DS Produkte Leg Magic Mode D'emploi page 65

The following is a progressive workout programme for conditioning the
heart and circulatory system. Any aerobic workout you select can be used.
But keep in mind that these are only guidelines. Persons with illnesses
should discuss this workout programme with their physician.
Building
Week
up the
basis
level of
fi tness
Beyond
Week
the basis
level of
fi tness
10–13
14–16
17–19
20–23
24–27
Main-
Week
taining
the fi tness
After
months
* RPE = Estimation of exertion perceived; this signifi es that you perceive a feeling corresponding
to a numerical system (RPE estimate described in the above table ) from 1 to 10. An estimate of
2 to 3 is equivalent to the warm-up and warm-down phase; 4 to 5 is equivalent to easy up to
moderate strain; 6 to 10 represents diffi cult to very challenging.
03355_DE-GB-FR-NL_V6.indb 65
Progressive Cardiovascular Workout
How How long
often (minutes)
(per
week)
1 2–3 5–15
2 2–3 5–15
3 2–3 10–17
4 2–3 10–17
5 3 15–20
6 3–4 15–20
How How long
often (minutes)
(per
week)
7–9 3–4 20–25
3–4 21–25
3–4 26–30
3–5 26–30
3–5 31–35
3–6 31–35
How How long
often (minutes)
(per
week)
3–6 30–60
4–5
How How
intensive intensive
(% heart (RPE*)
rate)
40–50 2–4
40–50 2–4
40–50 2–4
50–60 2–4
50–60 2–4
50–60 2–4
How How
intensive intensive
(% heart (RPE*)
rate)
60–65 3–4
65–70 4–5
65–70 4–5
70–75 4–5
70–75 4–5
70–75 4–5
How How
intensive intensive
(% heart (RPE*)
rate)
40–85 3–6
65
RPE*
describing
estimation
easy to
moderately
diffi cult
easy to diffi cult
easy to diffi cult
easy to diffi cult
easy to diffi cult
easy to diffi cult
RPE*
describing
estimation
moderate to
diffi cult
diffi cult to
very diffi cult
diffi cult to
very diffi cult
diffi cult to
very diffi cult
diffi cult to
very diffi cult
diffi cult to
very diffi cult
RPE*
describing
estimation
moderate to
diffi cult
06.07.11 09:12