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7.2 Training intensity
锻炼强度
Carefully structure your training. The intensity should be increased gradually, so that no fatigue of the musculature
or the locomotion system occurs.
请仔细安排您的锻炼方式。锻炼强度必须逐渐增加，以免出现肌肉或运动系统疲劳的状况。
7.3 Heart rate training
心率锻炼
For your personal pulse zone it is recommended that an aerobic training range is chosen. Performance increases
in the endurance range are principally achieved by long training units in the aerobic range.
建议选择适合您个人心率的有氧锻炼。通过有氧范围内的长期锻炼单元来达到在增强耐力的效果。
Find this zone in the target pulse diagram or orient yourself on the pulse program. You should complete 80% of
your training in this aerobic range ( up to 75% of your maximum pulse).
在目标心率图表内找到您的个人心率区域，或在心率程序上设置您自己的心率。您必须在该有氧范围内完成锻炼量
的
80% (
达到您最大心率的
75%)
。
In the remaining 20% of the time, you can incorporate load peaks, in order to shift your aerobic threshold value
upwards. With the resulting training success you can later produce higher performance at the same pulse: this
means an improvement in your physical shape.
在剩下的
20%
的时间里，为了提高有氧极限值，您可以整合负载峰值进行锻炼。这样成功锻炼的结果是您能够在同
样心率的情况下，锻炼得更好：这意味着您的体形将会得到改善。
If you already have some experience in pulse – controlled training you can match your desired pulse zone to your
special training plan or fitness status.
如果您对心率－受控锻炼已经有一些经验了，您就能通过您的特别锻炼计划或健身状态锻炼，以达到您所期望的心
率区域。
Note
：
注意：
Because there are persons which have “high” and “low” pulses, the individual optimum pulse zones (aerobic zone,
anaerobic zone) may differ from those of the general public (target pulse diagram).
每个人的心率都近相同，存在着一些有高脉或低脉的人
，他们个人的最适宜心率区域和一般大众
(
目标心率图
)
也就
不同。
In these cases, training must be configured according to individual experience. If beginners are confronted with
this phenomenon, it is important to consult a doctor before start training, in order to check your health capacity for
training.
Generally we recommend that everyone first consults a doctor, before doing any fitness training.
在这些情况下，就必须根据他们的个人经验来设定锻炼。如果初学者遇到这样的情况，首要是先向医生咨询自己的
锻炼健康能力。一般，我们建议每个人在进行任何的健身锻炼前都先咨询医生。
7.4 Training control
锻炼控制
Both medically and in terms of training physiology, pulse – controlled training makes most sense and is oriented
on the individual maximum pulse.
按照医学与训练生理学来说，根据个人最大心率来进行心率控制锻炼是最有意义的锻炼。
This rule applies both to beginners, ambitious recreational athletes and to professionals.
这个规则适用于初学者，有目标的非专业运动员和专业运动员。
Depending on the goal of training and performance status, training is done at a specific intensity of individual
maximum pulse (expressed in percentage points).
根据锻炼目标和运动情况，锻炼是按个人最大心率的特定强度进行的（用百分比来表示）。
In order to effectively configure cardio – circulatory training according to sports – medical aspects, we recommend
a training pulse rate of 70% - 85% of maximum pulse. Please refer to the following target pulse diagram.
根据运动－医学原理，为了有效地设置心脏－循环训练，我们建议的锻炼心率为最大心率的
70% - 85%
。请参照以
下的目标心率图表。
Measure your pulse rate at the following points in time:
根据以下各点及时测量心率：
1. Before training
运动前
= resting pulse
静止心率
2. 10 minutes after training start
锻炼开始后十分钟
= training / working pulse
锻炼
/
工作心率
3. 1 minute after training
锻炼结束后一分钟
= recovery pulse
恢复心率
