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week your heart rate should be below 70% of your
maximum heart rate during training. During the
following weeks and months, your heart rate should
slowly increase to a higher level of 85% of your
maximum heart rate. As your physical condition
improves, your exercise requirements must increase.
This can be achieved by increasing the exercise
duration and/or the difficulty level. If you want to
measure and track your heart rate manually, you can
use the following methods:
a) Pulse control measurement in the usual way (e.g.
feeling your pulse on your wrist and counting the beats
for one minute).
b) Pulse control measurement with suitable and
calibrated pulse measuring devices (available in
drugstores and pharmacies).
Each training session should consist of 3 training
phases:
● Warm-up phase
● Training phase
● Cool down period
TRAINING PHASES
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