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Finnlo 3203 V2 Speed Bike CRT Manual

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Wanneer uw conditie verbeterd is, is een hogere
trainingsintensiteit vereist om de hartslag binnen het
trainingsbereik te krijgen. U heeft namelijk een betere conditie.
U kunt uw verbeterde conditie monitoren door uw Fitness score
te laten uitrekenen en bij te houden (F1
-
F6).
Berekening van de trainingshartslag:
220
hartslagen per minuut minus leeftijd = individuele
maximale hartslag (100%).
Trainingshartslag
Ondergrens: (220
-
leeftijd)
x
0,70
Bovengrens: (220
-
leeftijd)
x
0,85
6.5 Trainingsduur
Iedere trainingseenheid bestaat idealiter uit een warming-up, een
trainingsfase en een cooling down om blessures te voorkomen.
Warming-up:
5 to 10 minuten langzaam fietsen.
Training:
15 to 40 minuten intensief fietsen, maar niet meer dan de
bovengrens zoals hierboven te berekenen.
Cooling down:
5 tot 10 minuten langzaam fietsen.
Stop direct met trainen als u zich onwel voelt of als zich andere
symptomen van oververmoeidheid voordoen.
Verandering van de stofwisseling tijdens de training:
In de eerste 10 minuten van een duurtraining verbruikt
ons lichaam glycogeen (suikers) dat opgeslagen is in de
spieren..
Na ca. 10 minuten wordt ook vet verbrand.
Na 30-40 minuten wordt het vetverbrandings-
metabolisme geactiveerd en wordt vet de
belangrijkste bron 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:
Upper
limit:
[220
-
age)
x
0.70
[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
13
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