RB3i - Exercise bike DKN - Free user manual and instructions

Frequently Asked Questions - RB3i DKN

USER MANUAL RB3i DKN

This DKN product is designed for residential use only.

Network to the original retail purchaser and authenticated by proof of purchase from a retailer a product sold by an authorized DKN dealer.

This Limited Warranty is not transferable and does not cover normal wear and tear (including, but not limited to, damage and wear to batteries, springs, bearings, running mats, hydraulic systems, ropes, belts, pulleys, power shocks, drive belts and other non-durable parts, etc...).

This Limited Warranty is void if the product is damaged by accident, unreasonable use, improper service, failure to follow instructions provided, modification from its original state, or other causes determined not arising out of defects in material, the consequences of improper treatment, bad installation, wrong assembly or tampering of the parts by incorrect assembly, improper use of the machine (eg. too heavy load in time, weight etc...), problems caused by lack of maintenance, deviations of the standard machine, such as light vibrations or noise, and in case of semi-professional, professional and commercial use (inter alia in sports schools, physio, companies, etc...).

Transport charges, travel charges for technicians, and possible trader and/ or workshop charges are excluded from this warranty, and will be at the sole cost of the owner.

The liability of the manufacturer under this Limited Warranty shall not include any liability for direct, indirect, or consequential damages resulting from any defect nor the use of this machine.

Before you start training on your DKN strider, please read the instructions carefully. Be sure to keep the Instructions for information, in case of repair and for spare part delivery.

This exerciser has been tested up to a max. body weight of 140kg / 300 lbs.
Follow the carefully the different steps of the assembly instructions.
Use only original parts as delivered.
Before starting the assembly, be sure to check if delivery is complete by using the included parts-list.
For assembly use only suitable tools and ask for assistance with assembly if necessary.
Place the exerciser on an even, non-slippery surface. Because of possible corrosion, the usage of any exerciser in moist areas is not recommended.
Check before the first training and every 1-2 months that all connecting elements are tight fitting and are in the correct condition.
Replace defective components immediately and/or keep the equipment out of use until repair.
For repairs, use only original spare parts.
In case of repair please ask your dealer for advice
Avoid the use of aggressive detergents when cleaning.
Ensure that training starts only after correct assembly and inspection.
For all adjustable parts be aware of the maximum positions to which they can be adjusted/tightened to.
This exerciser is designed for adults. Please ensure that children use the exerciser only under the supervision of an adult.
Ensure that those present are aware of possible hazards, e. g. movable parts during training.
Warning: incorrect/excessive training can cause health injuries.
Please follow the advice for correct training as detailed in training instructions.

Consult your physician before starting with any exercise programme. He can advise on the kind of training and which impact is suitable.

The owner's manual is only for customers' reference.
The supplier can not guarantee for mistakes occurring due to translation or change in technical specification of the product.

All data displayed are approximate guidance and cannot be used in any medical application.

Connect the power adapter, slide the switch to on-position, and select user 1 to 4 with UP/DOWN and press ENTER to confirm. Program user data (gender, age, height and weight) using UP/DOWN/ENTER.

Press ENTER to proceed to landing page(MANUAL,PROGRAM (beginner, advanced or performance)WATT,and CARDIO).

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ENTER Press to confirm data entry.

ST/STOP To start or stop the exercise program.

RESET To clear the display and reset all data.

UP To select upward function.

DOWN To select downward function.

Time:

Displays exercise time.

Distance:

Displays exercise distance.

Calories:

Displays calorieburn.

Speed

Displays speed in km/h.

Watt:

Displays generated energy in WATT.

Pulse:

Hold firmly both sensors on the handgrip (please wipe sensors and hands before starting measuring your pulse) or apply optional cheststrap (moisten slightly the contacts of the strap).

Your current heart rate will be displayed within 30 seconds up to one minute.

A stable figure requires to hold both sensors firmly.

Chest belt transmitter is compulsory for HR training.

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TrainingMinMANUALmmode

• Select MANUAL and use
  UP/DOWN/ENTER to program time.
• Press START.
• Use UP/DOWN to adjust load level (32 levels).
• Stop/pause the exercise by pressing STOP.
• Press RESET to exit the program.

TrainingMinMPROGRAMmmode

Press UP/DOWN to select beginner, advanced or performance, confirm with ENTER.
- Select profile 1 to 4, confirm selection with ENTER.
- Program target value for time using UP/DOWN/ENTER.
- Press START.
- Eventually use UP/DOWN to adjust load level.
- Stop/pause the exercise by pressing STOP.
- Press RESET to exit the program.

TrainingMinMCARDIOmmode

• Select CARDIO using UP/DOWN/ENTER
• Set Target Heart Rate, confirm selection with ENTER (THR default value is 100 Bpm).
• Program target value for program time using UP/DOWN/ENTER and press START.
  Upon entering rate in BPM (beats per minute) the load tension will be controlled by current heart rate. The resistance will be auto-adjusted according to current heart rate figure. If your heart rate figure is under the target pulse, the tension will be up-adjusted one level every 30 seconds, up to the maximum level 32. As soon as your heart rate figure has achieved the target pulse, tension will be down adjusted one level immediately. In case of overload the level will be down adjusted one level immediately, and keep down-adjusting each 15 seconds until your heart rate figure has achieved the target pulse.
• Stop/pause the exercise by pressing STOP.
• Press RESET to exit the program.

Chest belt transmitter is compulsory for HR training.

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TrainingMinWATTmode

• Select WATT, USE UP/DOWN to program target watts (programmable between 10 up to 350 Watt), confirm with ENTER.
• Program target value for time using UP/DOWN/ENTER.
  Press START
• The tension difficulty will be auto-adjusted according to the Watt figure. If the figure is under the target value, the tension difficulty will be up-adjusted one level every 30 seconds, up to the maximum level 32. As soon as you achieved the set value, tension difficulty will be down adjusted one level immediately. In case of overspec the level will be down adjusted one level immediately, and keep down-adjusting each 15 seconds until you reach the preset value.
• Stop/pause the exercise by pressing STOP.
• Press RESET to exit the program.

Training Instructions

If you have not been physically active for a long period of time and also to avoid health risks you should consult your general physician before starting to exercise.

Everyone, or almost everyone, is fascinated by the champions/athletes among us. We dream away when we have one look at a trained body, full of muscles, in movement, and hope that one day we also have an athletic body like that. It's then that we realize that exceptional performances need exceptional talents, but also daily training, well organized and planned within the smallest detail.

If we compare the genetic inheritance of great athletes to the genetic inheritance of the sporty amateur in general, we only can determine small deviations, which can't explain the difference in performances.

However if we compare the trainings, we do see great differences. In general, athletes on a higher level do not only had years of training, they also benefit from the help of a professional coach and have adapted their lives to their physical condition. Their training program is outlined and planned within the smallest detail and is being regularly evaluated in order to check if the preset goals are being achieved.

The sporty amateur who wants to improve his performances usually starts training without a plan. Sometimes he copies the training program of a well known athlete. This usually slows down his progress and often leads to strain the muscles and sometimes the cardiovascular system. A special, optimal training

program, suitable for everyone, would be wishful.

The incredible complexity and the different adapting processes which our body has to go through every training, don't allow us to use such a training program. Whether you train on muscle development, power, endurance, speed, flexibility or a better coordination of your movements, everyone starts with different initial conditions.

The goal of each training program is to improve your performances. You don't need to become a top athlete, you also can train to lose weight or just to feel better. The optimal performance can be for example, run 5 minutes longer than before at the same tempo and without interruption, or do more push-ups than the day before.

The research on the influence of a sporty training on our body has made lot of progress in the last several years. Even if some questions are still unanswered, the knowledge we achieved from the sporty science and related fields, have proven their use in practice and serve in the first place our top athletes. This doesn't mean we can't use the basics of a training for top athletes for every individual which practice a sport and who wants to improve his performances.

Evaluation of your physical condition

For each level of your training program (development of the muscles, endurance, flexibility, speed, coordination of your movements), we recommend you to find out through some tests on which level you find yourself. But first we recommend you to

consult your physician in order to set up a health report:

• Are you older than 35 years
• Have you not been exercising for a long time
• Do you have overweight
• Are some movements not suitable for you
• Do you have to take medicines
• Are you suffering from a serious disease or are you having breathing difficulties
• Do you have a metabolic disorder (ex. Diabetes)
• Do you have any infections
• Do you have a fever as a result of any disease
• Do you have an infectious disease
• Are you having problems with your organs
• Do you suffer from hyperventilation
• Are you having any respiration diseases
• Do you have any pain while breathing?
• Or do you have a poor physical condition

If your medical health is satisfactory, you can begin to set up your training program. But before you start, make sure you know your initial capacities - or a diagnose - so it is easier to determine your goals. Only then you can set up a training program which will match your goals.

Diagnosis
Determine your goals.
- Organization (long, mid-long, short term)
Evaluate

Regularly check your progress, so you can adapt your training program if necessary. The following survey shows the interaction between the 4 elements, which are important in an efficient training program.

Diagnostic - Initial level

Before setting up a program, you have to take note of some parameters and take your sizes. These measurements will help you determine your present physical condition. It is the intention to collect all data concerning your personality, your health and your performances.

• Individual data: age, sex, figure, weight, fat percentage, measurements, pictures, etc.
• Data concerning your health : blood pressure, orthopedic data, research of the metabolism, serious diseases, injuries, etc.
  Performance data: endurance tests, power tests, movement tests and speed control is often not necessary in fitness. Coordination of the movements however is crucial because it is very important when you execute the exercises.

"Clumsiness" usually means a lack of exercise. Therefore stick to the preset modules when you exercise, even if it is an endurance sport.

Every test, intellectually or physically, shows you your personal possibilities at a certain moment in time. Even though mathematic results become inadequate after a certain time, the results which you will achieve (after the same test one week later) will be better than the first one, because you have been able to locate your weak points and adapt your training in order to get rid of your shortcomings.

We work in the same way for the body. Let us assume you have taken an endurance test and the result of this test is 20% under the average level. This result must now help you to set up a program to achieve this average level. This shows that the test is the base to set up a training program in order to reach your goal. So it is very important you check your performances on a regular base to see if they measure up to the preset goals. If not, you have to adapt your training program.

The results of these check-ups give you the opportunity to compare your performances with the average performances, but also show if you are making progress. After 6 weeks we begin again with the same test to check if your performances have been improved and how much they have been improved.

Physical features

Weight

Are you happy with your body, often depends on the balance. But what is the ideal weight? Following formulas are known to determine the ideal weight:

Normal weight = girth waist in centimeter- 100
- Ideal weight women = normal weight - 15%
- Ideal weight men = normal weight -10%

This formula designed by "Broca" has a limited value. As long as there is no new method to determine the ideal weight, the image we have of ourselves, tells us more than any other number. But a lot of people feel better when they can compare themselves with figures and numbers. Therefore it is sensible to take into account a few well known formulas as the body mass index (BMI) and with some reserve, the waist to hip rate (girth waist - hip).

Body Mass Index (BMI)

The BMI refers to the connection between weight and body shapes, which allows us to set up a better and exact standard than the "Broca" formula.

BMI = present weight (in kg): height in m2. Ex.A man of 70 kg and 1.70 m high has a BMI of 70:1.7m^2 = 24.22

In the table beneath you can situate yourself. These values are a guidance and are not guaranteed, especially not for sick persons, children and elderly people.

Women Men

<19 <20 Underweight
19-24 19-25 Normal

24 >25Overweight
30 >30 Corpulent
40 >40 Obese

Fatpercentage

Body fat expressed in percentage tells us more than numbers about the relation weight/waist. To determine the fat percentage we have to take into account some parameters depending on age. You can determine your fat percentage in different ways. You even find many balances who also can measure your fat percentage. If you want to lose weight, then

the fat percentage is more important than the weight itself, because it is the fat you want to disappear.

BMI Table Standard according BMK index related to age. Age Female Male
17-29 year 15 %	25 %
30-39 year 17 %	27,5 %
Over 40 20 % 30 %	%

Connection waist - hip (waist to hip rate) You have determined a higher fat percentage than normal in above chart. This fat can have a different impact on your health. With a simple test, which you can do at home, you can determine if you have a higher risk for cardiac disorders. To execute this test, you have to measure the girth of your waist just above your belly button, without holding in your stomach and in a relaxed position. Than measure the girth of your hips on his widest point. Divide the girth of the waist by the girth of the hips. If the result is lower than 0.9 (for men) and 0.8 (for women), you don't have a higher risk for cardiac disorders than normal.

Measurements

Do also take your other measurements, besides your waist and hips. If you want to improve your silhouette, these measurements can show you the changes your body made during training. This method is still the most precise, fastest and cheapest one. Please pay

attention you take your measurements always on the same place. We advise you to take measurements of the following parts : girth of the neck, shoulders, breast, arms, upper arms, waist, hips, thighs and calves.

Figure

Talents are often seen as interesting and attractive in daily life. This is also the case for our figure. If it doesn't measure up to certain criteria, we find a way to change this. Unfortunately we also have to say that the "Rubens" type will not become easily a "topmodel".

So before we begin fighting windmills, it is probably more sensible to take into account our figure. Do we all have to be "topmodels"? Our physical appearance depends strongly on the time we live in. Therefore it is rarely that the body types, you find next, exist. Most people among us are a combination of different types.

Leptosome/ectomorphe type

Features :

• Wider pelvis than shoulders
• Very supple joints
• Weak muscle development
• Weak blood pressure
• Increased pulse in rest
• Weak circulation (less endurance)
  Cold hands and feet, dizziness when you stand up
• Intense activity of the nervous system
• Weak metabolism (hard to gain weight)

Contradictory to other types, this type will not be suitable for performances which include power and endurance. An adapted training can improve these shortcomings even though the starting points are not always favorable. The

figure of the ectomorphe types often creates envy by other types. This type has the privilege to eat as many as he wants without gaining weight.

The atlete / mesomorphe type

Features:

Strong and muscular
- Wider shoulders than hips
- The muscular system and the blood circulation are suitable for excellent performances
- Weak blood pressure and pulse in rest by the active mesomorphe types
- Increased blood pressure and pulse by the non-active types
Not susceptible to cold
- Correct general figure
Normal digestion
In case of inactivity or over feeding, the fat stays hanging on the body

Taking into account above features, a moderate training will be enough for the mesomorphe type to improve his performances. The risk on injuries is much higher for this type because the development of the muscles isn't always in proportion to the elasticity of the muscles. We therefore recommend you to invest a lot of time of your training in improving the elasticity of the muscles.

The figure of the athletic type and the active mesomorphe type stands very close to the ideal figure in the 80ties and 90ties. Therefore many of us would like to belong to this category, although they often belong to another category. Those who can't admit that

not everybody can have the perfect body, often remain frustrated.

Endomorphe type

Features:

• Round shapes, holding fat
• Width shoulders, width pelvis (due to overweight)
• More equal distribution of the weight in comparison to the other 2 types
  Average figure
• Very suitable for performances aimed at power and endurance
• Easy food insertion and slow digestion make it easy to gain weight
  Slow pulse in rest, normal blood pressure (for active types)

Power, endurance and mobility are the greatest trumps of the endomorph. Only the weight, often too high, can be an interference in some situations. Therefore he must pay attention to his food, healthy and adapted to his needs, emphasizing endurance to stabilize his weight.

Taking into account the beauty ideals of this moment, the figure of the endomorph type is not suitable. But above features also show that the active endomorph has the right talents for a good health and a sportive attitude. If the endomorph takes into account his genetic potential, a few extra pounds, can not harm him.

Endurance test

An endurance test may not be executed in following circumstances, except when it is done under medical supervision:

• Serious and chronic illnesses of the respiration
• Illnesses with fever attacks
• Infectious diseases
• Serious increased blood pressure
• Disorders (ex. of the heart or lungs)
  Infections
• Taking of medicines (betablockers)
• When you aren't feeling well

The most know endurance test which is used in sports is the "Cooper test". In this test you have to run as hard as you can for 12 minutes and run as much kilometers as you can on an flat underground.

Even it's aim is not to stop, you can slow down and walk. The covered distance is noted and compared with the numbers in the Cooper chart. This chart gives us more information about your performances.

The benefit of this test is that you can do the test whenever you want, you only need a chronometer and a course with a fixed distance.

The disadvantage of this test is that you need some running experience to become a good result. You may not take this test if you are not feeling well (tiredness, feeling unwell, etc...)

Cooper Test		Data in km, M = male, F = female
Age	20-29	30-39	40-49	50	59
Very well	M	2.64-2.81	2.51-2.70	2.46-2.64	2.32-2.53
	F	2.16-2.32	2.08-2.22	2.00-2.14	1.90-2.08
Well	M	2.40-2.63	2.34-2.50	2.24-2.45	2.10-2.31
	F	1.97-2.15	1.90-2.07	1.79-1.99	1.70-1.89
Average	M	2.11-2.39	2.10-2.33	2.00-2.23	1.87-2.09
	F	1.79-1.96	1.70-1.89	1.58-1.78	1.50-1.69
Weak	M	1.95-2.10	1.89-2.09	1.82-1.99	1.65-1.86
	F	1.54-1.78	1.52-1.69	1.41-1.57	1.34-1.49
Too weak	M	<1,95	<1,89	<1,82	<1,65
	F	<1,54	<1,52	<1,41	<1,34

You also can take another endurance test: the "Harvard-Step-Test. For this test you need a hear rate monitor, a chronometer, a stair or bench. The height of the stairs or bench depends on your length.

Harvard-Step-Test
Height in cm	Height of the step
<152 cm 30 cm
<160 cm 35 cm
<175 cm 40 cm
<180 cm 48 cm
>180 cm 50 cm

To execute this test, step down and up the bench or stairs every 2 seconds. This makes 30 times/minute up the bench, which gives a total of 120 up-and down steps. Whether you change leg or always use the same leg, this has no effect on the result. Measure your heart rate after 4 minutes. When you are done with the exercise, take your pulse after 60

seconds, and again after 1 minute. In this way you become 3 values which you have to use in the following formula :

A + 3000 divided by heart rate B + 3000 divided by heart rate C = endurance index. Example: when your heart rate is 160 after ending the exercise (heart rate A), 120 a minute later (heart rate B) and 100 after 2 minutes (heart rate C), then you have an endurance index of :

3000:160=18.75

3000:120 = 25.00

3000:100 = 30.00

Endurance index = 18.75 + 25.00 + 30.00 = 73.75

On the basis of the chart below you can adapt your training and divide your powers better according the result of this test. If you take the endurance index from our example (73.75), you can see in the chart below that this value is sufficiently for someone younger than 35 and good for someone older than 35.

Endurance Index
	Less than 35 Over 35
< 50	not sufficient medium
51-60	medium medium
61-70	medium fair
71-76	fair well
77-85	good very well
86-90	very well exceptional
>90	excellent exceptional

Training planning

Overload

Training means making an effort, using our energy reserve. This effort will show a lower performance afterwards. This effort can only be undone if we give our body time to recover and to rest. So both effort and rest are the ingredients of a perfect training. Effort and relaxation are one.

To determine how long we have to rest is not simple because it depends on a lot of elements such as the number of executed exercises, the used weights, the kind of exercise, how long we exercise...etc.

Furthermore, not every muscle needs the same time to recuperate. A small muscle can already be ready during practice, a big muscle can need extra time.

To set up an intelligent training, we recommend you to use some constant parameters during a limited training period. Based on these parameters it is much easier to see if our body has enough time to recuperate.

If you start training, you will feel "tired" after every effort. However the longer you train, the more easy it will become for your body to recuperate and after a while you want feel "tired" anymore and your performances will get better. However if you keep feeling "tired", your body needs more time to recuperate and we even recommend you to stop training for a few days and give your body the rest it deserves.

You will notice that when you resume training, your performances will get better much faster than when you keep training without resting (overload).

Descending or stagnating performances can be signs of overload. Also an increased heart rate can lead to overload, which also increases the risk for injuries.

Muscular trainingperiode

To prevent physical overload by overtraining, we recommend you to train no longer than 4 to 6 weeks on one territory. Divide your training up into different periods and change your program regularly.

• Training unity = one training session
• Micro cycle : all training sessions during 1 week
• Meso cycle : groups 3 to 5 micro cycles. In muscle training, the meso cycle is a training which emphasizes endurance, increase of size or power.
  Macro cycle : groups different meso cycles and can take a few months (6 to 12 months).

Now you find some more information about the different features of each territory:

Endurance

A run of 400 meter requires endurance and power. The endurance training will include a preset series and the repetition of it. Attention! the recuperation period is also very important.

The lactic acid in the muscles will increase and will cause a inflamed feeling when the tiredness keeps increasing.

One of the greatest effects of a training with extended efforts is the increase of the tolerance of the acid in the muscles, which can be put into work as follows: there will appear different causes who will neutralize a part of the lactic acid; muscles will no longer be sour,

this brings along a extended action for a few seconds, or by repetition, by which they refuse to go on.

Increase of the muscular mass

he growth of our muscle cells is promoted by an extended stimulant. The use of energetic phosphates of the muscle cells is reduced to a minimum. The corn of the cell, which also contains a product of proteins, under the form of muscle fibres, also works in on the thickness of the muscles.

Maximal power/ effort

The maximum power of the muscle depends on the average thickness, and also on the number of muscle fibres due to movement. The interaction between the nerves and the muscles determine the capacity of a muscle during an effort.

Training period: endurance

Competition sports is one of the basics to set up a training schedule in function of endurance. The sporty amateur once again takes advantage of the benefits of a training set up for a competitive sportsman. As the weights and the repetition of the exercises play an important part in the measurement of our "tiredness" in the training of muscle development, the heart rate is the most important element in the endurance training.

Before we give you some recommendations for cardio training, it is important to know your maximum heart rate. We can determine this rate by a test which will ask a maximum effort of our cardio-vascular system. This test whoever is not suited for the sporty amateur. However we can determine our maximum heart rate by another formula : 220 minus our age.

Starting from this formula, our optimal heart rate in function of age, will be between 70 and 85% of our maximum heart rate obtained during a cardio-vascular training session, and between 60 and 70% during a metabolism training.

We have different ways of training in the endurance sports.

Continuous training
- Training by interval
- Repetition training
- Competition training

Continuous training is most used in leisure sports, training by interval in a less way. Repetition and competition training mostly ask for exceptional and intense efforts and therefore they are not recommended for the sporty amateur.

A continuous training is characterized by a training over a longer period, without interruption of the effort. The most sporty amateurs automatically go for this kind of training.

They often become good results when the level of effort correspond to the optimal heart rate in a certain age category.

The training by interval usually contains a series of efforts and a series of relaxation. The series of relaxation contains moments of partial rest.

Continuous training is chosen by 80 to 90% of the sportsmen who wants to work on endurance. We therefore recommend continuous training to every sporty amateur.

Age	HR MAX/ min	60% MAX/ min	65% MAX/ min	70% MAX/ min	75% MAX/ min	80% MAX/ min	85% MAX/ min
20	200	120	130	140	150	160	170
25	195	117	127	137	146	156	166
30	190	114	124	133	143	152	162
35	185	111	120	130	139	148	157
40	180	108	117	126	135	144	153
45	175	105	114	123	131	140	149
50	170	102	111	119	128	136	145
55	165	99	107	116	124	132	140
60	160	96	104	112	120	128	136
65	155	93	101	109	116	124	132
70	150	90	98	105	113	120	128

Training evaluation

The preset program is only effective if you regularly control yourself. It is better to use the term "evaluation" because we evaluate the present data/results in function of the next training cycle.

Even though the preset goals were chosen carefully and realistic, it always is possible that the program of a meso cycle is realized partially.

This can have several causes such as illness, injuries, occupation activities, or other motifs to interrupt your training. If you already reached some goals, but not all of them, you have to adapt your training program for the next meso cycle.

Training diary

The keeping of a training diary can help you in finding the causes when you have not reached your goals. In this diary you can write down different information, which can help you to set up a training program, such as your eating habits, periods of rest and sleep, remarkable results etc. A visit to the dentist for example can influence your training results. If you can take into account certain circumstances, you can avoid a stagnation in your results.

Adaptations of your training are usually important for the intensity of your program, the succession and the repetitions of the exercises and the achieving of results.

Summary

• Make sure if a fitness training doesn't cause problems for your health.
• Evaluate your level of power, endurance, flexibility, speed and coordination before you start training.
• Set realistic goals based on your physical possibilities.
• Set up a training program for a longer period (6 to 12 months)
• Divide your long term planning up into different cycles (meso cycle) of 4 to 6 weeks.
• Make sure there is enough variation in your training. Train on endurance, power and muscle development.

If you choose for endurance training, vary between short, mid-long and long training periods.

During a meso cycle you have to increase the intensity of the training for endurance as well

as for muscle training. Limit the intensity of the training in the beginning of every new cycle.

Evaluate regularly your training to make sure you are on the right track and if you can achieve your most important goals, if not:

• Adapt the next meso cycle
  Repeat the initial test
• Do interim tests at the end of every meso cycle

Success

Even after a short period of regular exercises you will realise that you constantly have to increase the pedalling resistance to reach your optimum pulse rate.

The units will be continuously easier and you will feel a lot fitter during your normal day. For this achievement you should motivate yourself to exercise regularly. Choose fixed hours for your work out and do not start training too aggressively.

An old saying amongst sportsmen says:

"The most difficult thing about training is to start it."

Wishing you lots of fun and success with your exerciser.

All data displayed are approximate guidance and cannot be used in any medical application.

Heart rate displayed is an approximate read-out, and may not be used as guidance in any cardio-vascular related medical or paramedical program.

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Body Mass Index (BMI)

• Continue training

• Training per interval
  Herhalingstraining

• Compeltietraining

Indice de Massa Corporal (IMC)

Endurance index
Less than 35	Over 35
< 50	not sufficient medium
51 – 60	medium medium
61 – 70	medium fair
71 – 76	fair well
77 – 85	good very well
86 – 90	very well exceptional
> 90	excellent exceptional

Less than 35	Over 35
Not sufficient medium
Medium medium
Medium fair
Fair well
Good very well
Very well exceptional
Excellent exceptional

Piano d'Allenamento

Sovraccarico

Body Mass Index (BMI)

Function buttons and descriptions

ENTER

HaKmTe, YoBb BoTn BpeKIM HAcTPOKIN NOITBePntb 3aHcEHNApamETPOB.

ST/STOP

YTOb3 3aynCTnB nINOCaHOBUTb npOrpAMMyynpaHHENH.

RESET

IIN ONUCTKINDCPIENIEcBPOCINTBCE DaHbHe.

UP/DOWN

Длгьыбopaakнвовс 黔ФКИДМСПЕРи U yctahOBnTb ЗЧAHEN.

Time:

OTobpaKaaeT BpeM.

Distance:

OTo6paXKeHme pacCToHnIa.

Calories:

KALOpMn CKeeyb

Speed:

OTo6paXaerckopocTB KM/4ac

Watt:

OTo6paKeHne Bbpa6aTaBaeMoN 3HePnB BBaTAtX

Pulse:

DepKInTe KpEnKO Obox NaTcIKOB Ha pyKe (NoXaNyIcTa, npOTnTE DaTHKn HpyKn NpePeH NaHApOMN3MEpeHHyNbCa) INN pINMeHrTb DOONHTBHOHarpHybHc (CMOHTb CnErKa KOHTaKtB peMeHb).

Baasa Tekyuaa YactoTa cepdeHbIX
cckpauehen 6ydt OTobpaKahtcb B TeeHne 30
ceHyddo OHOH MNHTbl.
CTaBnHa HuaPp TaepyeT npOBecTn 6oa
DaTHNA TbpDo.

CARDIO Heo6xOIMNO nCnONb3OBaHne HarpyDHorO DaTmka.

Obuhe npabnBa Wk KombHOTep CoBMeCTn
DOnONHTeBbIM HarpdybIM
pePaTHKOM (apt.20073) dnn BCTpoEHHO
BeCnpBOHDH FHyHKm PERnCTpaUHN
cepDeHbIX cokpaueHH. DnN ONyEHHa
DOONHTeBHO HHΦOpMaUN CBXNTECb
BaWM DNHePOM, NocETHe HaW Be6 caTl
www.DKN-Technology.com mnn 3adaite
Bonpoc no aDpcy:[e-mail]

Meho Manual (Pycha)

Bb6epnte MANUAL, HaxMITE KhoNky ENTER, yTo6bl yCTAHOBNT BpEMr, yTo6bl N3MeHnTb 3HaHeHnI, INoJIb3yITe UP /DOWN, HaxMITE KnaBnU BBOID, YTo6bl noDTBePnTb HaxMITE START nra Hauana TpeHnPOBKn.
-IMN3MeHnH3HaueHnHnCnObn3yIeKNaBUNA1V(1-32).
- Ctonnay3a ynpaxHeHnA Hxab STOP.
HaxMHTeKHOKNYRESETnBbIXOda n3 nporpaMMbl

MeHIOProgramm (Iporpamma)

HaXMMTe KhoNkU P/DOWN, YTo6bB bIb6pTaHauNbHbI, npOdBnHyTbI nPi npON3BOIDNTeHbOCTn, NOITBePdntE ENTER.
HaxMnte KhoNky ENTER, yTo6bI yCTaHOBnBTb BpEMr, yTo6bI n3MeHmHTb 3HaChEHH, HcNoJIb3yIte UP /DOWN, HaxMnte KlaBIMU BBOD, qTo6bI noDTBePntB.
HaKMTe ENTER nna Hauana TpeHPOBm
HaxMnte KhoNky UP/DOWN nperynpOBKn ypoBn Harpy3kn.
- Cton/nay3a ynpaxKHeHn, Haxab STOP.
HakmTe RESET nBbIXoJa n3 nporpaMbl.

Mehno Iporpamma 4CC

BbIbepHTe HRC' n IcnoIb3oBaTb UP/DOWN/ENTERYcTaHOBt CEneBOI qactOblcepdhybIXcokpaAeHHn (aHaueHne no yomuaHIO coCTaJIET 100 BPM).
BoiB B Kypc BPM (yapobB MMHyTy) Harpzkn HnnpKeHne 6ydet KOHTPOINPOBaTb TeKyuIyO cactOTy cepDehXb COKpaAeHN. ConpOTMBHeHne 6ydetABTOMATUeCKn peryuPnyETCB 3aBNCMOCTN OT TeKyuEe FInpye cepDEHOro pNTMa. EcnB Baa Nytbc noka3aTeNb NO CEneBOINybc, HnpanKeHne 6ydetCoCTABNtB C NoPnpaKObH YA ypoBeH kaxDbte 30 CekyHd,do MAKCNMAHBOHO ypoBHa 32. KaK ToTbKa BAA pyNlcCnDpa DOCTTIRNa CEneBOY Nytbc, HnpanKeHne 6ydet CKOPKEKNPOBAH BNH3 HoDIN ypoBHe Cpa3y. B Cnyuee nepepy3Kn ypoBHe 6yDet BHN3 perynlPOBATy ypoBeH cp3y, INepKaTaB BNH3 KOPKEKNPOBKe KaKDbte 15 CekyHd, NOKa BAa Nytbc CnDpPa DOCTTIRNa CEne HNNMnYbCa.
- CToVnay3a ynpaxKHeHna, Haxab STOP.
HakmTe RESET nBbixoHa nporpaMMbl

He6o6XoIMIO hCnOInb3OBAHne HarpyDHorO DaTUnHO.

MeHooWATT(BATT)

BüBePeIte'BATT' n cHnonb3ayIe UP/DOWN/ENTERyCTaHOBHt ceJeBcBn Bt (nporpaAMmpyetcr 10 do 350 Br).
Haxmte knonky ENTER, yO6by yctahOBHTB Bpemr, yO6bI N3MeHNTb 3aueHnI, nIOJIb3yIe UP /DOWN, Haxmte KNAIBMUY BBOID, yO6bI NoDTBePnITb.
HapnepnHOCTb CNOxHcTn 6ydet ABOTMaTtueckn peryNpyeTCB 3aBNCmOCTN OT BfNpybEcIN 3OT NOkAaTeNB COCTABnEETCOOBETCTBNC ceJeBBIM 3HaYeHEm, HApnKeHHOCTb TpyHOCTn 6dyT c nonpabKo HA ypoBeH kKaJbIe 30 cekYHd,do MaKcMmaHBoro ypoBn32. KaTToNbKO Bbl DOCTTnYcTaHOBNEHORO 3HaYeHn, HApnKeHEm TpyHOCTn 6dyT ckoppeKTIPOBaHb BN3 Ha ODNH ypoBeH cp3y.BCnyae neperpy3kn ypoBeHb 6ydt BHN3 perynPobTa ypoBeH cpa3y, n Depxatb BN3 KoppeTKPiOpBe KaXDbie 15 cekYHd, noka He DoNDte Do 3aDaHHOrO 3HaYeHn.
- Cton'nay3a ynpaxHeHHaHkaB STOP.
HaxMnte DnIy BixOda n3 nporpaMMbl.

cokpaueHn ABnEeTc npbNtIeBHO H Me MoKTe 6blb NcOJIb3oBAHa B KaHeCTBe pyKOBoDCTBa dIa MeuHcknx npOrpAMM no leeuHIO 60e3neH cepDeHoCocyndctOn CNTeMbI n NapamdeHnHcknx npOrpAMM.

3KcnpnyataunHnctpykun K TpeHnroBkam

Ecnn Bbl dnilteBhoe Bpem He 3aHIMMaINcB pHnueckmN ynpaxKeHnMI,TOBo I36eKaHne PnCKA DnI 3DopOBb peKoMeHnyeTc npOKOHcyNbTHPOBaTcpepeH hauanom TpeHHPOBok C BaWIM BpaQOM.

Bce, nnn noTn Bce, ouapobahb kynByuHmM CpeDn HAC YemnoHAmC/ncpTcMeHAM. Tocne OndHO R37nDa H Ta TnpEHOBaHOe, NOHHe MblUcTeIO B DnKHeHM Mbl BnaJaem B MeYtBu HNaDEmc, YTO B OdUn CuaCTNbBbI DeHb TAkKe cTaHE mObnAteJeMaTo KTO cNoptNBBOr ToEn. U TOIbKO NOTOM Mbl HauHHaEM NOHIMBa, YTO BeNKoJIeHbIpe Pe3yJbTaTb Tpe6yOt He ToIbKO uckNCHouNTbHO ranaHTa.Ho I EkeJNeHBbIX, XOp0oO oprAHIOBAHbIX n CnPaHIpOBaHbXdo MeLoOp TpeHIpOBok.

EcnnMbIcpaBHIMrHeHtNeckyo HacJIeCTBHeHOCTb BEINKxCnOpTcMeHOB C HAcNEcTBeHHocTbIO NIObTeNeiCnOpTa,TO B O6uHNcYpeTAXMbI HAnDEM MNHMMAhBHe pa3NHyN KOTOpbIMN HeB3aO6bAChNTb PA3NHyME B DOCTNHyBtXpe3yNbTatax. OdHako eCNMbIcpaBHIMN IX EKeDHeBHeBte TpeHHOBKn,TO YBuDNM CyueCTBeHHyO pa3NHyU.B O6uNX cpeTx CnOpTCMeHb ByICOKOTo TpeHEA He TOnBko npOBENMHOrne rOda B yCUnHeHHbIX TpeHHOBKa HOH TaKe Inp6EaTOK NOMOUs PPOEccMOHaBbHbX TpeHepoN aADTnpyIOT CBOIO KJHbK Fm3nCeKOMy CoctOHnHn. IporpAMMa IN TpeHHOBk BvCeBaPeHcNcIaNHpoBAHa Do MeNoHe, OHa NoCTOHHo OeHHeBAeTcNa HnpdMet DOCTMKeHn 3aAdhhbx PaeHe

O6bHNO cnoptcMeHbI-NIO6bTeIN, XeNaIOUne ynyuHTbCBOn pe3yNbTaTbI, HauHaHO

TpeHPOBky 6e3 nporpamMbI. HnOrda OHN KONIPHYOT npORPAMMY TpeHPOBKN hBeCTHBIX CnOPTCMeHOB. 3aAcYIO 3TO BeTeK 3aMeDHeNIO PA3BITNA, Ype3MePHOHor Harpy3Ke HaMbIuCb, a HnOHaDAJaxe npo6NeMaM cepDEHcO-CocDyNtO CTneMeBc. CneLNaNbHa, ONTHMaJIbHApnporpAMMA TpeHPOBKn NDOxOJIbHAR DIn BCEX, JBAIErTa MeToTOn

Hebeportha cnoxhoctb n paooho6pa3ne npoeccob adanaaun, npocXcnoaunxC haunm opraHnMOM BO Bpem Kajdo TpeHPOBKn, He 03BOBHT HAM NCON3OBATbc nporpammy CnpTcmeHOB blicouaIero ypoBH. Bce TpeHPOBKn, npOBOIMMbE B CEJIAX P3BNTIN Mblu, CNbl, BblOCNIOBCTN, CKOPCTN, RnKoCTN INI KOOPDIAHUM, HauHAnOTC npi pa3NIuHBHX hauhlbhx ycNOBHX LeBJKO KAKDO npORpAMBOk BANETc yUyUWeHne BAuxn pe3yJbTaTOB. Bam HE HNYC tAHOBNTCB npOeCECNHOHbHM CnpTcmeHOM, Bbl TpeHpyTeCb Dnro TOO b6bocNTB BecnnnpOTo yUynTHCB CBOe camOyBCTBNE. ONTImaHbHM pe3yNbTaTOM, HaprrMeP, Moeket SbITb Bpema 8era Ha 5 MHyT dOnbwe, YEMOblyHPO npn AhanOHUM TEMNE 663 OTOAHOBK, INI BILONHEHNE 60JIwero kONlueCTBA OTXmHaHn, Yem Bepa. 3a HeNCOKbIO NOcNEHnx NET ICCNEOBAHnC, CB3AHHBe C IN3yUHeHm BInrHn 3AhTn CnpOTM HA Hau OPAHR3M 3HAHTENBO npoDBHNIC. Hecmptra Ha To, 0to HA NEKOTOpBE HONPCbI OTEbT TaN H He HainDeHb 3HAHn. KOTOpBE MBI NOUYUINOT CnpTNBHOH HAYKN IMCEXHOJ DETeBHOCTN, DOka3aJI N CBOIO pAKTIeCKYIO HAHMOCTB H aHaJeEHbI B nepyBOOyepeB, H cnpTcMEHOH BBicOauaiero ypoBH 3TO He O3HaHaet, 70 To Mbl He MOKEM NCON3OBATb IX OCHOB JIN CnpTcMeHOB-NIOBtene, XeJaAoUHX yUyUHTB CB0E P3yNbTAbI.

OueHka BaWero Fn3NueCKoro CoCToHHa

MbpeKOMeHdyem Bam npOHT HeckoJIbKO
oueOHuyhix NcblTahnn dNRA KAKDORO yPOBHN
nporPAMMb TpeHnPOBKN (pa3BHTne MbUIL,
BbHOICNUBOCTb, M6KoCTb, CKOPoCTb.
KoOpDHaUNBaWIMx DIBXKeHN) KOTObie
no3BOJr ONpeDenb Baw yPoBeH
noIROTOBKn. Ho cHana Jb peKOMeHdyet
nONyHTb KOHCyJbTaunIO y BaWero Brpaa dN
COCTABENH OTHaO COCTOBHN 3DOPOBbA

Bam6onee 35 net
3aHIMMJIbI bI bI pINuYeCKHMn ynpaxHEHHMM Hn pOToJKeHHm dInTeBHO BpeMeHH
- Ctpadaete NIN Bbl NIMHMM BECOM
BceHnDnKHeHnNoDxOaT DnBaC
PnHmMaTe TL BbI NekapCTBeHHbIe cpeDcTba
CTpadaeTe NIN Bb TjKEnbIM 3a6oJeBaHHeM ININpO6nemAMN CdbixAHMeM
- Ctrpadaete JINBbHapyuHeHMeOmbemaBeueCTB (HaNPmep,na6eT)
EcnnyBacKaKne-No6oHnFekuun
NobbiheHa Ny BaCTemnepaTypeB pe3yntate 3aboneBaHn
CtpaDaeTeBbIINHfKeKUOHbIM 3a6oBeBaHmE
CTpaDaeTeIN BbI 3a6oBeBaHnA MBNyTpEHHMxOpraHOB
CTpaadeTeNN BbI rnnepBentnnaeNe JERKnx
CtpadaeteN Bbl KaKIMM-JI60pecnnpaTophBm3a6oBeBaHnMa
OuyyaeTe Nn Bbl BoNn B npoucece DbIXaHn
CBOCTBEHNO BAM NPOXOE H3NueCKO COCTORHNE

Ecnn coctoHnne BaWero oprAhn3Ma yOOBnetBOPnteHoe,TO BBIMoKeTe HauaTb

nHPOBbCo6tBeHHy nporpMMy TpeHOBok. Ho nepeTtem KaHauTb y6eJIntec, c70 bbl3HaTe BAaIN BHYTpHeNc CNOC6HocTN -mN DnaHOn- TaK npOSe ONPeDEnITBaWIn CEIN. TOLbKO TOrDa Bbl MOKeTe HauTaT PteHOBky, COOTBeCTByUOuYbWAMM UeJAM.

• DnaarHo3
  OnpeDenenneBaunxceen
• Opranin3aJn (DOnIOcPOUHa, cpeHecPOUHa, KpaTkoCPOUHa)
  OuEHa

Perynnpno npOBepaTe ypoBeHb BaWero
pa3BnTnra-3To No3BONIT, pRn Heo6XoDmOCTN,
nMEnHTb npOrpamMy TpeHPOBKn. Ha
CneNyUoem PncyHe NOKa3AcbBa3b MeKdy 4
3NeMeHTAMn, IrpAooMMn BaxHyIO pONb B
3fOeKTHBNO npOrpamme TpeHPOBKn.

DnarrhoK -HauhBHy ypoBeHb

IpeednactpoikonnporpaMmbiBAM Heo6xOIMO 3anOMNHt Heckokko napaMeTPOBn Bauin paMaepb. Taekne N3MepeHIN NO3BOJrT Bam ONpeDInTB TeKyuuee Fm3NueCoe coCToHnE. Heo6xOIMO NoynyTb BCE daHNHe, kacaouneec Bac, BaWero 3doPobBy n pezyltaTOB.
ПИИHьданHьБ.ВОЗРАТ,Non,ФИгура, BEc,IpoцEHТ TeNECHOROЖира,IЗМерЕн�,

ΦOTOrpaΦmN T.D.

• DaaHbIe 0 COCTOHN Bauero 3dOpOBBa: KpOBAHOE DaBHeHne,OPTONEmYeCKne daHHbIe,aHaJIaM3Meta6oBNuecknx IpOaECOB,TaKeJe bIe 3a6oBeBAHNr, TpaBMnT.D.
  Данные оретультах:Тechы Ha Выковocobstы И сип, Тechы Движеви и Коштюл Ксокости Оь�ьно HeТpe6уOTсЯ Дя PhITHeca. Koopmaцьдвижеви Янытся чеь ВаджимпамаМТpoB в почecse ТренЮВОK.

HEnOBOPOTINBOCTb>ObIyHO BnIeTcR
pe3yIbTaTOM HeOCTaTOhX TpeHnPOBOK.
P03tOMy, BO BpEMr TpeHnPOBKn
npdEepKBAIteCb 3aAHHbx Moyn,
daKe B TOM Cnyae, eCNN 3TO ynpaxHeHn
Ha BblHOCNBOCTb.

KaJdbI TeC, 6yDb To TcE DnOnpeDeHEnH NHTENNEKUTyBbHbX MInNΦm3mecknx CnOCo6HoCTe, OTobpaKaet Bau yPoBeH B TeKuyuMMOMeHT BpEmEH. DaKe, HecMOTpy Ha TO, YTO MATeMaTneCKNe pe3yNbTaTbIC TEChHeHM BpEmEH TepRt CBOK 3aHuIMOCTb, DOCTrAaBMeBb Bam Pe3yNbTaTb (Nocne aHaONMCHoro TcTe AHeDIO Chyct) yUHwATbC0r OTHOCiENTbHO nepBbIX, TAK KAK Bbl CMoxKeTe ONpeDeHntb CBOI CnaBle MeCTaN I3MeHbIT npOrpAMMy TpeHIpOBKn, dJI TORA qTObI n36aBnTBcR oT DAHHbIX HeOCTaKOB

AHAONHMOpaOtaemHCaHIMTeHOM
DabaHTpeNDOJNOXIM,TOBbBbINONHHNTECT
Ha BbHOCINBOCTb NbaW pe3yIbTaT Ha 20%
HNKe cpeHrero yOPOBn.
POnyHeHHbp3yIbTaTdoJxKeH NOMOHy BAM
NoTOROBtBpnpaMMy DnOCTNKeHn3TOrO
cpeHrero yPOBn.3To O3Naay,TO TcT
ABJIIErCCHOBIOI Jn3aADHn pnpaMMBi
TpEHPOBKn DnOCTNKeHn BaWeIeIN.

TOMy Oeyb BaxHO perynpho npOBeprTaB BAsn pe3yblTaBdN Ix CONOCTABNEHc 3aHaHHbIMn cenm. EcnI TAKoe COOTBETCTBHe He ha6nOaTe,To npOrpaMMy TpeHNPOBkN He6xOIMO N3MeHnTb.

DaHHbIe KOHTPOnlaIOT Bam BO3MOxHOCTb
cPbAHBaTb BAsn pe3yblTaTb Co cpeHIMN
3HaueHnMI, HO pNp 30mO6ceNuHbAOT BaIe
pa3BnHe. Hepe3 6 HeJeB NoCneHuana
TpHePiOBK Mbl BbIIOHIM aHAnIOHNUHBe TcTb
n IpOBePM, yIyUuHINCb IIN BaIi
pe3yIbTaTb, n EcNI yIyUuHINCb, To HA KaKyHO
BeINHyH.

ФизунecкиnapaMeTpbl

Bec

YIOBNEBTBOPEHHOCTb BAIMT TeOM oBHyO 3aBcNIT OT banaHCA. KaKo BEc RAJIReTCa IeAJIbHbIM?
IJa ONpeJeHnIyIeAInbHorO Beca
HCIOJIb3yOTc SNeDyOuIe FOpMyIbI:

HopmaHbBnBeC=06xBaTpyDnBCM.- 100
-ⅡeAaBbHbBcBnAeJXeHNH= HOPMaBbHbBcBc-15%
- ΜηεαπόνΗν Bεc ἀπη Μγχύην = HρμαπόνΗν Bεc -10%

DaHnHa fOpmya, H3bIbaemar fOpmyoB EpoKka, Imeet OOrpHMeHHOE 3HaHeHne. TaKa He cyueCTByET HOBOr CnoCOba OnpeDeHnHn HneAebHoRcBeCa To Hae Co6CTBeHHoe BocpnTne Camnx Ce68 CkXeT HAM BoJhse, Yem IIOeOe YnCnHO.Ho6BoJWNCTBy JIoed yOo6He cPABHnBaT BcOe COTOnHE CUnCnAm. IToTMy CTOnY YnHTbBaT HeCKONbKO N3BeCThBXf OPmYn DInr BvUChnEeHn. INHeKcA MaCCbTe Tena (IMT) n CHEKOTOPo OROBOPK, OTHOHeHepaMaepa rpydn K 6epam (OXBata rpydn K OXBaty

6eep).

HndekmcmbbTeNa (MNT)

3HaueHHe IMT onpeJeIeRb3aAMMocB3b Mekdy BECOM TEJa Iero FOPMoN I NcOnb3yETc dna 3aDaHnI LyuWero n 60nee TOHOrO CTAndApta, Cem CnOnb3ObaHem FOpmynbl Bpokka.

IMT = phaikTHuecknBec(BK): (POCTBM)².
PImpeM.ДЯMyKHHbBECOM 70 Kπ pOCTOM
1,70 M IMT COCTABNReT
70: (1,7M)² = 24,22.

B npBbeEHNO HmKx Ta6nue Bb MoXeTe HaHn CBO3aHcHMe DaHbE 3aHcHHe RAIBrOCTC OpeHHTpOBoYbHMn H He rapAHTpyOT To4Hoe 3HaHEMe,OC6eHHO dnoBbHbX IIOJe, DnI dTeTn NIOU OKNHO R03PACTa.

XeHUIHbI
MyKuHbI

<19	<20	HIMKII BEC
19-24	19-25	HOPMaIbHbI BEC
>24	>25	IVbIbOTHbI BEC
>30	>30	TychocTh
>40	>40	OxippeHme

IpoeHT codepxahnna Knpa
BbpaKeHHoe B npoTeHax codepxahnne
TeneChoroKnpa Hecet 60nbwe HhOpmaun,
Yem OTHoUHeHne BeC/tpydb. DnA onpOeDeneHn
IpoeHTa Knpa Heo6xoJIMO yHtBbAtb
HEKOTOpBe NapaMeTpbl B3aBcIMocNt OT
Bo3pacta. Bbl MokTe O npDeNtB npoeHT
Knpa pa3nHbHmN pyTAM. Bbl TaKke MokTe
HaHTM MHOKeCTBO BEcoB, CNOOCbX IN3MEPrtB
DaHHb NapaMeTp. EcIn Bbl XoNTe c6pocntb
BEC, To codepxahnne Knpa B npOeHTAX
BAJIETcRc BoOEe BaKbHM NapaMeTpOM, Yem
CAM BeC, TAK KAKOnINCbBaET KOINYeCTBO Knpa,
OT KOTOPOrO.

Tablina HTM

Возapor	Женданы	Мужdenы
17-29.net	15%	25%
30-39.net	17%	27,5%
Старue 40	20%	30%

OTHOUHHe rpyb - 6epa (oTHOUsHe OXBAta rpyn K OXBaty 6eep)

IcnoB3y npBBeHnHyo BbIe TaBnUy Bbl
opEnDnHn. YTO yPoBHeB XkpA BbIe
HOpMaIbHorO. 3OT OT KnpMOKET OKa3BaTb
paNlHioe BmHnne H Na BaIe 3dOpBoE.
BlaIarOapr npocToMry TcTeY, KOtOpbl MoKHO
BbIOnHnHTb DOMa, ONpeDnITE, OTHoCtScB
nBbI rpyIne PsckcePbIX
3a6oBeAHn. Dn3 tOrO Bam Heo6xOJIMo
n3MepeBbXbBAT BaIeRpyDNy TBbIe
nyika He BTraINBa
XKBOT N HaxOJaCbB Paccna6LnEHOM
nIoKeHHN. 3aTeM pOn3BeDIne n3MepeHne
oxBA7 b6ep B cAmoi WpKoKoTQke.
Paednite Oxbat pydn Ha Oxbat 6dep. EcnI
NoIpyHeHoe 3aHeHene HnKke 0.9 (DnMyKCHN)
n0.8 (DnJe XeHUnH), To Bye HE oTHoCtSc B
rpynnie PcckcePdchbix 3a6oBeAHnH.

N3MepeHn

POMMnO n3MepeHnO xOBaTa rpydn 6eep Heo6XoDnMo BbInONHnTb cNeDyIOuHne n3MepeHn. EcnnBbJxenaTe yNyuHTb CBOO fnrpy,

Tope3yIbTaTbI 3MepeHn NOMOryBaM

CneHb3apeyIbTaTAMnB Ipocece TpeHHPOBOK. DAnHHb MeTOB BCE ege RAeYBaTec HAnBoJeE TohBIM, BcICTPbIM N DeWeBbIM. Heo6OxMOHNO NmOHtB, YTO N3MepeHn BInIOJIHOITc BOHNIX NTex JeToKax.Mbl peKOMHeMyN3MeptB CneJyoUne Yactn TeNa: OkpyXHoCTb WEn, rpyDn, ppePiNeuH, nNeu, TaNN, 6Beep, roJeHe HKnp.

Фиура

B NOBCEHHeBHON XIN3HN MBI BNIMM AKTEPOB KAKOeH HHTepeCHbIX INPNIIEKATEbHbIX IIOJeI. 3To OTHOCITcN K HAWeJ CFHype.E CEn ee napaMeTbIe HO COOTBECTBYOT ONPeDENEHOMy KIPTEpIKo,TOMbI CTPEMMCQYTO-TO N3MEHNTbK COXAEHNO,HAM PnIXOxDTCR PN3HaTb,YTO CFHyrpa FPeDa ACTepA He BcERda cTAHOBNbCB CFHyypo APHOnbDa UBepeuHRepe.Ra 3To OTHOCITcN K HAWEmy TEny.Py6EHC He TA KPOCTo CTaTb TOn MOeJIbIO.Po3TOMy NpeDTEM,KAK HauTaB 6OpToBcR C 6erBOB DOPOKKO, HABEPHO,6yEDTPABINbHEe pInHb BO BHMANHe NaHy fHyppy.HxKy NHAM BCEM CTAHOBtCB TOn MOeJIaM? HaSe fM3NeCEKoe COCTOHN B 3HAHTeBLHO Mepe ONpeDEJIETcB BPEMeHEm,B KOtOpOMMbI XINBEM,PO3TOMy PNBEDEHHe B Nkke Tnblf Cyrrp BCTpeAOTcR peKo,BoBbHNCTBO NIODe pCedn Hac -3To IIODN PA3HOROTINa.

ActHueckn/3KtOMOpfbhTUN

Oc6eHHocn:

Ta3 shpe nneu
OueHn6KneCycTaBbI
Cna6oe pa3BnTne MbIu
Hn3Koe KpO8RHOe daBneHne
- YBENHnBnIyIbC B NOKOE
Cna6aIuPKyIaIg (H3K4BbHOCINBOCTb)
XoIOIDHbE pyKn cTyn, roNoBOKpyKeHne npN BCTaHmN

VHTEHCNBHARDAETIELHOCTHEHPBHOH CHTEbM
CnabM MeTa6oH3M (TaeNo Ha6npaETcB Bec)

BOTNnue OTpynx daHbI TIN He nOxDxoHT
dIa DeTeJIbHOCTn, PpeJONarAOHeu YCNnne I
BbHOCNIBOCTb. AAdTnPOBaHHA TpeHNPOBKa
No3BOBNTcYtPcaNTb DAHNbHe HeNOCTaTK, DaKe
B TOM CNYae, ECNI HAAYlbHBe YCIOBnHE
ABNIOrCA BNaROnPnRAThbIMN. FInypa
3KTOmOpFOHOro TINa O6bMnHO BblBaET 3aBnCTb
y npedctabntene JDPYN TINOB.
PpEcdTaNtEn DAnHrO TINa MOr TY eCTb
CKoNbKO XOTAT IN pnp 3OM He HabnPaTB Bec.

CnoptcmeH/Me3omOpΦhB TnOco6eHHoCTN:

CnIbHn npa3BnTaMyckyNAtypa
- Pnneu wnpe 6eep
MblueHnaCtemaNcnpKnyLpIaKpOBBENIKOJIeHNO NOxODnT DnA3HaHTeJbHbX HApY30K
HIMKoe KPOBHOe DABAEHe N Pylbc B NOKOE dna AKTNBbX npdctabTeIe M3OOMOPFOHOro TINa
YBENHNEHOKPOBHOE DABINHENEI NybcDnHeAKNBHbIX NpEcTAbTEneMe3OMOpOFOHOro TINa
Hn3KaBBOcnpmMNUBOCTbKxONoy
- PpaBnIbHaIyIpya
HopmaJIbHoe nIeBapeHne
B Cnyuae HeakntBHOCT NINN 36bItoHORO nTahnXHP HauHHaET CBNAbTC Ta

YyHbBae BcBbIeCKa3AHoe DnnyuueHnepe3yIbTATOB Me3OMOpHOro Tnna doCTaTOHO yMepeHHx TpeHPOBok, DnlaDnHO Tnna pNCK TpABM 3NaHTeNbHO BbIue, TAK KAK PA3BNTME MbUHc HE CBeZcoOTBETCTByET IN 3NaCTNUHOct. NcTOMy

Mbe PekOMeHdEM 3atpaHbAtb 3aHHTeBHO BpEmaTn TpeHNPoBc KcIbTo yBENuHHeNr 3NaCTUHOCn MblUc.

Φnypb CnpTNBHORO n OChE h akTNBHORO
Me30MOPPFO TINOB OChE bN3Kk K
nDeaBHOI FOrO 80-90 roDob. PO3tOMy
MHOrHe N3 HAC XOTAT PnHaNPdHexat B kDaHNO
KATEOpRnX, OTHA 3aAcTyO 3TO He TAK, IIOiN,
KOTOpBe HE MOY TpN3HaTb TOf pAkt, YTO
nDeaBHOE TENO HE MoKET b YaKaDoro,
o6bHNo OChE h pacCTpaNBAOTcN.

3HDMOPHbI TnOc06eHHoCTn:

• OkpyrIbIe fOpMbI, JkpOBoIe cKoJIeHnIa
• WnpoKHe pIeH, WnpOKn Ta3 (no npuHHe n36bItoHOro Beca)
  Bonee paBHOmeHoe pacnpeDeneHMe Beca No cpaBHeHIO C DByMaIpyTmIM TINAMM
  CpeHnHnHnHpya
  XopoIIOxOJATINDAEITeHbHOCTNaueENHHaCNnyBbHOCNBOcTb
• PnOCToI pNEM NIIuIN MEdIeHHO nIeBepaHne IINpBODIT K BbIcTpOMy HabOpY Beca
  H3KIII pIbIc B NIOKe, HOpMaJIbHoE KPOBIAHOE dABJIeNEHe (IJIa kAHTNBbIX npedCTabITEnI)

IaBbHIMKo3bIpAaMnHDoomOpPobBaNReTcR cnna, BbIOCNIOBCTb NIOBdNkHOCTb. B HEKOTopBX CnYaUaXn IpepaOno Moket cTaB ToBko BE.PnpctABuTeB daHORO Tnua DoJKeH o6paAtb BHMaHHe HAnuO, OHa OdoKha 6bItb DDOPOBoi N aDaNTnPoBaHHa K erO nOte6HoCTAm, ObecneuMaBt BbIOHCNOBCTb DaSTbN3auM Beca, YcHTbBA cyueCTBykuune Ha daHbN MOMENT

IeAJIbKpacoTb, fHpya 3HDoomopfHOro Tnna He NoJxOuMt K ToAKomyOpRedenHe.Ho Yka3AnHbB BblIe OocobHooCT TaKae CBiDteTbeCTBYOT, CTOaKTHBbN 3HDoomop6 0bNaadet Heo6XoDMbIM TaIaHTaMn DnXopoUeR 3DOpOBBa N CIOPTNBHO TcTNIA KHN.YUnTBaRe reHeTIueckm NotEHuaI a3FDoomoppa, npapa IINuHHx KNlORpAMM eMy NeOBpeHIT.

TecHaBbIHOCINBOcTB

Tect Ha BbHocINBOCThe Me KOSEBT BbIONNHTBCsB CNeDyUOxu CYOBNOx,3a NCKIOUeHNPOBEDEHNPOHADN6HOENEMBPAva?

TaeBleI xpoHnueckne pecnpaTophble 3aboneBaHH
3a6oJIeBaHnI,coPbOxKaIooJueceBbICOKOI Tempepatypoi
- HfekuOHhBie 3a6oJIeBAHn
3NaHTeBHOyeyBeNueHneKPOBnHO daBHeHH
HapyweHne fynkui (Hanpimep, cepda nn n ternx)
HΦeku
Pnem MeDnKamEnTOB (6eta-6noKaTOpb)
- Noxoe camoyBCTBne

BolbuihCTBO N3BeCTbHbX TcTeTOB Ha BbHOCINbOCTb, HcNJIb3yeMbIX B CnOpTe, ABRIIOCTeTcOM Kyepa. PpI bIIOHNHeHH DaHHoro TcTaBaAM Heo6xOIMO 6eKaTbC MaKcIMaNbHOB CKOpOCTbHO TBeHeHne 12 MHyT HA MAKcIMaNbHoE paCtOAHne Ha NIOCKOH NOBepxHOCTN.

HeCMOTpHaTo,HTOeBbIOBbIReTcBdIKKHeHBe63OCTaHOBbIK,BblMOXeTe3aMeDnBb6nInPnOtnNeuKOM.PeodonHeHoe paccToTHneΦKcNpyTc n

cpaBnBaTeTcO 3NaueHnMaM 3t TabnIbI Kynepa DaHHaTO BaNla Tae 3NaHTeNbHyIO HnΦoMaHIO O BauIN PeayntaTAX.

OCHOBHbIM NpeMMyIeCTBOM DaHHORo TcTea
RABINRETcTO, YTO BblMOXeTe BblONHHTb ERO B
JIIO6oe BpEMn I 63 NOCTOPOHHe NOMOuN.
BaM nOTpe6yETc TOJbKO cekynDomeP n
HaNPaPBHeHHe C fKNCIPOBaHHbIM
pacCTOHNHE.

HeoctaTOM daHoro TcTa RaIraTeCTo,TO
dnoJIoUeHNX OPOuINx pe3yIbTatoB
Heo6xoJIMO mMeTb HeKOTOpBn ONbT B 6ere. Bb
MOKeTe He bblOnIHb DaHHb TeCT npNIOXOM
camOyCBTHm (60JIb, yCTaIOCTb, He3DopOBoe
coCTOAHne NT.D)

Tect Kynepa

Test kурета Женшпа Возрac	Данны в KM, M = мужшина,Ж = Женшпа
	20-29	30-39	40-49	50-59
Очьх xорошо M	2,64-2,81	2,51-2,70	2,46-2,64	2,32-2,53
Ж Хорошо M	2,16-2,32	2,08-2,22	2,00-2,14	1,90-2,08
Ж Сраздзий МК	2,40-2,63	2,34-2,50	2,24-2,45	2,10-2,31
Ж Сраздзий МК	1,97-2,15	1,90-2,07	1,79-1,99	1,70-1,89
Ж Сраздзий МК	2,11-2,39	2,10-2,33	2,00-2,23	1,87-2,09
Очьх сCLAо M	1,79-1,96	1,70-1,89	1,58-1,78	1,50-1,69
Ж Oчьх сCLAо M	1,95-2,10	1,89-2,09	1,82-1,99	1,65-1,86
Ж Oчьх сCLAо M	1,54-1,78	1,52-1,69	1,41-1,57	1,34-1,49
	<1,95	<1,89	<1,82	<1,65
	<1,54	<1,52	<1,41	<1,34

BbTaKKe MoKeTe BbINONHtB DpyroTecTHa BbHocNIOBCTb:「RapBapDcKn CTryHeHaTbY Tect".ДЯВbONHHeHnDAHORo Tecta HeO6xOdM MOHOTOP CEpeHOrO PNTMa, cekHyDomeP, CTyNeHbKa UNN CkameKa, BvCota CTynHeu INNCKameKn 3aBcNt OT BaWero

pocta. Tapbapdckm ctyneHnatbI TeCT

PocT, cm	Blycota CTyneHn
<152 cm 30 cm< 160 cm 35 cm< 175 cm 40 cm< 180 cm 48 cm> 180 cm 50 cm

Дяыненядан HorTo TeBCTaBaTHe NaCKameyKmI CyTneHbky KxOJaTe C HeeKaXdIe 2 cekyHdb. B MHNy Bbl BNIOHRe T30 DBNKeHn, YTO B O6Me DaET 120warB BBEx N BHIN3.CMeHa HOrn INNcNoB3oBaHnToBko OAnOH HnE BNNReT Ha e9yBbTaT.N3MepTe YaactOу CepDeHbIX CokpaueHnYepe34 MMHyTb. NocLe OKOnuaHn ynpaxKHeHnN3MepTe Nybc Yepe3 60 cekyHd n eue pa3Yepe3 TaKoe Xe BpMa. TaKm IOBa3OM, BblNOnyHTe 3 hauHem, KOTOpBe Heo6xOdmoN0ndCTaBNb B CNeDyUOuYOΦOpMyu:

A+3000deHHe Ha YCCB+3000
deHHe Ha YCC C = HJekc
BbIOHCNBOCTH.
PnMep:ecn noCte OKOHuaHMy ynpaxHeHna BACnybc coCTaJIeT 160 (YCC A), 120 cIyctra MHyTt (YCC B) n 100 uepez 2MHHTby (YCC C),TO BAuHNDeK CBIOHCNBOCTn CoCTaBt:

3000:160 = 18.75

3000:120=25.00

3000:100=30.00

HINDEK BbHOCINBOCTN = 18,75 + 25,00 + 30,00 = 73,75

Ha OCHOBAHIN npBVEeHNOH NHXe Ta6nHbI bblMOKeTe I3MeHNb INpORpAMMy CBOe TpeHPOBKN Ipa3DeHNb YCINNBA

COOTBCTBn CpeyIbTaTAMN Tecta. H3 npINBeEHNOH NHE TaNcI, Dn INHDeKCa BByIOCNIOBCTM INPIMPeA (73,75), Bbl BNDITE, YTO DaHHoe 3NaueHene RBNIEcTc DOCTaTOHO XOPOWIM DNRA HeNoBEKa MnaJe 35 let IN OeHb XopoWIM DNRA YenOBeka CTapWe 35.net.

Планноьане Тренивки

Ipeperpy3ka

TpneHIOBpKaNoIpa3yMeBaET BInONHeHnE ycinna C nCnOJIb3OBAHmE p3ePba 3eHPRn. BnOcNECTBn DAnHOE yCnnnE NOKaxet MeHbwn pe3yIbTt. Bo3o6HOBnEHn E3ePRn. dNyCNnBblONHReTC BnpOce CC TbXa NBOcTaHOBnEHn OprAHN3Ma. IOnTOmy COctaBnIOUmm XopoouE TpeHIOBKn BcerDa RbNIOrTC yCINHe N OTbIX. HanPRAKeHn E paccNa6bHeHne ABJIOCTOdNIM PNOeCCOM. OnpeDeneHn BpeMeHn OTbIX bABTeNC rCNOxHO 3aJaAeN, Ta KAC OH 3aBcNITOT MHOKeCTBa 3NeMeHTOB, HApNMeP, KOINueCTBa BblIOHEnH ynpAXHHN, INOJIb3yeMbn BEc, TnN YnpaxHHN, DnNTeNBtCTpeHIOBKn T.D.

Bonee TORBpEMBAOCCTAHOBHeHINa
pa3NnYbIXMbUc pa3NnHO.He6Onsuaa
MbUcMoKETOTDbXaTBbPOnCeCE
TpeHINPOBKN,abONbUoMbUcMeOeCET
NOTpeBOBaTcBdONONHTeJIbHoE BpEM.
IaInpOBBeHN HtENPeNTKeTYaBHO
TpeHINPOBKNMBPEKOMEnyEmBaM
HCNOPTbOBATHEKOTOpBE NOCTOHHe
napAMetpbHa npOTraKeHHnOrpaHueHHoro
nePMoA 3aHnTn.Ha OHOBaHHn TAKHX
napAMetPOBHAMHO pOloe OeHHb
DOCTaTOHOCbBVPemHnDIA BOCCTAHOBHeHH
OPraHHMa.

B npocce TpeHnpOBKn Bbl 6ydeTe
YCbCTBOBaT "ycTanoCt" Nocne kaxdoT0
ycnna. Ondahqem DoJIbBe Bbl TpeHpyTeCb,
Tem npoae 6ydt BaWMeOprAhn3Mny
BOcCTaHaBnBaTbcB, Bbl 3axOTnte
NoYCbTBOBaT "ycTanoCt" eue n 3TO
npBEeT K NOBbIeHNIO BAuNX p3yNbTaTOB.
HeCMOTpHa HtO,ecnbl Bbl 6ydtE YCbTBOBaTb
"ycTanoCt", TO BaWMeOprAhn3Mny
notpe6yETc6 BoNbIe BpeMeHHa
BOcCTaHOBnEHNE i Mbl DaXe peKOMeHNyEM Bam
PekpATNTb TpeHnpOBKn Ha HeckONbKO dHei n
DaT bTeY TOT OTdbX, KOTOpBIOHO
3acnyXBaaet.
Bbl 3amEtNte, YTO NoCne TORO kak Bbl
BO3o6HOBnTE TreHnpOBKn BAuIN pe3yNbTaTB
6dyT pactN b6IcTpe, cMecnIbbl Bbl
3aHmAMnCb Be3 OTdbxa (peperpy3ka)
ymehbSeHHe Nn CTarHaunpe3yNBtAOB
MOKeT 5b1b Pn3HakOM peperpy3kn. K
peperpy3kAm TaKke MOKeT BEcTN i
yBeHnueHbN PyJbc, CTO MOKeTcTAb
pnHnoH TpaBMb.

IpeHODMbIeUHOnTpeHnpOBKn

Bo n36eKaHne fniuuecko neperpy3kn B pe3yIbTaTe nepetpeHINPOBKMbl peKOMHeYEM Bam 3aHmAtbCn He 60nee 4-6 HeJeB BoHOH oBnactn. Pa3dEnitte BaUy TpeHINPOBky Ha nepMOs, nperyJrno h3MeHReTne nporpAMMy tpeHINPOBKn.

3nemt TpeHPOBKn =OHO 3aHTne
MnKpoUKNBce3aHrTa 3a1 HeDenIO
MeoKn: rpynbl 3-5 MkKpOuKnOB. B MbIeHNO TReHPOBKe MeoKn npedctabreT co0B 3aHrTne, HnpaBHeHHe Na BbHOcnNBOcBt, yBeHHeHna pa3MeOp Nn CnBl.
MakpoIKn: rpynnbpaaIINHbIX ME3OuKNIOB B TeueHne HeckoJIbKnx MecaueB (6-12 MecraueB).

Tepeb Bm MoKTe y3HaTb HEMHOrO
60bnue O p3a1nHbX OC0eBHOCTx
KaJdoOn 6bNocnBOCTb
Be Ha 400 MePoB Tpe6ye TBiHOCINBOCT
Cnbl. TpeHIOBka BHIOCINBOCTB KBJHOAY
ce6n npdeBaPntEnbHO 3aDaHHyO CepHo N IOBTOpeh. BHAMAHJe OueHb BaxHoe
3HAeHHe IMeET IepNOBOCCTAOHBENH
KoMHecTBO MONOH KNCOTb B MbiUaaz
yBEHNuBAeTc N MOKeTIpNBECTN K
BOCaJINTeBLbIM OuyUeHNM Pn
yBEHNuEHN YCTANOTc.
ODHM IN BaxHeuHX 3fFKeKTOB TpeHPO
npoDOJIKHTeBLBMYCNUMN BABJIETcP
YCTOHNBOCTN K HAIuNHIO KNCOTb B MbiUa
pa6ota KOTobx BblONHReTCneDyUOHN
OBa3OM: NOBNeHne pa3aHbIX PrnuHn,
Bb3BaIauHX HeITpMa3AUO qACTN MOnO
KNCOTbMbIuBcN HApOtaKHeHnHECKnBkX C6E
UNB Pe3yNbTaTe NOBTOpeHH, KOtOpBmO
CONPTMBHIOCT

YBeJIHueHHeMbIeUeHOnMaccbI

PoCT HaIINX MIIUc npONCXODNT NOd
DeIeTCHBEM dIITNEbHOH CTMMyIaIIu.
IcNoJIb3OBAHHe 3HEPRTNHeCKN XoCpTaOB
MbIueYbIX KNETOK COKPAUeHO DO
MNHHyMa KNeTKn, KOtOpBe TaKke
CoDEpKAT 6EINKOBIE pOpyKTb, BΦOpMe
MbIueYbIX BOINOKOH, TAKPe KaBOtaIQT HAD
ToIaIIHOH HaIINX MIIUc.

MaKcHMaJIbHoe yCnIe

MakcHMaJIbHOe ycHIneMbIuCb3aBNCHT Oe.
cpdHeN TOUINHb,a TaKxpe KOnNUeCTBa
MbUeHbIX
BOJOKOH, INPbOdBmIBx B DnBKeHne.
B3AmoEicTBNe MekyHepBaMn N MbUzamn
onpeJeRrTOB3MOXHOCTN MbUc BO BpEmr
paobToB.

IepnoTpeHnPOBKn: BbIHocNBOcTB

CopeBHOBAHRAIOTcOJHMN3OCHOHbIX 3nEMeHTOBIraoCAHRApHnA TpeHPOBOK BbIHOCINBOCTNIIOHTeIN CnOpTa CHOBaMOrTy BOCNOb3OBaBCrPneIMyUcECTBAm TpeHPOBKN DnI CNOpTcMeHO, YAcCTByIOuXnB COpeBHOBAHRX. BTOBPEMRKoJDA3MpeHne HauWero yOboHRAYcTANOCNTM MoKET 6blb BbINOJIHeHO HA OCHOBAHNR KOJIHcCTBa NOBTOpeHn I BeCa, INONb3YeMoR0 B nPoueCeCE TpeHPOBKn, To dNl3MepeHn BbIHocINBOCTN HCNOJIb3yeTc Hau Npybc

IpepeTcK, KAK DaTb Bam HeckOblko peKoMeHaLdN No KaPNDTopeHnPOBkAM, BaxHo nOnyUHTb 3aueHHe MAcKmAbHbHOaCTOTb cepDeHbX COKaUeHH. Mbl MoKeM eONpeDInlTB daHHyo BeHHuHny Nocne npINOKeHnMAKCMAbHbHO Harpy3Kn Ha Hauy cepDeHNo-CocSyntCyTO CnCTeMy. Ho Tako nCnocOe He NOxOxDIT PAIIOBtene. PO3ToMY Mbl ONpeDInrMaBaHy MAcKmAbHbHy OaCTOTy cepDeHbX COKaUeHH. NO cIeDyUeeh FOpmBye:220 MNHy CaBbO3pact. OCHOBBiBaRb H daHNHO fOpMyne HaHa onTMaJIbHa YCC, 3aBnCuaAa OT Bo3pacta, 6yEd T haoDnTcB a Dnana3OHe MeJy 70 n 85% OT MaKcmAbHbHO CC, noYueHHoB Pe3yNbTaTe TpeHnPOBKn cepDeHoo-cocSyndctO cnCTeMbI, a TaKae B dnaNa3Ohe ot 60 do 70 % Ira MetabOnuYeCKo TpeHnPOBKn. Y hacEcb HeckOblko CnOcoOB TpeHHPOBKn BbHOCMBOCTN.

• HenpepbBnA TpeHnpOBka
• INTepBaJIbHaTpeHIpOBka
  TIOBTOPOUaC TpeHnPOBa
  CopeBHOBaHHa

HenpebIbHar TpeHIpOBKa Yaue BCero
nCNOIbYeTcB AKNBbIX BINAX OtDbXa,
InTEpBaJIbHaR TpeHIpOBKa pexe.
NoBTOpIouaCra TpeHIpOBKa n
copeBHOBaHHo 06bIHyO Tpe6yOT OT
CnOPTCMeHOB NkNIOHTeBbIX n
InHETHCNBbHX HarpY3OK, INo3ToMy He
noXdoNT DnA IIO6TeJe.

HnpebBHa TpeHnpoBk XapakTeepHyetycT
npdoNknteBbIMM 3aHHTmMn 6e3
npepbBaHn yCnn. Han60nee
noTROBnHeHbIe HIOBteIN ATOMATHUeCKn
nepeXoAHT Ha daHHbT NIN TpeHnPOBKn.
OHI obBuHO DOCTIRAIOT XopoWIX
peyIbTaOB, KOrDa YpOBeHb YcNIIa
coOTBETCTByET ONTMalbHOY CCJn
daHHORo yOpBN.
IVtepBaJIbHa TpeHnPOBKa OBtuHO CoCTOHT
NtocNeOBoAteBbHX ycNIn N OtDbxa.
NoCteNoBaTeBbHOCTb nepNObO TBxia
CoEpeKNT IN BPEMa YCAHTNHO rO ToDbxa.
HnpePBHa TpeHnPOBKa BblBpaEtc8 80-
90% cnpOTcmEHOB, KeJaIouX pa6OtaTb
Na CBOeBI BbHOcNBOCTbQ. I03ToMy Ml
peKOMeHdyem HnpePBtHyO TpeHnPOBky
BCEM IOBteHNAM CNOPTa.

YCC		60%	65%	70%.	75%	80%	85%
20	200	120	130	140	150	160	170
25	195	117	127	137	146	156	166
30	190	114	124	133	143	152	162
35	185	111	120	130	139	148	157
40	180	108	117	126	135	144	153
45	175	105	114	123	131	140	149
50	170	102	111	119	128	136	145
55	165	99	107	116	124	132	140
60	160	96	104	112	120	128	136
65	155	93	101	109	116	124	132
70	150	90	98	105	113	120	128

OeHka TpeHnpOBKn

PpeBapntbno 3aahnna nporpamma 3ffeKNBaTNO B TOM cnyae,ecnM bI KOHTPolnye ce6y. Nyue McnOb3oBaTb TepMNU OUEHKA),TAK KMc MOnEHNBAEM Tekyune daHHbe/pe3yNtBtB B BIne FyHKcN CneDyUooero TpeHnpOBOHOrO uKnA.

JaBeB TOM Cnyae,ecn nceNbbl NblbIbIpaHbI BHIMATEJbHOb,INOH BANIOCTraPeaHbHM, BO3MOXHO cAHTNHOE BbIONHE PpORpAMMbI B ME3OuKNe.3TO MOKET npOn30TNB PeyJbTpe6Oe3HN,TPaBMbI, pOn3BOcTCTBEHOJ DEaTeJIbOCTH IN dpyrNx pInuHbI,3actABnOIOUme BAC npeBaTB TpeHIpOBky.EcnBbl yke DoCTnTIN HEKOTOpbIX,Ho NE BCEx CEneB,Bbl MoKETe N3MeHITB CBOO IpOrpAMMy TpeHIpOBKn DnCneDyUoToEO Me3OuKNa.

Дневник Треников

BeHeHne DHeBnKa TpeHnOBKn NmOKeT BaM onpeDeNtB npuHbI He DoCTKHeNcIeNeI.
B TakOM DHeBnKHe Bbl MokeTe peHcTpnpoBaT
baJInyHyo HfOpMaUIO, No3BOJHOuyo BAM 3aDaBaTb npOrpAMMy TpeHnOBky, HApIMep,
Baun pncTpaTna B eJe, nepNoDbI CHa I OTdbXa, BblAdoUepecepeyNbTaBIT N.T.D.
HaPmep, Ha pe3yNbTaBt BaWae TpeHnOBpKN
MOKeT NOBnHTb NocSeUHeNc CTOMaTOnORA.
PpHHMaBA BO BHImaHne HEKOTOpBie ycNOBn BA
MOKeTe N36BeKAt CtaHauIN B BaWax 3aHrTnX.
AdaNTaUN BAHXN TpeHnOBOK O6bHBO BaXhA
dN INTEHCINBHOCTN BAWeiporpAMMbI,
NocNEBDAteNbHOCTN NOBTOPEMOCTN
ynpaxHeHn N DOCTNKeHnpe3yNbTaTOB.

Pe3IOme

• Y6eIITecb, yTO TpeHINOBKn He BbI3bBAOT npo6nem co 3dOpOBbEm.
  OueHHTe Bau ypoBHe CINbI, BblHOcNtBOCTn, CkOPOCTn KOpDnHaCnnepeH YAHANOM TEPHNOBKn
  CTaBbTepeaIbHbIeUeJI，OCHOBAHbIeHaBAuNXCNOCO6HOCTX.
  Iodrotobte nporpammy tpeHnpOBok Ha dnteBbHnepoD (6-12 mecaueB)
  Pazdenite BaaDOnroCPOHbI rnaHaHECKONbKO UIKOB (MeOuKbI) DnTEnBHOCTbO T4do6 HeDenb.
  BhOcHTe pa3Ho06pa3Me B aauin TpeHnpoBKn. Pa6oTaIte HAD BbIOcNIOBOCTbIO, CJIIOJ n pa3BMTNeM MbIIu

Ecnn Bbl OctaHOBINCb Ha nporpamme
BblHOICBOCTN,IMeHMnTe ee B npeJeIax
KpaTKocPOnHbX, CpeHecPoHbX IN
DIOIrcPOChHbX nepNOOB.

B Me3oUKNe BAm Heo6XoDMMo yBeInuHbTaB INHTEHCBHOCbT PteHnPOBKN DnA MbIeChbIX npOrpamM INPOrpamMbHOCnHOBcTN. ORpaHnBaBe INTeHCHOBKnCTpeHnPOBKN B HaJaE KaKdOro HOBOrU KJIa.

Perynpho ouenbain Baun trpeHPOBKN, dnoTO TQO6bl NOHTb,HaxoDITcE bN BbHa BEPHOM Ntyn CNOOCbHb JIN DOCTHyB 60bnHmHCTBaBXhXLeene,ecn Ht:

• 3MeHHTe CNeDyUOuM Me3OuKN
  IOBTOPTe HauanbHbI TECT
  BbnoHnIte npomExyToHbIe TecTb B KOHcKaKdOro Me3OuKnla.

Ycnex

Daxe Ype3 HnpoDoIxNtEnbHoe BpEmr PeyIyRbIx TPEHPOBOK Bbl yBUNTe, YTO DOnKbI NOCTOHHoYBEINuHBaT CONOTMBENHe HA NepdAnx IJN DOCTXKeHN ONTMaNbHOrO nyIbCa.

NocteneHNOynpKaHNHeBdyTdaBaTbCnpoJe, N Bbl dyTeeYCbTBoBaTce6B HEMHOrO NyUeB Te TceHHe DnA.

3To DoJNHO CTAb BaWee MoTnBaUeMn DnpeyIaRbIX TpeHIOBok. BBy6epiTe onpeJeHHBe YacBd 3aHTmN He HauHHeTte TpeHIOBky OeHb arpeCcnBHO. CTapa NocOBuA cpeD nCnOPTcMeHO rnaNT: «CaMbI CNOxHBm B TpeHIOBKe RbJIraTc ee HauJIo

KeJaem Bam MOpy yDObOblCTBnI yCnHexOB npNcNoJIb30BaHmTpeHaXepa.

Bce npBBeHbIe daHHbIe RbJIIOCTc npBn3nteHbHM pyKOBoDCTBOM H He MOrTy 6bItb NcNtob3OBAHb B MeINuHNCKHX cTneX OTo6paKaemar aactota cepdeHbIX cOKaPaeHn RaJIbETc npBn3nteHbHO HHe MOKeT 6bItb HcNtob3OBAHa B KauEcTbe pyKOBoDCTBa dA MeINuHNckHX nporpaMM NO neeHHo 60e3NeH cepDeHcOCyDnCTOn CnCTeMbI nnapaMeINuHNckHX nporpaMM

PykoBocTBo NOJIb30BaTeN
npaHa3nauHo TOnbKO DnCnpaBOuHbIX
ueen NOKyntAe.
NoCTaBUnHe rapaHTnpyET OTCytCTBne
Oun6ok nepeBoDa HmI MImEHH
TEXHuecknx XapakTePncTKn N3dEHN.

The owner's manual is only for customers' reference. The supplier can not guarantee for mistakes occurring due to translation or changes in technical specifications of the product.

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