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Finnlo 3170 Exum Manual

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Opmerking:
Omdat er mensen zijn met een „hoge“ en een „lage“ hartslag,
kunnen de optimale individuele hartslagzones (aerobic zone,
anaerobic zone) verschillen van de zones voor het algemene
publiek (doelhartslag diagram).
In deze gevallen dient training te worden afgesteld op
persoonlijke ervaringen. Wanneer beginners met dit
fenomeen te maken krijgen, is het belangrijk een arts te
raadplegen voordat er getraind wordt, om zo trainingscapaciteit
in kaart te brengen.
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).
Note:
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.
7.4 Training control
Both medically and in terms of training physiology, pulse-
controlled training makes most sense and is oriented on the
individual maximum pulse.
This rule applies both to beginners, ambitious recreational
athletes and to pros. Depending on the goal of training and
performance status, training 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 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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