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Finnlo 3262 Finum Manual

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7.2.5 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 trainen.
Training:
15 to 40 minuten intensief trainen, maar niet meer dan
de bovengrens zoals hierboven te berekenen.
Cooling down:
5 tot 10 minuten langzaam trainen.
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.
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.
Hartslag-Diagram
/
Target Pulse Diagram
[Hartslag/Leeftijd)
/
[Heart Rate
/
Age)
= 220- Age
Max.
heartrate *90%
Max.
heartrate *85%
Suggested upper limit
Max.
heartrate *70%
Suggested lower limit
Leeftijd/
Age
19
Hartslag [Hartslagen/Min.)
/
Heart Rate [beats
/
min.)
… 20 …


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