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!NMERKUNG
Da es „hoch- und niedrigpulsige“ Menschen gibt, können die
individuellen optimalen Pulszonen (Aerobe Zone, Anaerobe
Zone) im Einzelfall von denen der Allgemeinheit (Zielpus-
gramm) abweichen.
In diesen Fällen sollte das Training nach den individuellen
Erfahrungen gestaltet werden. Sollten Anfänger auf dieses
Phänomen stoßen, sollte vor dem Training unbedingt ein Arzt
konsultiert werden, um die gesundheitliche Tauglichkeit für das
Training zu prüfen.
4RAININGS+ONTROLLE
Sowohl medizinisch als auch trainingsphysiologisch am sinnvolls-
ten ist das pulsgesteuerte Training, welches sich am individuel-
len Maximalpuls orientiert.
Diese Regel gilt sowohl für Anfänger, ambitionierte Freizeitsportler
als auch für Profis. Je nach Trainingsziel und Leistungsstand wird
mit einer bestimmten Intensität des individuellen Maximalpulses
trainiert (ausgedrückt in Prozentpunkten).
Um das Herz-Kreislauf-Training nach sportmedizinischen
Gesichtspunkten effektiv zu gestalten, empfehlen wir eine
Trainingspulsfrequenz von 70 % - 85 % des Maximalpulses. Bitte
beachten Sie das nachfolgende Zielpuls-Diagramm.
-ESSEN 3IE )HRE 0ULSFREQUENZ ZU FOLGENDEN
:EITPUNKTEN
1. Vor dem Training = Ruhepuls
2. 10 Minuten nach Trainingsbeginn=Trainings-/Belastungspuls
3. Eine Minute nach dem Training = Erholungspuls
Während der ersten Wochen empfiehlt es sich mit einer
Pulsfrequenz an der unteren Grenze der Trainingspuls-
Zone (ungefähr 70 %) oder darunter zu trainieren.
Während der nächsten 2-4 Monate intensivieren
Sie das Training schrittweise bis Sie das obere
Ende der Trainingspuls-Zone erreichen
(ungefähr 85 %), jedoch ohne sich zu überfordern.
Streuen Sie aber auch bei gutem Trainingszustand
immer wieder lockere Einheiten, im unteren aeroben
Bereich in Ihr Trainingsprogramm ein, damit Sie sich
genügend regenerieren. Ein „gutes“ Training bedeutet
immer auch ein intelligentes Training, welches die
Regeneration zum richtigen Zeitpunkt beinhaltet.
Ansonsten kommt es zum Übertraining, wodurch sich
Ihre Form verschlechtert.
Jeder belastenden Trainingseinheit im oberen Pulsbereich
der individuellen Leistungsfähigkeit sollte im darauf-
folgenden Training immer eine regenerative Trainings-
einheit im unteren Pulsbereich folgen (bis 75 % des
Maximalpulses).
.OTE
Because there are persons who have „high“ and „low“ pulses,
the individual optimum pulse zones (aerobic zone, anaerobic
zone) may differ from those of the general public (target pulse
diagram).
In these cases, training must be configured according to individual
experience. If beginners are confronted with this phenomenon, it
is important that a physician be consulted before starting training,
in order to check health capacity for training.
4RAININGCONTROL
Both medically and in terms of training physiology, pulse-cont-
rolled training makes most sense and is oriented on the indivi-
dual maximum pulse.
This rule applies both to beginners, ambitious recreational athletes
and to pros. Depending on the goal of training and performance
status, training is done at a specific intensity of individual maxi-
mum pulse (expressed in percentage points).
In order to effectively configure cardio-circulatory training accor-
ding to sports-medical aspects, we recommend a training pulse rate
of 70 % - 85 % of maximum pulse. Please refer to the following
target pulse diagram.
-EASURE YOUR PULSE RATE AT THE FOLLOWING POINTS IN
TIME
1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse
During the first weeks, it is recommended that training
be done at a pulse rate at the lower limit of the training
pulse zone (approximately 70 %) or lower.
During the next 2 - 4 months, intensify training stepwise
until you reach the upper end of the training pulse zone
(approximately 85 %), but without overexerting yourself.
If you are in good training condition, disperse easier
units in the lower aerobic range here and there in the
training program. so that you regenerate sufficient-
ly. „Good“ training always means training intelligently,
which includes regeneration at the right time. Otherwise
overtraining results and your form degenerates.
Every loading training unit in the upper pulse range of
individual performance should always be followed in
subsequent training by a regenerative training unit in the
lower pulse range (up to 75 % of the maximum pulse).

38


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