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Finnlo 3570 Maximum Manual

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6. Training manual
6. Training manual
Trainen met de elliptische trainer is een ideale bewegingstrai-
ning om belangrijke spiergroepen en het cardiovasculaire
systeem te versterken.
Algemene informatie over training
• Train nooit direct na een maaltijd.
• Train indien mogelijk op een pulsgerichte manier.
• Warm uw spieren op voordat u begint met trainen met
los- of rekoefeningen.
• Verlaag aan het einde van de training de snelheid.
Beëindig de training nooit abrupt!
•
6.1 Training frequentie
Om de fysieke conditie op de lange termijn te verbeteren en
om de conditie te verbeteren, raden we aan om minstens
drie keer per week te sporten. Dit is de gemiddelde trainings-
frequentie voor een volwassene om voorwaardelijk succes of
verhoogde vetverbranding op de lange termijn te bereiken.
Met toenemende fitness kun je ook dagelijks sporten.
Regelmatig trainen is bijzonder belangrijk.
6.2 Training intensiteit
Bouw je training zorgvuldig op. De trainingsintensiteit moet
langzaam worden verhoogd, zodat er geen tekenen van ver-
moeidheid zijn in de spieren en het bewegingsapparaat.
Aantal omwentelingen (RPM)
In de zin van gerichte duurtraining wordt over het algemeen
aanbevolen om een lage trapweerstand te kiezen en te
trainen met een hoger aantal omwentelingen (RPM - omwen-
telingen per minuut). Zorg ervoor dat het aantal
omwentelingen ongeveer 50-60 RPM is.
6.3 Pulsgerichte training
Het wordt aanbevolen om een „aerobisch trainingsgebied“ te
kiezen voor uw individuele hartslagzone.
Prestatieverhogingen in het uithoudingsgebied worden voor-
namelijk bereikt door lange trainingssessies in het aerobe
gebied.
Neem deze zone uit het doelpulsdiagram of gebruik de
pulsprogramma‘s als richtlijn. U moet ten minste 80% van
uw trainingstijd in dit aerobe gebied voltooien (tot 75% van
uw maximale hartslag).
In de resterende 20% van de tijd kunt u stresspieken toevoe-
gen om uw aerobe drempel te verhogen. Vanwege het
succes van de training kunt u later met dezelfde pols hogere
prestaties behalen, wat een verbetering van de vorm
betekent.
Als je al ervaring hebt met pulsgestuurde training, kun je de
gewenste pulszone aanpassen aan je speciale trainingsplan
of fitnessniveau.
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.
6.1 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 bur-
ning. As your fitness level increases, you can also train daily.
It is particularly important to train at regular intervals.
6.2 Training intensity
Carefully structure your training. Training intensity should be
increased gradually, so that no fatigue phenomena of the
musculature 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
round 50-60 RPM.
6.3 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 principally 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 maxi-
mum pulse).
In the remaining 20 % of the time, you can incorporate 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 impro-
vement 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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