Manual Finnlo 3104 CORUM STRESSLESS (page 24 of 32) (English, German)

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!NMERKUNG

Da es „hoch- und niedrigpulsige“ Menschen gibt, können die

individuellen optimalen Pulszonen (Aerobe Zone, Anaerobe

Zone) im Einzelfall von denen der Allgemeinheit (Zielpus- gramm)

abweichen.

In diesen Fällen sollte das Training nach den individuellen

Erfahrungen gestaltet werden. Sollten Anfänger auf dieses

Phänomen stoßen, sollte vor dem Training unbedingt ein Arzt

konsultiert werden, um die gesundheitliche Tauglichkeit für das

Training zu prüfen.

4RAININGS+ONTROLLE

Sowohl medizinisch als auch trainingsphysiologisch am sinnvolls-

ten ist das pulsgesteuerte Training, welches sich am individuel-

len Maximalpuls orientiert.

Diese Regel gilt sowohl für Anfänger, ambitionierte

Freizeitsportler als auch für Profis. Je nach Trainingsziel und

Leistungsstand wird mit einer bestimmten Intensität des individu-

ellen Maximalpulses trainiert (ausgedrückt in Prozentpunkten).

Um das Herz-Kreislauf-Training nach sportmedizinischen

Gesichtspunkten effektiv zu gestalten, empfehlen wir eine

Trainingspulsfrequenz von 70 % - 85 % des Maximalpulses.

Bitte beachten Sie das nachfolgende Zielpuls-Diagramm.

-ESSEN 3IE )HRE 0ULSFREQUENZ ZU FOLGENDEN

:EITPUNKTEN

1. Vor dem Training = Ruhepuls

2. 10 Minuten nach Trainingsbeginn=Trainings-/Belastungspuls

3. Eine Minute nach dem Training = Erholungspuls

 Während der ersten Wochen empfiehlt es sich mit einer

Pulsfrequenz an der unteren Grenze der Trainingspuls-

Zone (ungefähr 70 %) oder darunter zu trainieren.

 Während der nächsten 2-4 Monate intensivieren

Sie das Training schrittweise bis Sie das obere

Ende der Trainingspuls-Zone erreichen

(ungefähr 85 %), jedoch ohne sich zu überfordern.

 Streuen Sie aber auch bei gutem Trainingszustand

immer wieder lockere Einheiten, im unteren aeroben

Bereich in Ihr Trainingsprogramm ein, damit Sie sich

genügend regenerieren. Ein „gutes“ Training bedeutet

immer auch ein intelligentes Training, welches die

Regeneration zum richtigen Zeitpunkt beinhaltet.

Ansonsten kommt es zum Übertraining, wodurch sich

Ihre Form verschlechtert.

 Jeder belastenden Trainingseinheit im oberen Puls-

bereich der individuellen Leistungsfähigkeit sollte im

darauffolgenden Training immer eine regenerative

Trainingseinheit im unteren Pulsbereich folgen (bis

75% des Maximalpulses).

.OTE

Because there are persons who have „high“ and „low“ pulses,

the individual optimum pulse zones (aerobic zone, anaerobic

zone) may differ from those of the general public (target pulse

diagram).

In these cases, training must be configured according to indivi-

dual experience. If beginners are confronted with this phenome-

non, it is important that a physician be consulted before starting

training, in order to check health capacity for training.

4RAINING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 perfor-

mance status, training is done at a specific intensity of individual

maximum pulse (expressed in percentage points).

In order to effectively configure cardio-circulatory training accor-

ding to sports-medical aspects, we recommend a training pulse

rate of 70 % - 85 % of maximum pulse. Please refer to the

following target pulse diagram.

-EASURE 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 sufficient-

ly. „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).



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Finnlo 3104 CORUM STRESSLESS Manual

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