Hydration

Adequate hydration is essential before and during exercise. During a training session of 30 minutes it is possible 

to lose up to 1 litre of liquid. To compensate for this fluid loss apple spritzer mixed in the ratio of one-third apple 

juice to two-thirds mineral water is ideal since it contains electrolytes and minerals to replace those that the body 
loses through sweat. You should drink about 330 ml 30 minutes before the beginning of your training session. 
Take care to maintain balanced hydration during the workout.

Training Frequency

Experts recommend that you do endurance training 3-4 days a week to keep the cardiovascular system fit. Of 

course, the more you train, the faster you will achieve your set training goal. Note however,that you should plan 

sufficient training breaks during your workout plan, to give your body enough time for rest and regeneration. 

After each training session you should take at least one day off. Also for that fitness and endurance training: 

Less is more!

Exercise Intensity

In addition to the mistake of exercising too often, mistakes are made in the intensity of the training. If your 
training goal is to train for a triathlon or marathon, your training intensity will certainly be be high. But since most 

people have training goals such as weight reduction, cardiac / exercise training, improvement of physical con

-

dition, stress reduction, etc.to  strive for, training intensity to meet these goals should be be adjusted. It makes 
most sense to work with the appropriate heart rate for the respective training goal. The information on the heart 
rate and the corresponding table in this manual will help you further.

Duration of the individual training session

For optimal endurance or weight reduction training, the duration of the individual training session should be be-
tween 25 and 60 minutes. Beginners and returnees should start with a low training period of 10 minutes or less 

in the first week and then slowly increase week by week.

Training Documentation

In order to design and evaluate your training effectively, you should prepare yourself a training plan in written 

form or as a computer table before starting your training
Here you should document training session. Data, such as distance, training time, brake force setting and pulse 
values should be recorded as well as personal data, e.g. body weight, blood pressure, resting heart rate (meas-
ured morning immediately after waking up) and personal well-being during exercise. 

Enclosed you will find a recommendation for a weekly plan.

Calendar Week:_____ Year: 20____

Date

Day 

Exercise 

duration 

Exercise 

distance 

Calorie con-

sumption 

Ø Heart rate 

Comments

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week Result:

Training Recommendations