Manual Finnlo 3504 TECHNUM II (page 19 of 27) (English, German)

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Wenn sich die Kondition verbessert hat, ist eine größere Trainings-

intensität notwendig damit die Pulsfrequenz die „Trainingszone“

erreicht, d.h. der Organismus ist nun leistungsfähiger.

"ERECHNUNGDES4RAININGS"ELASTUNGSPULSES

220 Pulsschläge pro Minute minus Alter = persönliche, max.

Herzfrequenz (100%).

4RAININGSPULS

Untergrenze: (220 - Alter) x 0,70

Obergrenze: (220 - Alter) x 0,85

4RAININGSDAUER

Jede Trainingseinheit sollte idealerweise aus einer

Aufwärmphase, einer Trainingsphase und einer Abkühlphase

bestehen, um Verletzungen zu vermeiden.

!UFWÊRMEN

5 bis 10 Minuten Gymnastik oder Stretching

(auch langsames laufen).

4RAINING

15 bis 40 Minuten intensives aber nicht überforderndes

Training mit o.g. Intensität

!BKàHLEN

5 bis 10 Minuten langsames Auslaufen, gefolgt von

Gymnastik oder Stretching, um die Muskulatur zu lockern.

Unterbrechen Sie das Training sofort, wenn Sie sich unwohl

fühlen oder irgendwelche Anzeichen der Überanstrengung

auftreten.

6ERÊNDERUNG DER 3TOFFWECHSELTÊTIGKEIT WÊHREND DES

4RAININGS

 In den ersten 10 Minuten der Ausdauerleistung

verbraucht unser Körper den im Muskel abgelagerten

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.

When condition has improved, higher intensity of training is

required for the pulse rate to reach the „training zone“; that

means, the organism is capable of higher performance.

#ALCULATIONOFTHETRAININGWORKINGPULSE

220 pulse beats per minute minus age = personal, maximum

heart rate (100 %).

4RAININGPULSE

Lower limit: (220 - age) x 0.70

Upper limit: (220 - age) x 0.85

4RAINING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.

7ARMUP

5 to 10 minutes of slow running.

4RAINING

15 to 40 minutes of intensive or not overtaxing training at the

intensity mentioned above.

#OOLDOWN

5 to 10 minutes of slow running, 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.

!LTERATIONS 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



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Finnlo 3504 TECHNUM II Manual

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