Sportplus SP-ET-9910-B-iE Instrucciones De Uso página 66

WARNING! If you feel faint stop e ercising immediately.
2. FREQ UENCY
Most e perts recommend a combination of health conscious nutrition, which must
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be adapted according to the training goal, and physical e ercise three to five times
per week. A normal adult should train twice per week to retain his her current level
of fitness. In order to improve his her condition and to change body weight, a person
requires a minimum of 3 training sessions per week.
3. PHASES OF TRAINING
• Each training session should consist of 3 training phases:
– warm up phase
– training phase
– cool down phase
In the warm up phase , your body temperature and o ygen intake should slowly
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increase. This can be achieved with gymnastic e ercise or stretches lasting from
5 to 10 minutes.
After the warm up, the real training should begin ( training phase ). Training
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intensity should be low for the first few minutes and should then increase to the
appropriate training intensity for a period of 15 to 30 minutes.
To ease circulation after the training phase and to prevent muscle cramps or pulled
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muscles, a cool down phase should follow the training phase . During this phase,
which should be appro . 5 to 10 minutes long, carry out stretching e ercises and or
light gymnastic e ercises lasting 30 seconds each.
4. MOTIVATION
The key to a successful training program is regularity. ou should set a firm time
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and place for each training day and also prepare yourself mentally for your training
session. Only e ercise when you are in a good mood and always focus on your
goal. With regular training, you will notice daily improvements and can see yourself
nearing your personal training goals.
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