45
9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse,
recovery pulse, resistance level, time, distance, calories burnt and tness level.
10. Reward yourself
Do something good for you and your body after training or after achieving a partial
goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious
salad.
5.3 Designing a workout
We recommend two or three workouts per week. Warm up for about ve minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up approx. 5 min. Dynamic movement of large muscle groups at a
low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Brisk walking 30 min. Running at a slow speed
Wed 20 min. Brisk walking 30 min. Running at a slow speed
Fri 20 min. Brisk walking 30 min. Running at a slow speed
Increased speed for two to three mi-
nutes in between in the second week.
Maintain your heart rate.
Increase the speed in between in the
second week. Maintain your heart rate.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. After every 10 min.
run for 1 min.
35 min. Running at a moderate
speed
Wed 25 min. After every 10 min.
run for 1 min.
35 min. Running at a moderate
speed
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