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Finnlo 3573 - Maximum Manual

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7. Training manual
7. Training manual
Trainen met de loopband is een ideale bewegingstraining 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 met uw training begint
door los- of rekoefeningen. Uce Aan het einde van de
training verminderen de snelheid. Beëindig de training
nooit abrupt!
7.1 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 berei-
ken. Met toenemende fitness kun je ook dagelijks sporten.
Regelmatig trainen is bijzonder belangrijk.
7.2 Training intensiteit
Bouw je training zorgvuldig op. De trainingsintensiteit moet
langzaam worden verhoogd, zodat er geen vermoeidheid
optreedt
symptomen van de spieren en het bewegingsapparaat opt-
reden.
7.3 Pulsgerichte training
Het wordt aanbevolen om een „aerobisch trainings-
gebied“ te kiezen voor uw individuele hartslagzone.
Prestatieverhogingen in het uithoudingsgebied worden voor-
namelijk bereikt door lange trainingssessies in het aerobe
gebied. verwijderen
Deze zone volgens het streefhartslagdiagram of gebruik de
hartslagprogramma‘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 toevoegen om uw aerobe drempel te
verhogen. Vanwege het succes van de training kunt u later
met dezelfde pols hogere prestaties behalen, wat een verbe-
tering van de vorm betekent. Als je al ervaring hebt met puls-
gestuurde training, kun je de gewenste pulszone aanpassen
aan je speciale trainingsplan of fitnessniveau.
Training with the treadmill 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, orientate training to pulse rate.
Do muscle warm-up before starting training by loosening
or stretching exercises.
When finishing training, please reduce speed. Never
abruptly end 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 bur-
ning. 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
musculature or the locomotion system occurs.
7.3 Heart rate orientated training
For your personal pulse zone it is recommended that an
aerobic training range will be chosen. Performance increases
in the endurance range are principally achieved by long trai-
ning units in the aerobic range.
Find this zone in the target pulse diagram or orientate your-
self 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 incorporate load
peaks, in order to shift your aerobic threshold upwards. With
the resulting training success you can 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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