Manual Finnlo 3177 EXUM XTR (page 42 of 49) (Dutch)

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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 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

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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