TRAINING NOTES
Exercise:
7. Stretch the inner thigh:
While standing shift the body weight one
side
of
a leg,
legs
are
wide apart.
The
standing leg
is
bent, the other
leg
is
stretched
out
and the toe remains placed on the
floor. The stretch
can
be
feit in the
area
of
the inner part
of
the thigh
of
the stretched
out
leg.
Stressed
muscles:
Abductor muscle.
8. Stretch the forward thigh muscle while standing
with the hand grasping a
leg on the ankle and pulling
toward the buttocks. The knee remains
at
one height,
the
bottom
and the belly
are
firmly stretched. The
stretch
can
be feit in the
area
ofthe
front side
ofthe
thigh
of
the
bent
leg.
Stressed
muscles: Front thigh.
Follow the recommendations for
the
special exercise machine. The
intensity
can
be controlled by the heart frequency. Talk
to
your
doctor
.
Nearly all muscles
can
be strengthened
through
correct exercise.
Cool Down:
The organism needs
time
du ring and
after
exercise
to
recover. These
recovery times
should last
longer
for
a
beginner
than a practiced
athlete.
INCORRECT
OR
EXCESSIVE
EXERCISE
CAN
LEAD
TO
HE
AL
TH
DANGERS!!!!
One
method
to
decide the intensity
of
exercise
is
the
maximum
heart
frequency
(MHF).
You
can attain a mathematical formula
with
the
MHF. This
formula
is
as
follows:
MHF = 220 - age
There are five exercise zones
that
alone
or
all
together
play a role
in exercise
-each
according
to
you personal goal. The values are in
percentages:
Health zone =
50-60
%
of
MHF
Fat
burnin =
60-70
%
of
MHF
Aerobic zone
=
70-80
%
of
MHF
Anaerobic zone
=
80-90
%
of
MHF
Warningzone
=
90-100%
ofMHF
Care and Maintenance
Maintenance:
-+
Basically the machine needs no specialized maintenance.
-+
Nevertheless regularly control all spare parts and check the firm
seating
of
screws and connections.
-+
Exchange defective parts
at
our
customer service
right
away-
the
machine
must
not
be used.
Health zone:
The regeneration zone stands
for
slow, long-lasting burden. The
burden should be
light
and relaxed. This zone forms the basis
for
the
increase
ofyour
performance capacity and should be used by
begin-
ners
or
conditionally
weak people.
Aerobic Zone:
Carbohydrate burning:
A person burns more carbohydrates than fat in
the
aerobic zone. The
higher burden strengthens the heart and lungs.
lfyou
would
like
to
become quicker, stronger, and more long lasting, you
must
train in
the aerobic zone. The efficiency
of
this exercise works enormously on
your
heart and respiratory system.
Fat
burning:
In
this zone
both
your
heart
is
strengthened,
as
weil
as
the
fat
burning
optimally formed,
that
the consumed kilos mainly come
from
body
fat
and
less
from
carbohydrates. First the
body
must
get
used
to
exercise
- give yourself some time. After that: the longer you endure this
training, the more effective
it
is.
Anaerobic Zone:
Exercise in this zone brings
an
increase in capability
to
metabolize
lactate.
You
can reach
through
it
higher lactate value and
with
it
to
tolerate greater burdens.
lt
is
a hard exercise,
with
which you feel
the typical pain
of
a hard exercise, such
as
exhaustion, heavy brea-
thing, and weariness. The
practical effect concerns all
of
the personal
regions, in which a performance exercise
is
interested.
lf
you
want
a
health-oriented exercise, you
do
not
need
to
exercise in this zone.
Warning Zone:
This
is
the
zone
with
the
highest intensity and should only be used
with caution. Exercise here
only
if
you are extremely
fit
and have expe-
rience and
practical knowledge
of
extensive high burden exercise. This
area
can easily lead
to
injuries and extreme stress. Because this
is
an
extremely heavy exercise, the high burden sport should be done
with
reservations.
Exercise periods:
Sports medicine considers
the
following
periods effective:
Minimal health proqram:
2 - 3 times per week for 20-30 minutes
Optimal health proaram:
4-
5 times per week for
45
- 60 minutes
Care:
-+
Use
only a
damp
cloth
without
caustic cleaning agents
for
clea-
ning.
WOODEN
WALL
BAR
25
