Exercise Instructions - AsViva DB2 Bedienungshandbuch

EXERCISE INSTRUCTIONS

In order to achieve noticeable physical and health improvements, the following factors must be consi-
dered when determining the amount of training required:
1. Intensity
The level of physical exertion during training must exceed the point of normal exertion without reaching
the point of breathlessness or exhaustion. A suitable reference value for effective training can be the
pulse rate. This should be between 70% and 85% of the maximum pulse during training.
(See pulse rate table for calculation).
training. During the following weeks and months, the pulse rate should be slowly increased to the upper
limit of 85 % of the maximum pulse.
The greater the condition of the exerciser, the more the training demands must be increased. This can
2. Frequency
Most experts recommend the combination of a health-conscious diet, which must be adjusted accor-
exercise twice a week
to maintain his current condition.
To improve his condition and change his body weight he needs at least 3 training sessions per week.
3. Training
Each training session should consist of 3 training phases:
„warm-up phase", „training phase" and „ cool-down phase".
In the „warm-up phase" the body temperature and the oxygen supply should be slowly increased. This
is possible through gymnastic exercises over a period of 5 to 10 minutes. After that, the actual training
-
creased to the appropriate training intensity for a period of 15 to 30 minutes. In order to support the cir-
culation after the training phase and to prevent muscle soreness or strains, a „cool-down phase" should
be observed after the „training phase". During this phase, stretching exercises and/or light gymnastic
exercises should be performed for 5 to 10 minutes.
4. Motivation
The key to a successful exercise programme is regularity.
training. Only train in a good mood and always keep your goal in mind. With continuous training, you
will notice day by day how you develop and get closer to your personal training goal bit by bit.
All recommendations in this manual apply only to healthy persons and are not suitable for cardiovascu-
lar patients!
All instructions are only a rough guide for a training design.
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