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Finnlo 3100 Corum Manual

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7.4 Trainingscontrole
Zowel medisch als in termen van trainingsphysiologie is een
hartslag-gecontroleerde training een meest logische keuze en
is georiënteerd op de individuele maximale hartslag.
Deze regel geldt voor zowel beginners en ambitieuze
recreationele athleten als professionele sporters. Afhankelijk
van de doelstelling van de training en prestatievermogen,
bestaat een training uit specifieke intensiteit van de individuele
maximale hartslag (uitgedrukt in procentpunten).
Om een effectieve cardiotraining te configureren conform de
sport-medische aspecten, raden wij een training aan waarbij
uw hartslag tussen de 70% en 85% van de maximale hartslag
ligt. Neem a.u.b. kennis van het onderstaande doelhartslag
diagram.
Meet uw hartslag op de volgende punten:
1. Voor het trainen = rusthartslag
2. 10 minuten na het starten van de training = trainingshartslag
3. Een minuut na het trainen = herstelhartslag
Gedurende de eerste paar weken wordt het
aangeraden om met een lagere hartslag te trainen dan
in de trainingshartslagzone (ongeveer 70%) of lager.
Gedurende de volgende 2 - 4 maanden kunt u de
intesiteit van uw training stapsgewijs opvoeren totdat u
aan de bovenkant van de trainingshartslagzone ligt
(ongeveer 85%), zonder dat u overmatig gaat trainen.
Indien uw trainingsconditie goed te noemen is, kunt u
de makkelijkere onderdelen in het lage aerobics bereik
hier en daar verspreiden door het trainingsprogramma,
zodat u voldoende herstelt. Een „goede“ training
betekent altijd dat u slim traint, wat inhoudt dat u
voldoende kunt herstellen op de juiste momenten.
Overmatig trainen kan uw trainingsresultaten in de weg
zitten.
Elke training aan de bovengrens van de individuele
uithoudingsvermogen dient altijd opgevolgd te worden
met een hartslagtraining met een lagere hartslag (tot
75% van de maximale hartslag).
Waneer uw conditie verbeterd is, wordt een hogere trainingsin-
tensiteit vereist om uw hartslag in de „trainingszone“ te
brengen, uw lichaam is dan in staat een hoger
prestatievermogen te leveren. U zult de resultaten van de
verbetering van uw conditie merken aan een hogere fitness
score (F1 - F6).
Berekening van de trainingshartslag
220 hartslagen per minuut min uw leeftijd = persoonlijke
maximale hartslag (100 %).
Trainingshartslag
Ondergrens: (220 - leeftijd) x 0,70
Bovengrens: (220 - leeftijd) x 0,85
7.4 Training control
Both medically and in terms of training physiology, pulse-cont-
rolled training makes most sense and is oriented on the indivi-
dual maximum pulse.
This rule applies both to beginners, ambitious recreational ath-
letes and to pros.
Depending on the goal of training and performance status, trai-
ning is done at a specific intensity of individual maximum pulse
(expressed in percentage points).
In order to effectively configure cardio-circulatory training
according to sports-medical aspects, we recommend a training
pulse rate of 70 % - 85 % of maximum pulse. Please refer to
the following target pulse diagram.
Measure your pulse rate at the following points in time:
1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse
During the first weeks, it is recommended that
training be done at a pulse rate at the lower limit
of the training pulse zone (approximately 70 %)
or lower.
During the next 2 - 4 months, intensify training
stepwise until you reach the upper end of the
training pulse zone (approximately 85 %),
but without overexerting yourself.
If you are in good training condition, disperse
easier units in the lower aerobic range here
and there in the training program. so that you
regenerate sufficiently. „Good“ training always
means training intelligently, which includes
regeneration at the right time. Otherwise
overtraining results and your form degenerates.
Every loading training unit in the upper pulse
range of individual performance should always
be followed in subsequent training by a
regenerative training unit in the lower pulse
range (up to 75 % of the maximum pulse).
When condition has improved, higher intensity of training is
required in order for the pulse rate to reach the „training zone“;
that is, the organism is capable of higher performance. You will
recognize the result of improved condition in a higher fitness
score (F1 - F6).
Calculation of the training / working pulse:
220 pulse beats per minute minus age = personal, maximum
heart rate (100 %).
Training pulse
Lower limit: (220 - age) x 0.70
Upper limit: (220 - age) x 0.85
15
Gedurende de eerste
pa
ar weken wordt het
aangeraden om
m
m
m
m
et
et
et
e
e
e
e
e
en lagere hartslag te trainen dan
in de trainings
ha
ha
ha
rt
rt
sl
sl
ag
ag
ag
zone (ongeveer 70%) of lager.
Gedure
nd
nd
nd
nd
e
de
de
de
v
v
v
ol
ge
ge
ge
nde
2
2
- 4
ma
ma
ma
ma
ma
an
an
an
an
de
n
n
n
kunt
u
u
u
d
d
d
e
intesit
ei
ei
ei
t va
n
n
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n
uw
uw
uw
t
ra
ra
ra
ra
inin
g
g
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stapsg
ew
ew
ew
ew
ijs
op
op
op
op
voer
en
en
en
t
ot
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ot
da
da
da
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u
a
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a
an
d
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bo
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nk
nk
ant
va
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n
de
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gs
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ha
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t
(
(
(
(
on
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ve
er
8
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5%
5%
5%
), z
on
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dat u ov
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ma
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tig ga
at
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tra
in
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in
en.
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di
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en
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u
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tr
tr
ai
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sc
on
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ditie
go
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ed te
no
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en
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is,
k
k
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unt
u
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ma
ma
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kk
el
el
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ij
ke
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re
re
o
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nd
er
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delen
in
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in
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h
h
h
et lage ae
ro
ro
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ro
bi
cs
cs
cs
cs
b
b
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ereik
h
h
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ie
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r
en
en
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d
aa
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aa
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r
r
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ve
ve
ve
rs
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prei
de
de
de
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n do
or
or
or
h
h
h
h
et
et
et
trainin
gs
gs
gs
gs
gs
pr
pr
pr
og
og
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og
ra
ra
ra
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mma,
z
od
od
at
at
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at
u
v
v
v
ol
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do
do
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en
en
en
de h
er
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er
stelt.
E
E
E
E
en
„
„
„
goede“ t
ra
ra
ra
in
in
in
in
in
g
g
b
et
et
et
ek
ek
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en
en
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t
t
t
al
al
al
ti
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jd
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jd
d
d
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at u
s
s
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lim tr
ai
ai
ai
nt,
wa
wa
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t inho
ud
ud
ud
t
da
da
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u
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do
do
do
en
en
en
de
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t he
rs
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te
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en
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p de
j
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j
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ui
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ste
mo
mo
mo
mo
me
nt
nt
nt
en.
Overmat
ig
ig
ig
tra
in
in
in
in
in
en kan uw trainingsresultaten in de we
g
z
it
te
n.
During the first weeks, it is recommended that
training be done at a pulse rate
at
at
at
t
he
he
he
he
lower
l
l
l
im
im
im
im
im
im
it
it
it
it
it
of the training pulse zone (app
ro
ro
ro
xi
ma
ma
tely 70
%)
%)
%)
%)
or lower.
Du
ri
ri
ng
ng
ng
ng
ng
ng
ng
the next 2 - 4
mo
mo
mo
nths,
in
in
in
in
te
ns
ns
ns
ns
if
if
if
y tr
ai
ai
ai
ai
ning
s
s
s
s
s
te
te
te
te
pw
pw
pw
pw
ise until you re
ac
ac
ac
ac
h
h
h
h
h
h
h
h
h
h
the
up
up
up
up
up
pe
r
r
r
r
en
en
d
of
of
of
of
t
t
t
t
he
he
he
he
t
t
t
ra
ra
ra
ra
ra
ining
pu
pu
pu
ls
ls
ls
ls
ls
e
zo
zo
zo
zo
zo
ne
ne
ne
ne
ne
ne
ne
(
(
(
(
(
approx
im
im
im
atel
y
y
y
85
85
85
85
%
),
),
),
b
b
b
b
b
b
ut wit
ho
ho
ho
ho
ut
ut
ut
ut
ut
ut
ut
o
o
o
o
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o
o
o
ve
ve
ve
re
re
re
xe
xe
xe
rt
rt
rt
in
in
in
in
in
g
g
g
yo
ur
ur
ur
se
lf
lf
lf
.
.
.
If you a
re
re
re
re
re
i
n
n
n
go
go
go
od tra
in
in
in
in
in
in
g
co
co
co
nd
it
it
it
io
io
io
n,
n,
d
is
is
is
is
pe
pe
pe
pe
rse
e
e
e
e
e
asier
un
un
un
un
un
it
it
it
it
it
s
s
s
s
in
in
in
in
in
the l
ow
ow
ow
ow
er
er
a
er
er
er
ob
ob
ob
ic
r
r
r
r
an
an
an
ge
h
h
h
er
er
er
e
e
e
a
a
a
a
a
nd there in the tr
ai
ai
ai
ai
ni
ni
ni
ni
ni
ni
ng p
ro
ro
ro
ro
ro
gr
am
am
am
am
am
. so
t
t
ha
ha
t you
r
r
r
r
r
eg
eg
eg
eg
eg
eg
eg
enerate suff
ic
ic
ie
ie
ie
ie
ie
ie
nt
nt
ly. „G
oo
oo
oo
oo
d“
t
t
t
t
ra
ra
ra
ra
in
in
in
in
in
g
g
g
g
g
alwa
ys
m
m
m
m
m
m
ea
ea
ea
ns
ns
ns
ns
ns
ns
t
t
t
ra
ra
in
in
in
in
in
in
in
in
g
g
g
g
intelligen
tl
tl
tl
y, w
hi
hi
hi
ch
ch
include
s
regeneration at the right
t
t
t
im
e.
e.
e.
O
O
O
therwise
overtraining results and
yo
yo
yo
yo
ur
f
f
f
f
f
orm degenerates.
… 15 …


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