Designing A Workout - CARDIOSTRONG Ergometer BX70i Betriebsanleitung

9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse, recovery
pulse, resistance level, time, distance, calories burnt and fitness level.
10. Reward yourself
Do something good for you and your body after training or after achieving a partial goal.
Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious salad.
5.3

Designing a workout

We recommend two to three training sessions a week. There should be a five-minute
warm-up phase before every training. The training ends with a cool-down and targeted
stretching.
Warm-Up
approx. five min.
Days Duration Intensity
Mon 20 min.
Wed 20 min.
Fri 20 min.
Days Duration Intensity
Mon 25 min.
Wed 25 min.
Fri 25 min.
Dynamic movement of larger muscle groups at
low intensity. The body core temperature rises
and the metabolism process starts quicker.
WEEK 1 + 2
Beginner
Slow speed no resistance
Slow speed no resistance
Slow speed no resistance
WEEK 3 + 4
Beginner
Slow speed no resistance
Slow speed no resistance
Slow speed no resistance
Advanced
Duration Intensity
30 min. Moderate speed, keep
resistance low
30 min. Moderate speed, keep
resistance low
30 min. Moderate speed, keep
resistance low
Advanced
Duration Intensity
35 min. Vary speed, keep
resistance low
35 min. Vary speed, keep
resistance low
35 min. Vary speed, keep
resistance low
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