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Finnlo 3705 Aquon Evolution 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 trainen.
Training:
15 to 40 minuten intensief trainen, maar niet meer dan de
bovengrens zoals hierboven te berekenen.
Cooling down:
5 tot 10 minuten langzaam trainen.
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
per
-
formance. 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 energy
23
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