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Finnlo 3250 Finum 2009 Manual

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7.2.5 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.
7.2.5 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 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
stretching, 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.
Doelhartslag Diagram / Target Pulse Diagram
(Hartfrequentie/Leeftijd) / (Heart Rate / Age)
Hartfrequentie (hartslag/min.) / Heart Rate (beats / min.)
Leeftijd / Age
19
= 220- leeftijd
Max. hartslag *90%
Max. hartslag *70%
Aanbevolen ondergrens
Max. hartslag *85%
Aanbevolen
bovengrens
Gedurende de
e
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10 minuten van de inspanning
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our bodies consume the sugars
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After
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out 10 minut
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Doelhartslag Diagram / Target Pulse Diagram
… 20 …


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