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Finnlo 3704 Aquon Pro Plus Manual

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9.
Trainingshandleiding
9.
Training
manual
Trainen met het roeiapparaat is een ideale training om de
belangrijke spiergroepen te trainen en te werken aan uw conditie.
Algemene tips voor training
9.1
Trainingsfrequentie
Om op lange termijn uw conditie te verbeteren en uw fysieke
fitheid te verbeteren raden wij u aan om ten minste 3 maal per
week te trainen. Dit is de gemiddelde trainingsfrequentie waarmee
een volwassene op lange termijn een goede conditie opbouwt en
vet verbrandt. Als uw conditie verbetert, kunt u ook dagelijks
trainen. Het is met name belangrijk dat u met regelmatig traint met
regelmatige intervallen tussen elkaar opeenvolgende trainingen.
9.2 Trainingsintensiteit
Plan uw training zorgvuldig. De trainingsintensiteit zou
langzaam opgebouwd moeten worden zodat er geen
vermoeidheid van spieren of vermoeidheid van uw motorische
systeem optreedt.
9.3 Hartslag Training
Zorg ervoor dat uw hartslag binnen het aerobe bereik blijft als u
traint met hartslagmeting. Verbetering van uw resultaat op
duurtraining kan worden behaald door lange trainingen te doen
binnen het aerobe bereik.
U kunt het aerobe bereik vinden in het 'target harstslag diagram'
of door op andere hartslagdiagrammen uw bereik op te zoeken. U
zou 80% van uw trainingstijd binnen het aerobe bereik moeten
completeren (dat is tot 75% van uw maximale hartslag).
In de overgebleven 20% van de trainingstijd kunt u
piekbelastingen implementeren om de aerobe bovengrens te
verhogen. Met het behaalde trainingsresultaat kunt u later beter
presteren bij dezelfde hartslag. Wat betekent dat uw conditie
verbeterd is.
Als u reeds ervaring heeft met hartslag trainingen, kunt u uw
gewenste hartslagzone of trainings/fitnessprogramma aanpassen
naar uw eigen waarden.
Exercising with this rower enables a perfect
movement training
for
strengthening important
muscle groups and the cardio-
circulatory system.
General notes for Training
9.1 Training
frequency
To
improve physical fitness and to enhance long term
condition,
we
recommend
to train 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 in regular intervals.
9.2 Training
intensity
Carefully structure your training. Training intensity should
be
increased gradually, so that no fatigue
phenomenon
of
the
musculature or the locomotion system occurs.
9.3 Heartrate
orientated training
For your personal pulse zone it is
recommended
t
h
a
t
an aerobic training range is 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 be guieded by
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 then later produce higher
performance
at
the same pulse, meaning an
improvement
of 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.
20
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