Sportplus Tabla AB Manual De Instrucciones página 26

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 minimum 3
training sessions per week.
3. TRAINING PHASES
Each training should comprise the following three parts:
• "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.
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