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ting, pols bij herstelfase, weerstandsniveau, tijd, afstand, energieverbruik en
tnesslevel.
10. Beloon uzelf
Gun uzelf en uw lichaam na het trainen of na het bereiken van een subdoel iets goeds.
Ga naar de sauna of naar een zwemparadijs. Mix een eiwitshake of geniet van een
lekkere salade.
5.3 Opbouw van een training
Wij raden twee tot drie trainingen per week aan. Elke training start met een warm-up
van ca. 5 min. De training eindigt met een cool-down en doelgericht stretchen.
Warm-up ca. 5 min. Dynamische beweging van grote spiergroepen bij lage in-
tensiteit. De lichaamskerntemperatuur wordt verhoogd en
het metabolisme versneld
WEEK 1 + 2
Beginner Gevorderde
Dag Duur Intensiteit Duur Intensiteit
Ma 20 min. Langzaam tempo, zonder
weerstand
30 min. Gematigd tempo,
weerstand laag houden
Wo 20 min. Langzaam tempo, zonder
weerstand
30 min. Gematigd tempo,
weerstand laag houden
Vr. 20 min. Langzaam tempo, zonder
weerstand
30 min. Gematigd tempo,
weerstand laag houden
In de tweede week tussendoor 2 minuten
het tempo verhogen. Hartfrequentie
aanhouden
In de tweede week het tempo kort
verhogen.
WEEK 3 + 4
Beginner Gevorderde
Dag Duur Intensiteit Duur Intensiteit
Ma 25 min. Langzaam tempo, zonder
weerstand
35 min. Gematigd tempo,
weerstand laag houden
Wo 25 min. Langzaam tempo, zonder
weerstand
35 min. Tempo variëren,
weerstand laag houden
31


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