Publicidad
Idiomas disponibles
Idiomas disponibles
PHASES OF TRAINING
Each training session should consist of 3 training phases:
•
"Warm-up phase"
•
"Training phase"
•
"Cool-down phase"
•
During warm up, your body temperature and oxygen feed should be increased slowly. This
is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
•
The following contains workout instructions with useful stretches for your leg muscles.
•
After warm up, the actual training should begin. Training should begin at a low-intensity level
for a few minutes and then be raised to your goal intensity for a period of 15 to 30 minutes.
After training, a cool down phase is imperative to support your circulation and prevent
sore or pulled muscles.
•
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for at
least 30 seconds and/or light gymnastic exercises.
Motivation
•
The key to a successful training program is regularity. You should arrange a xed time and
place for each day you train, and prepare for training mentally. Always have a good mood
during training, and keep your goal in mind at all times. With consistent training, you will
notice your development day by day and see your training goal nearing bit by bit.
Stretching exercises
•
The stretches depicted on the following page are suited both for warming up and cooling
down after training. Still, please note that stretches during warm up should be held brie y
(approx. 5 to 10 seconds) before being released. This increases muscle tension and prepares
muscles for subsequent training.
•
During cool down, stretches should be held longer (at least 30 seconds) in order to reduce
muscle tension after the strain of exercise.
•
As a general rule, never take stretching to the extreme.
•
If you feel any discomfort, release the stretch immediately, and do this stretch with less
intensity in the future.
SP-HG-015-INT-V06.indb 40
40
4/26/2021 12:04:13 PM
Publicidad
