Designing A Workout - CARDIOSTRONG CST-TR20-2 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 to three training sessions a week. There should be a five-minute
warm-up phase before every training. The training ends with a cool-down and targeted
stretching.
Warm-Up
approx. five min.
Days Duration Intensity
Mon 20 min.
Wed 20 min.
Fri 20 min.
Increased speed for two to three minutes
in between in the second week. Maintain
your heart rate.
Days Duration Intensity
Mon 25 min.
Wed 25 min.
Dynamic movement of larger muscle groups at
low intensity. The body core temperature rises
and the metabolism process starts quicker.
WEEK 1 + 2
Beginner
Brisk walking
Brisk walking
Brisk walking
WEEK 3 + 4
Beginner
After every 10 min. run
for 1 min.
After every 10 min. run
for 1 min.
Advanced
Duration Intensity
30 min. Running at a slow speed
30 min. Running at a slow speed
30 min. Running at a slow speed
Increase the speed in between in the
second week. Maintain your heart rate.
Advanced
Duration Intensity
35 min. Running at a moderate speed
35 min. Running at a moderate speed
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