528516

Finnlo 3170 Exum Manual

36
Zoom out
Zoom in
Previous page
1/44
Next page
7. Trainingshandleiding
7. Training manual
Trainen met de hometrainer is een ideale bewegingstraining
voor versteviging van belangrijke spiergroepen en hart en
bloedsomloop.
Belangrijke richtlijnen met betrekking tot trainen
 Train nooit direct na een maaltijd.
 Indien mogelijk, train met hartslagmeting.
 Warm uw spieren op voor het trainen door rek- en
stretchoefeningen uit te voeren.
 Verlaag de snelheid voordat u stopt met trainen. Stop
nooit abrupt met trainen.
 Doe enkele stretchoefeningen na uw training.
7.1 Trainingsfrequentie
Om uw fysiek en conditie op lange termijn te verbeteren, raden
wij een training aan van minimaal drie keer per week. Dit is
een gemiddelde trainingsfrequentie voor een volwassene om
op lange termijn conditie te verbeteren of vet te verbranden.
Wanneer uw fitnessniveau verbetert, kunt u ook dagelijks
trainen. Het is met name belangrijk met regelmaat te trainen.
7.2 Trainingsintensiteit
Bouw uw trainingsschema zorgvuldig op. De intensiteit van
uw training dient geleidelijk opgevoerd te worden, zodat geen
vermoeidheid van de spieren of motoriek optreedt.
Omwentelingen (RPM)
In termen van een doelgerichte training voor verbetering
van uithoudingsvermogen is het aangeraden met een lagere
weerstand en een hogere RPM (toeren per minuut) te trainen.
Zorg ervoor dat de RPM hoger dan 80 maar niet hoger dan 100
is.
7.3 Trainen met hartslagmeting
Voor uw persoonlijke hartslagzone is het aangeraden een
aerobic trainingsbereik te kiezen. Verbetering van prestaties met
betrekking tot uithoudingsvermogen is haalbaar door lange
trainingsessies in een aerobic trainingsbereik.
Zoek deze hartslagzone op in de doelhartslag diagram of
informeer uzelf over hartslagprogramma‘s. U dient 80% van uw
training in aerobics trainingsbereik te doen (tot 75% van uw
maximale hartslag).
De overige 20% van de tijd kunt u invullen met vermogens-
hoogtepunten om uw aerobic drempels te verhogen. Met de
resulterende trainingssuccessen kunt u later hogere prestaties
met dezelfde hartslag bereiken; dit betekent een verbetering in
uw fysieke gesteldheid.
Wanneer u reeds ervaren bent met een hartslag-gecontroleerde
training, dan kunt u uw gewenste hartslagzone matchen aan uw
speciale trainingsplan of fitness status.
Training with the ergometer is an ideal movement training
for strengthening important muscle groups and the cardio-
circulatory system.
General notes for training
 Never train immediately after a meal.
 If possible, orient training to pulse rate.
 Do muscle warm-ups before starting training by
loosening or stretching exercises.
 When finishing training, please reduce speed. Never
abruptly end training.
 Do some stretching exercises when finished training.
7.1 Training frequency
To improve physical fitness and to enhance condition over the
long term, we recommend training at least three times a week.
This is the average training frequency for an adult in order to
obtain long-term condition success or high fat burning. As your
fitness level increases, you can also train daily. It is particularly
important to train at regular intervals.
7.2 Training intensity
Carefully structure your training. Training intensity should be
increased gradually, so that no fatigue phenomena of the mus-
culature or the locomotion system occurs.
RPM
In terms of objective endurance training it is recommended
in principle to select a lower step resistance and to train at a
higher rpm (revolutions per minute). Ensure that the rpm is hig-
her than 80 RPM but does not exceed 100.
7.3 Heartrate oriantated training
For your personal pulse zone it is recommended that an aero-
bic training range be chosen. Performance increases in the
endurance range are principally achieved by long training units
in the aerobic range.
Find this zone in the target pulse diagram or orient yourself on
the pulse programs. You should complete 80 % of your training
time in this aerobic range (up to 75 % of your maximum pulse).
In the remaining 20 % of the time, you can incorpo-
rate load peaks, in order to shift your aerobic threshold
upwards. With the resulting training success you can then
later produce higher performance at the same pulse;
this means an improvement in your physical shape.
If you already have some experience in pulse-controlled trai-
ning, you can match your desired pulse zone to your special
training plan or fitness status.
35
… 36 …


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Finnlo 3170 Exum at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Finnlo 3170 Exum in the language / languages: English, Dutch as an attachment in your email.

The manual is 18,89 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

Others manual(s) of Finnlo 3170 Exum

Finnlo 3170 Exum User Manual - English, German - 45 pages


The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info