19
4.
-
During the first weeks, it is recommended that training is done at a pulse rate at the lower limit of the
training pulse zone (approximately 70% or lower)
-
在第一周内，建议在锻炼心率区域内的心率下限范围内做运动。
(
大约是
70%
或更低
)
-
During the next 2 – 4 months, intensify your training stepwise until you reach the upper end of the training
pulse zone (approximately 85%) but without overexerting yourself.
-
在接下来的
2-4
个月内，逐步加强你的锻炼强度直至达到锻炼心率区域的上限（大约是
85%
），但不能过
度锻炼。
-
Although you are in a good condition, disperse easier units in the lower aerobic range time and again in
your training program, so that you regenerate sufficiently. A “good” training always means intelligent
training, which includes regeneration at the right time. Otherwise overtraining results and harms your
condition.
-
虽然您的状况良好，但在低氧时间范围内还是需进行简单的运动，然后再回到您的正式锻炼程序中，这样
您能充分恢复体力。一个好的锻炼意味着聪明的锻炼，它包含在正确的时间恢复体力。否则将导致过度锻
炼和损害您的健康。
-
-
Every loading training unit in the upper pulse range of your individual performance should always be
followed in subsequent training by a regenerative training unit in the lower pulse range (up to 75% of the
maximum pulse).
每当完成在个人心率上限里的负载锻炼后，都必须进行心率下限范围内
(
达到最大心率的
75% )
的恢复锻炼。
-
When your condition has improved, higher intensity of training is required for the pulse rate in order to reach the
“training zone”, that is, that the organism is capable of higher performance.
当您的身体状况得到改善了以后
,
为了达到
"
锻炼区域
"
，对心率有了更高的锻炼强度要求
,
即
,
身体是能够适应更高强
度的锻炼。
Calculation of the training / working pulse
锻炼的计算
/
运动心率
220 pulse beats per minute minus age = personal, maximum heart rate (100%)
220
心跳
/
分钟－年龄＝个人的最大心率
(100%)
Training pulse
运动心率
Lower limit
下限
(220 – age
年龄
) x 0.70
Upper limit
上限
:
(220 – age
年龄
) x 0.85
