Sportplus TZ4613 Mode D'emploi page 56

10. TRAINING
2. Frequency
Most experts recommend a combination of health-conscious nutrition, which must be
adapted according to the training goal, and physical exercise 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 oxygen intake should slowly
increase. This can be achieved with gymnastic exercise or stretches lasting from 5
to 10 minutes. After the warm-up, the real training should begin ("training phase").
Training 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 muscles, a "cool-down
phase" should follow the "training phase". During this phase, which should be approx.
5 to 10 minutes long, carry out stretching exercises and/or light gymnastic exercises
lasting 30 seconds each.
4. MOTIvATION
The key to a successful training program is regularity. You should set a firm time and
place for each training day and also prepare yourself mentally for your training session.
Only exercise 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.
TRAINING BASICS
All tips are intended only as general training tips. The tips listed here have no
medicinal value and are intended solely as a source of information on various
types of training. For a personal detailed training program, please consult a
specialist. People that have heart problems or suffer from any condition that
might be worsened by unusual or non-individual training programs or activities,
MUST consult their physicians before beginning any kind of training.
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