Inhaltsverzeichnis
Werbung
Verfügbare Sprachen
Verfügbare Sprachen
TRAINING NOTES
Exercise:
7.
Stretch the inner thigh:
While standing shift the body weight one side of a
leg,
legs are wide apart. The standing leg is bent, the other
leg is stretched out and the toe remains placed on the
floor.
The stretch can be feit in the area of the inner part
of the thigh of the stretched out
leg.
Stressed
muscles:
Abductor
muscle.
8.
Stretch the forward thigh muscle while standing
with the hand grasping a leg on the ankle and pulling
toward the
buttocks.
The knee remains at one height,
the bottom and the belly are firmly stretched
.
The
stretch can be feit in the area ofthe front side ofthe
thigh of the bent leg
.
Stressed
muscles:
Front thigh.
Follow the recommendations for the special exercise machine. The
intensity can be controlled by the heart
frequency.
Talk to your
doctor.
Nearly all muscles can be strengthened through correct
exercise.
Cool Down:
The organism needs time du ring and after exercise to recover. These
recovery times should last longer for a beginner than a practiced
athlete.
INCORRECT OR EXCESSIVE EXERCISE CAN LEAD TO HE AL TH
DANGERS!!!!
One method to decide the intensity of exercise is the maximum heart
frequency
(MHF).
You can attain a mathematical formula with the
MHF.
This formula is as follows:
MHF = 220 - age
There are five exercise zones that alone or all together play a role
in exercise -each according to you personal goal. The values are in
percentages:
Health zone
=
50-60 %
of MHF
Fat burnin
=
60-70 %
of MHF
Aerobic zone
=
70-80 %
of MHF
Anaerobic zone
=
80-90 %
of MHF
Warningzone
=
90-100%
ofMHF
Care and Maintenance
Maintenance:
-+
Basically the machine needs no specialized
maintenance.
-+
Nevertheless regularly control all spare parts and check the firm
seating of screws and
connections.
-+
Exchange defective parts at our customer service right away-
the machine must not be used
.
Health zone:
The regeneration zone stands for
slow,
long-lasting burden. The
burden should be light and relaxed
.
This zone forms the basis for the
increase ofyour performance capacity and should be used by begin-
ners or conditionally weak
people.
Aerobic Zone:
Carbohydrate burning:
A person burns more carbohydrates than fat in the aerobic zone. The
higher burden strengthens the heart and
lungs.
lfyou would like to
become quicker,
stronger,
and more long lasting, you must train in
the aerobic
zone.
The efficiency of this exercise works enormously on
your heart and respiratory
system.
Fat burning:
In this zone both your heart is strengthened, as weil as the fat burning
optimally formed, that the consumed kilos mainly come from body fat
and less from
carbohydrates.
First the body must get used to exercise
- give yourself some time. After that: the longer you endure this
training, the more effective it is.
Anaerobic Zone:
Exercise in this zone brings an increase in capability to metabolize
lactate.
You can reach through it higher lactate value and with it to
tolerate greater burdens. lt is a hard exercise, with which you feel
the typical pain of a hard exercise, such as exhaustion, heavy brea-
thing, and
weariness.
The practical effect concerns all of the personal
regions, in which a performance exercise is
interested.
lf you want a
health-oriented exercise, you do not need to exercise in this zone.
Warning Zone:
This is the zone with the highest intensity and should only be used
with caution
.
Exercise here only if you are extremely fit and have expe-
rience and practical knowledge of extensive high burden
exercise.
This
area can easily lead to injuries and extreme
stress.
Because this is an
extremely heavy exercise, the high burden sport should be done with
reservations.
Exercise periods:
Sports medicine considers the following periods effective:
Minimal health
proqram:
2 - 3 times per week for 20-30 minutes
Optimal health
proaram:
4- 5 times per week for 45 - 60 minutes
Care:
-+
Use only a damp cloth without caustic cleaning agents for clea-
ning
.
WOODEN WALL BAR
25
Werbung
Inhaltsverzeichnis
