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Finnlo 3272 Loxon Manual

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7. Trainingshandleiding
7. Training manual
Trainen met de crosstrainer is een ideale bewegingstraining
voor versteviging van belangrijke spiergroepen en hart en
bloedsomloop.
Belangrijke richtlijnen met betrekking tot trai-
nen
Train nooit direct na een maaltijd.
Indien mogelijk, train met hartslagmeting.
Warm uw spieren op voor het trainen door rek- en
stretchoefeningen uit te voeren.
Verlaag de snelheid voordat u stopt met trainen. Stop
nooit abrupt met trainen.
Doe enkele stretchoefeningen na uw training.
7.1 Trainingsfrequentie
Om uw fysiek en conditie op lange termijn te verbeteren, raden
wij een training aan van minimaal drie keer per week. Dit is
een gemiddelde trainingsfrequentie voor een volwassene om
op lange termijn conditie te verbeteren of vet te verbranden.
Wanneer uw fitnessniveau verbetert, kunt u ook dagelijks trai-
nen. Het is met name belangrijk met regelmaat te trainen.
7.2 Trainingsintensiteit
Bouw uw trainingsschema zorgvuldig op. De intensiteit van uw
training dient geleidelijk opgevoerd te worden, zodat geen ver-
moeidheid van de spieren of motoriek optreedt.
Omwentelingen (RPM)
In termen van een doelgerichte training voor verbetering van
uithoudingsvermogen is het aangeraden met een lagere weer-
stand en een hogere RPM (toeren per minuut) te trainen. Zorg
ervoor dat de RPM hoger dan 50 naar niet hoger dan 70 is.
7.3 Trainen met hartslagmeting
Voor uw persoonlijke hartslagzone is het aangeraden een
aerobic trainingsbereik te kiezen. Verbetering van prestaties met
betrekking tot uithoudingsvermogen is haalbaar door lange
trainingsessies in een aerobic trainingsbereik.
Zoek deze hartslagzone op in de doelhartslag diagram of
informeer uzelf over hartslagprogramma‘s. U dient 80% van uw
training in aerobics trainingsbereik te doen (tot 75% van uw
maximale hartslag).
De overige 20% van de tijd, kunt u invullen met vermogens-
hoogtepunten om uw aerobic drempels te verhogen. Met de
resulterende trainingssuccessen kunt u later hogere prestaties
met dezelfde hartslag bereiken; dit betekent een verbetering in
uw fysieke gesteldheid.
Wanneer u reeds ervaren bent met een hartslag-gecontroleerde
training, dan kunt u uw gewenste hartslagzone matchen aan uw
speciale trainingsplan of fitness status.
Training with the Elliptical is an ideal movement training for
strengthening important muscle groups and the cardio-circu-
latory 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.
7.1 Training frequency
To improve physical fitness and to enhance condition over the
long term, we recommend training at least three times a week.
This is the average training frequency for an adult in order to
obtain long-term condition success or high fat burning. As your
fitness level increases, you can also train daily. It is particularly
important to train at regular intervals.
7.2 Training intensity
Carefully structure your training. Training intensity should be
increased gradually, so that no fatigue phenomena of the mus-
culature 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 50 RPM but does not exceed 70.
7.3 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 incorpo-
rate 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 trai-
ning, you can match your desired pulse zone to your special
training plan or fitness status.
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