Home / Endurance Training / Post-infection Training |
The following table shows an optional training structure for the time after an infection. The program can be performed e.g. in walking training or on a cycle ergometer.
Post-infection training structure | ||
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Level | Performance | Training |
1 | 3 x 5 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
2 | 3 x 6 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
3 | 3 x 7 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
4 | 3 x 8 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
5 | 3 x 9 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
6 | 3 x 10 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
7 | 2 x 12 minutes | daily exercising: all exercises in a row or in 2 units spread thoughout the day |
8 | 2 x 15 minutes | daily exercising: all exercises in a row or in 2 units spread thoughout the day |
9 | 20 + 10 minutes | daily exercising: all exercises in a row or in 3 units spread thoughout the day |
10 | 20 minutes | 1 day exercising, 1 day break |
11 | Then: 1-2 weeks maintaining 30 minutes; 1 day exercising, 1 day break. | |
12 | From then on, prolong each training unit (e.g.: by 1 minute) until you reach 45 minutes in total; 1 day exercising, 2 days break |
The exercise (performed outside, if possible) consists of walking in a pace which can be sustained for the required amount of time (no breaks, no stops) - no matter how slow. In the first days of exercising, the focus is set on the time (e.g. 6: 10 minutes in a row/without interruptions). If level 12 is mastered one should aim for walking (faster than just strolling or faster than the previous pace for 45 minutes). In general, it is reasonable to switch the training method after that. If there are difficulties in sustaining the exercise within the required time because one is not able to walk slowly or without interruptions, it might be rational to perform the required time in an interval training:
After a certain period of time (e.g. after 5-10 days) the intervals need to be changed: e.g. 20 seconds at a fast pace and only 40 seconds at a slow pace or 30 seconds to 30 seconds. Work your way up (meaning longer periods without interruptions) over time to 5 minutes without interruptions, level 1. From this moment on you can go through the program up to level 12.
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