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Finnlo 3218 - E-glide SR Manual

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6.2.5 Trainingsdauer
Jede Trainingseinheit sollte idealerweise aus einer
Aufwärmphase, einer Trainingsphase und einer
Abkühlphase bestehen, um Verletzungen zu vermeiden.
Aufwärmen:
5 bis 10 Minuten langsames Bewegen mit steigender
Intensität.
Training:
15 bis 40 Minuten intensives aber nicht überforderndes
Training mit o.g. Intensität.
Abkühlen:
5 bis 10 Minuten langsameres Bewegen, Reduzierung
der Intensität und Geschwindigkeit.
Unterbrechen Sie das Training sofort, wenn Sie sich
unwohl fühlen oder irgendwelche Anzeichen der
Überanstrengung
auftreten.
Veränderung der Stoffwechseltätigkeit während des
Trainings:
In den ersten 10 Minuten der Ausdauerleistung
verbraucht unser Körper den im Muskel abgela-
gerten Zuckerstoff Glykogen.
Nach ca. 10 Minuten wird darüber hinaus auch
Fett verbrannt.
Nach 30-40 Minuten wird der Fettstoffwechsel
aktiviert, danach ist das Körperfett der
hauptsächliche Energielieferant.
6.2.5 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 slow exercise with increasing of the
itensity.
Training:
15 to 40 minutes of intensive or not overtaxing training
at the intensity mentioned above.
Cool-down:
5 to 10 minutes of slow exercise with reducing the iten-
sity and speed.
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 activa
ted, then the body‘s fat is the main source of
energy.
Zielpuls-Diagramm / Target Pulse Diagram
(Herzfrequenz/Alter) / (Heart Rate / Age)
Herzfrequenz (Herzschlag/Min.) / Heart Rate (beats / min.)
Alter/ Age
23
= 220- Age
Max. heartrate *90%
Max. heartrate *70%
Suggested lower limit
Max. heartrate *85%
Suggested upper limit
… 24 …


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