Designing A Workout - Taurus X10.5 Pro SMART Assembly And Operating Instructions Manual

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 fitness 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 five minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up approx. five min.
Days Duration Intensity
Mon 20 min.
Wed 20 min.
Fri 20 min.
In the first week, increase the speed in
between for two-minutes. Maintain heart
rate.
Days Duration Intensity
Mon 25 min.
Wed 25 min.
38
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
Slow speed without
resistance
Slow speed without
resistance
Slow speed without
resistance
WEEK 3 + 4
Beginner
Slow speed without
resistance
Slow speed without
resistance
Advanced
Duration Intensity
30 min. Moderate speed, keep
resistance low
30 min. Moderate speed, keep
resistance low
30 min. Moderate speed, keep
resistance low
In the second week, increase the speed for
brief periods.
Advanced
Duration Intensity
35 min. Vary speed, keep resistance
low
35 min. Vary speed, keep resistance
low
X10.5 Pro SMART