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>> trainingsparameter >> 07
Wie steuere ich die Trainingsbelastung
Um die individuelle Trainingsbelastung optimal zu bestimmen, kann die Herzfrequenz oder die Watt-
leistung* verwendet werden.
Belastungssteuerung durch die Herzfrequenz („Heart Rate“)
Die optimale Trainingsherzfrequenz für Ihr Alter können Sie in nachstehender Grafik ablesen. Generell
gilt: Als Schutz vor Überlastungen sollten Sie darauf achten, dass die Herzfrequenz einen Höchstwert
von 220 minus Lebensalter nicht übersteigt!
Computerprogramm Heart Rate**:
Durch Eingabe der Zielherzfrequenz erhöht der Computer automatisch den Widerstand bis die
Zielherzfrequenz erreicht ist (unabhängig von der Geschwindigkeit). Zur Voreinstellung des Computers
beachten Sie bitte die Bedienungshinweise in der Aufbauanleitung.
* nur bei Geräten mit Wattangabe
** nur bei Geräten mit Computerprogramm Heart Rate
Bitte berechnen Sie die Zielherzfrequenz
für Ihr Training folgendermassen:
Maximale Herzfrequenz = 220 minus
Lebensalter
Programm Fatburn/Health:
Intensität = 55 % - 70 % der maximalen
Herzfrequenz
Programm Cardio:
Intensität = 70 % - 80 % der maximalen
Herzfrequenz
Programm Power:
Intensität = maximal 90 % der maximalen
Herzfrequenz
Beispiel:
Sie sind 30 Jahre alt und wollen im
Programm „Fatburn“ trainieren.
Rechnung: 220 – 30 = 190
55 % von 190 = 114
70 % von 190 = 133
Ihre Zielherzfrequenz sollte zwischen
114 und 133 Schlägen pro Minute liegen.
180
170
160
150
140
130
120
110
100
90
80
20
25
30
35
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45
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55
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70
Hertfrequenz (Schläge pro Minute)
Alter (Jahre)
Power
Cardio
Fatburn/Health
Warm Up/Cool Down
Personal Training
DE
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