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Finnlo 3203 V2 Speed Bike CRT Manual

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6.
T
rainingshandleiding
6.
Training
manual
Trainen met de Speedbike is een ideale training om de belangrijke
spiergroepen te trainen en te werken aan uw conditie.
Algemene tips voor het trainen
Train nooit direct na een maaltijd.
Mits mogelijk, train dan zoveel mogelijk met
hartslagmeting,
Begin elke training met korte een warming-up en het
rekken van een de spieren.
Bouw een training altijd langzaam af. Stop nooit abrupt
met trainen.
Eindig elke training met een aantal rekoefeningen.
6.1 Trainingsfrequentie
Om op lange termijn uw conditie te verbeteren en uw fysieke
fitheid te verbeteren raden wij u aan om ten minste 3 maal per
week te trainen. Dit is de gemiddelde trainingsfrequentie waarmee
een volwassene op lange termijn een goede conditie opbouwt en
vet verbrandt. Als uw conditie verbetert, kunt u ook dagelijks
trainen. Het is met name belangrijk dat u met regelmatig traint met
regelmatige intervallen tussen elkaar opeenvolgende trainingen.
6.2 Trainingsintensiteit
Plan uw training zorgvuldig. De trainingsintensiteit zou langzaam
opgebouwd moeten worden zodat er geen vermoeidheid van
spieren of vermoeidheid van uw motorische systeem optreedt.
RPM
Voor een objectieve duurtraining is het aanbevolen om
een lage trapweerstand te selecteren en op hogere RPM
(rotaties per minuut) te trainen. Zorg ervoor dat de
RPM hoger is dan 80 RPM en lager dan 100.
6.3 Trainen met hartslagmeting
Zorg ervoor dat uw hartslag binnen het aerobe bereik blijft als
u traint met hartslagmeting. Verbetering van uw resultaat op
duurtraining kan worden behaald door lange trainingen te doen
binnen het aerobe bereik.
U kunt het aerobe bereik vinden in het 'target harstslag diagram'
of door op andere hartslagdiagrammen uw bereik op te zoeken.
U zou 80% van uw trainingstijd binnen het aerobe bereik
moeten completeren (dat is tot 75% van uw maximale hartslag)
In de overgebleven 20% van de trainingstijd kunt u
piekbelastingen implementeren om de aerobe bovengrens te
verhogen. Met het behaalde trainingsresultaat kunt u later beter
presteren bij dezelfde hartslag. Dit betekent dat uw conditie
verbeterd is.
Als u reeds ervaring heeft met hartslag trainingen, kunt u uw
gewenste hartslagzone of trainings/fitnessprogramma aanpassen
naar uw eigen waarden.
Training with the Speedbike is an ideal movement training for
strengthening
important muscle groups and the cardio-circula
-
tory
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.
6.1 Training frequency
To improve physical fitness and to enhance condition
over the
l
ong
term
,
we
recommend
training at lea
st
three times a week. This is the average training
frequen
-
cy for an adult in order to obtain long-term condition
success
or high fat burning. As your fitness level
incre
-
ases, you can also train daily. It is particularly
important
to train at regular intervals.
6.2 Training
intensity
Carefully
structure
your training. Training intensity should
be
increased
gradually, so that no fatigue phenomena of
the musculature 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 higher than 80 RPM but does not exceed
100.
6.3 Heartrate oriantated
training
For your personal pulse zone it is
recommended
that
an aerobic training range be chosen.
Performance
increases
in the
endurance
range are
principal
-
ly
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
incorpora
-
te 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 training,
you can match your desired pulse zone to your special training
plan or fitness
status.
11
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