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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 workou.
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 reduc-
tion, cardiac / exercise training, improvement of physical condition, 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 informa-
tion 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 between 25 and 60 min-
utes. 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 re-
corded as well as personal data, e.g. body weight, blood pressure, resting heart rate (measured 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
