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Finnlo 3202 Speed Bike CRS Manual

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Waneer uw conditie verbeterd is, wordt een hogere trainings-
intensiteit vereist om uw hartslag in de „trainingszone“ te
brengen, uw lichaam is dan in staat een hoger prestatiever-
mogen 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
6.5 Trainingsduur
Elke training dient idealiter te bestaan uit een warming-up
fase (opwarmen), een trainingsfase en een cool-down fase
(afkoelen) om blessures te voorkomen.
Opwarmen:
5 tot 10 minuten langzaam fietsen.
Training:
15 tot 40 minuten van intensieve (maar geen overmatige)
inspanning, zoals hierboven beschreven.
Afkoelen:
5 tot 10 minuten langzaam fietsen, gevolgd door
strechtoefeningen om de spieren te ontspannen.
Stop direct met trainen indien u zich niet goed voelt of indien er
sprake is van overmatige fysieke inspanning.
Verandering van metabolisme gedurende de training
Gedurende de eerste 10 minuten van de inspanning
consumeert ons lichaam de suikers die opgeslagen zijn
in onze spieren. Glycogeen.
Na ongeveer 10 minuten begint de vetverbranding.
Na 30 - 40 minuten wordt de vetstofwisseling
geactiveerd en gebruikt ons lichaam vet als de
hoofdbron van energie.
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
6.5 Trainings duration
Every training unit should ideally consist of a warm-up phase,
a training phase, and a cool-down phase in order to prevent
injuries.
Warm-up:
5 to 10 minutes of calisthenics or stretching (also slow cycling).
Training:
15 to 40 minutes of intensive or not overtaxing training at the
intensity mentioned above.
Cool-down:
5 to 10 minutes of slow cycling, followed by calisthenics or stret-
ching, in order to loosen up the muscles.
Stop training immediately if you feel unwell or if any signs of
overexertion occur.
Alterations of metabolic activity during training:
In the first 10 minutes of endurance performance our
bodies consume the sugars stored in our muscles.
Glycogen.
After about 10 minutes fat is burned in addition.
After 30 - 40 minutes fat metabolism is activated, then
the body‘s fat is the main source of energy.
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… 14 …


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