Sportplus SP-HT-0001 Manual De Instrucciones página 38

During the first week, your pulse during training should remain in the lower 70% of your
maximum pulse. Over the course of the following weeks and months, your pulse frequency
should slowly increase to the upper level of 85% of your maximum pulse. The better your
physical condition becomes, the more your training efforts should be increased. This can
be achieved by increasing the training duration and/or increasing the difficulty level. To
manually measure and log your heart rate, use the following methods:
a) Pulse control measurement in the usual manner (e.g. feeling your pulse on your wrist
and counting the beats within one minute).
b) Pulse control measurement using suitable and calibrated pulse measurement
devices (available in a medical supplies store).
WARNING!
The pulse rate monitoring systems may be inaccurate. Over-exercise may result
in serious injury or death. If you feel faint stop exercising immediately.
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.
SP-HT-0001-IM-V06-INT.indb 38
38
4/13/2021 2:29:38 PM