Hydration
Ensuring adequate hydration is crucial before and during exercise. It's possible to lose up to 1 litre of liquid during
a 30-minute training session. To replenish the fluid loss, an ideal option is an apple spritzer mixed in the ratio of one-third
apple juice to two-thirds mineral water. This mixture contains electrolytes and minerals that help replace those lost through
sweat. It is recommended to consume about 330 ml of this mixture 30 minutes before starting your training session.
Additionally, it's important to maintain balanced hydration throughout the workout.
Training Frequency
Experts recommend engaging in endurance training 3-4 days a week to maintain cardiovascular fitness. It's important to
note that the more frequently you train, the faster you may reach your desired training goals. However, it is essential to plan
sufficient training breaks within your workout plan to allow your body ample time for rest and recovery. After each training
session, it is advised to take at least one day off.
Remember, when it comes to fitness and endurance training, sometimes less is more!
Exercise Intensity
In addition to the error of exercising too frequently, mistakes can also occur in terms of training intensity. While training
intensity will be high for individuals aiming to participate in a triathlon or marathon, most people have different training goals
such as weight reduction, cardiovascular training, improving physical condition, and stress reduction. The training intensity
should be adjusted accordingly to meet these goals. It is advisable to work with the appropriate heart rate range for
the specific training objective. The information provided on heart rate and the corresponding table in this manual will
assist you further in determining the appropriate intensity.
Duration of the Individual Training Session
To achieve optimal endurance or weight reduction training, aim for training sessions lasting between 25 and 60 minutes.
If you are a beginner or returning to training, start with shorter sessions of 10 minutes or less during the first week, and
gradually increase the duration as you progress each week.
Training Documentation
To ensure effective design and evaluation of your training, it is recommended to create a written training plan or use
a computer table before starting your training. In this document, you should record various data such as distance, training
time, brake force setting, and pulse values. Additionally, it is important to include personal information like body weight,
blood pressure, resting heart rate (measured in the morning immediately after waking up), and your overall well-being
during exercise.
Enclosed with this information, you will find a suggested weekly plan as a reference.
Calendar Week:_____ Year: 20____
Date Day
Exercise
Duration
Exercise
Distance
Calorie
Consumption
Ø Heart Rate Comments
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week Result:
Training Recommendations
27
Hydration
Ensuring adequate hydration is crucial before and during exercise. It's possible to lose up to 1 litre of liquid during
a 30-minute training session. To replenish the fluid loss, an ideal option is an apple spritzer mixed in the ratio of one-third
apple juice to two-thirds mineral water. This mixture contains electrolytes and minerals that help replace those lost through
sweat. It is recommended to consume about 330 ml of this mixture 30 minutes before starting your training session.
Additionally, it's important to maintain balanced hydration throughout the workout.
Training Frequency
Experts recommend engaging in endurance training 3-4 days a week to maintain cardiovascular fitness. It's important to
note that the more frequently you train, the faster you may reach your desired training goals. However, it is essential to plan
sufficient training breaks within your workout plan to allow your body ample time for rest and recovery. After each training
session, it is advised to take at least one day off.
Remember, when it comes to fitness and endurance training, sometimes less is more!
Exercise Intensity
In addition to the error of exercising too frequently, mistakes can also occur in terms of training intensity. While training
intensity will be high for individuals aiming to participate in a triathlon or marathon, most people have different training goals
such as weight reduction, cardiovascular training, improving physical condition, and stress reduction. The training intensity
should be adjusted accordingly to meet these goals. It is advisable to work with the appropriate heart rate range for
the specific training objective. The information provided on heart rate and the corresponding table in this manual will
assist you further in determining the appropriate intensity.
Duration of the Individual Training Session
To achieve optimal endurance or weight reduction training, aim for training sessions lasting between 25 and 60 minutes.
If you are a beginner or returning to training, start with shorter sessions of 10 minutes or less during the first week, and
gradually increase the duration as you progress each week.
Training Documentation
To ensure effective design and evaluation of your training, it is recommended to create a written training plan or use
a computer table before starting your training. In this document, you should record various data such as distance, training
time, brake force setting, and pulse values. Additionally, it is important to include personal information like body weight,
blood pressure, resting heart rate (measured in the morning immediately after waking up), and your overall well-being
during exercise.
Enclosed with this information, you will find a suggested weekly plan as a reference.
Calendar Week:_____ Year: 20____
Date Day
Exercise
Duration
Exercise
Distance
Calorie
Consumption
Ø Heart Rate Comments
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week Result:
Training Recommendations
28
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