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Finnlo 3704 Aquon Pro Plus Manual

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Wanneer uw conditie verbeterd is, is een hogere
trainingsintensiteit vereist om de hartslag binnen het
trainingsbereik te krijgen. U heeft namelijk een betere conditie. U
kunt uw verbeterde conditie monitoren door uw Fitness score te
laten uitrekenen en bij te houden (F1 - F6).
Berekening van de trainingshartslag:
220 hartslagen per minuut minus leeftijd = individuele
maximale hartslag (100%).
Trainingshartslag
Ondergrens: (220 - leeftijd) x 0,70
Bovengrens: (220 - leeftijd) x 0,85
9.5 Trainingsduur
Iedere trainingseenheid bestaat idealiter uit een warming-up, een
trainingsfase en een cooling down om blessures te voorkomen.
Warming-up:
5 to 10 minuten langzaam roeien.
Training:
15 to 40 minuten intensief roeien, maar niet meer dan de
bovengrens zoals hierboven te berekenen.
Cooling down:
5 tot 10 minuten langzaam roeien.
Stop direct met trainen als u zich onwel voelt of als zich andere
symptomen van oververmoeidheid voordoen.
Verandering van de stofwisseling tijdens de training:
In de eerste 10 minuten van een duurtraining verbruikt ons
lichaam glycogeen (suikers) dat opgeslagen is in de spieren.
Na ca. 10 minuten wordt ook vet verbrand.
Na 30-40 minuten wordt het vetverbrandings-
metabolisme geactiveerd en wordt vet de belangrijkste
bron van energie.
When condition has improved, higher intensity of training is
required in order for the pulse rate in order to reach the "training
zone"; that is, the organism is capable of higher
performance.
You will realize the result of improved condition by a
higher
fitness score
(F1
- F6).
Calculation of the training / working pulse:
220 pulse beats per minute minus age = personal,
maximum
heart rate (100 %).
Training
pulse
Lower limit:
Upper limit:
(220 - age) x 0.70
(220 - age) x 0.85
9.5 Training
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.
Warm-up:
5 to 10 minutes of calisthenics or stretching (also slow rowing).
Training:
15 to 40 minutes of intensive or not overtaxing training at
the
intensity
mentioned above.
Cool-down:
5 to 10 minutes of slow rowing,
Stop training immediately if you feel unwell or if any signs of
overexertion occur.
Alterations of metabolic activity during training:
In the first 10 minutes of
endurance performance our
bodies consume the sugars (Glycogen) stored in
our
muscles.
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
ene
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