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Trainingsintensität: c a 45 min
| leichte Trainingseinheit | Yoga ,Pilates , |
| mittlere | leichtes Schwimmen, leichtes Joggen, EMS (20 min), Cryosizer (3min), |
| intensive | HIIT, Krafttraining, schnell laufen Pace <6 min, |
Bei Kombination zwischen leicht und intensiv mehrmals pro Woche bitte „mittlere Intensität“ auswählen
| Aktivitätsniveau: | Schritte pro Tag | PAL Wert | Sitzend / Stehend /Gehend in % | Sitzend / Stehend /Gehend in % | ARBEIT | |
| 1 | Selten aktiv | 2000 | 1,2 | Liegend oder sitzende Lebensweise mit keiner Freizeitaktivitäten | 85/10/5 | Homeoffice, ohne Bewegung, Rollstuhlfahrer, gebrechliche Menschen |
| 2 |
Wenig
|
4000 | 1,4 | überwiegend sitzende Lebensweise | 70/20/10 | Büroangestellte, |
| 3 | Mittel | 6000 | 1,66 | eine überwiegend sitzende Tätigkeit mit wenig Freizeitaktivitäten | 50/30/20 | Student, Laborant,
Manager, Geschäftsführung, Taxifahrer |
| 4 | Oft | 8000 | 1,79 | Eine ausgeglichene Tätigkeit mit einem Akzent auf gehen | 30/40/30 | Hausfrau, Handwerker, |
| 5 | Sehr | 10000 | 2 | eine sitzende berufliche Tätigkeit mit stehenden und gehenden Tätigkeiten | 20/50/30 | Einzelhandel, Verkäufer, Handwerker, Friseur |
| 6 | Ganztägig | 12500 | 2,1 | hauptsächlich stehende und gehende Tätigkeiten mit viel Bewegung | 10/30/60 | Kellner, Postbote |
| 7 | Extrem | 14500 | 2,4 | harte und anstrengende, körperliche Berufstätigkeit | 5/25/70 | Pfleger, Waldarbeiter, Hochleistungssportler, Landwirte |
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