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Training Recomendations

Intake of Li quids

The intake o sufcient liq uids beore and during train ing is vital. During a 60 -minute training session it is possible to

lose up to 0.5 litres o liquid. To compensate or this loss, you can drink a mix o one third apple jui ce to two thirds

water to replace all electro lytes and mine rals which your body loses through sweat. 30 minutes before you begin

training you should drink approx. 330 ml. Make sure that you take in enough liquids during training.

Training Frequency

Experts recommend doing weight training 3 to 4 days a week. You will of course reach your training target quicker if

you train more regularly.

Make sure that you allow or sufcient breaks in your training plan to give your body time to recover and regenerate.

After each training session you should take at least a one-day break. The rule of “less is of ten more” even applies to

tness and weight training!

Trainings Records

To optimise yo ur training and make it as eective as possible you should work out a training plan, beore you start

training, which you either write down or create a table for in your computer. Here you should make a record of train-

ing session and how you feel during the training session.

Here is a recommended weekly plan.

Calendar Week:_____ Year: 20____

Date Exercise Sequence 1 Sequence 2 Sequence 3 Sequence 4 Comments

___kg___Rep. ___kg___Rep. ___kg___Rep. ___kg___Rep.

Rep. = Repetition

Explanation of Terms:

Weight training exercises are usually made up of three or four training sequences. Eac h training sequence is nor-

mally made up of 10 to 12 repetitions of an exercise. At the end of each training sequence you should have a 1 to

2-minute recovery break.

Normally the weights used in training are increased from sequence to sequence.

A Training Session could be as follows:

1. Training Sequence – Training Weight 20 kg - 10 Repetitions

Break 1 Minute

2. Training Sequence – Training Weight 25 kg - 10 Repetitions

Break 1 Minute

3. Training Sequence – Training Weight 30 kg - 10 Repetitions

Break 1 Minute

4. Training Sequence – Training Weight 35 kg - 10 Repetitions

Break 1 Minute

Maxxus SmartGym H1 User Manual

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