DS Produkte Leg Magic Mode D'emploi page 66

Gradual progress
With respect to the progression to a higher
level of intensity, longer duration or more
regular workout sessions, it is sensible to
change only one element per workout. If
you change more than one element at a
time, you will increase your risk of
overexertion. A conservative and yet effective
guideline is not to increase the intensity and
duration more than 5 %. You should maintain
this increase over a period
of one to two weeks and then endeavour
to change one of the other elements
(frequency, duration or intensity) or to
increase the element that you have already
increased.
Use this table in order to record your progress over time. Before you start making entries,
make as many copies as your need. We recommend that you keep them in a notebook. You
will fi nd it both informative and motivating if you look back at what you have accomplished.
These data will help you to keep with your future fi tness targets while you constantly improve.
Exercise
* 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.
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Top-aerobic exercises
No one cardiovascular exercise is better
than the other! The factor of how intensively
(intensity), how often (duration) and how long
(frequency) you perform a specifi c aerobic
activity determines their level of effectiveness.
And of course, you must enjoy what you are
doing. Select the aerobic exercises, which
are right for you by identifying the exercises,
which you will stick to and which you will
enjoy for the rest of your life. Often, the
best aerobic exercises are not only limited to
one, rather there are several that are fun and
feel benefi cial to one's own body. Excellent
cardiovascular activities are for example, but
not exclusively, walking, swimming, aquatic
gymnastics, jogging, brisk walking, cross-
country skiing, inline skating, gliding, mountain
biking and step aerobics. .
Cardiovascular Table
Date How long
(minutes)
66
Heart rate How intensive
(RPE*)
06.07.11 09:12