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Finnlo 3706 Aquon Waterflow Manual

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8. Trainingsanleitung
8. Training manual
Das Training mit dem Rudergerät ist ein ideales Bewegungs-
training zur Stärkung wichtiger Muskelgruppen und des Herz-
/Kreislauf-Systems.
Allgemeine Hinweise zum Training
8.1 Trainingshäufigkeit
Um langfristig die Physis zu verbessern und die Kondition zu
steigern, empfehlen wir mindestens dreimal pro Woche zu
trainieren. Dies ist die durchschnittliche Trainingshäufigkeit für
einen Erwachsenen, um langfristig einen konditionellen Erfolg
bzw. eine erhöhte Fettverbrennung herbeiführen zu können.
Mit zunehmender Fitness können Sie auch täglich trainieren.
Besonders wichtig ist das Training in regelmäßigen Abständen.
8.2 Trainingsintensität
Bauen Sie Ihr Training behutsam auf. Die Trainingsintensität
sollte langsam gesteigert werden, damit keine Ermüdungs-
erscheinungen der Muskulatur und des Bewegungsapparates
auftreten.
8.3 Pulsorientiertes Training
Es wird empfohlen, für Ihre individuelle Pulszone einen „aeroben
Trainingsbereich“ zu wählen. Leistungssteigerungen im Ausdau-
erbereich werden vorwiegend durch lange Trainings- einheiten
im aeroben Bereich erlangt.
Entnehmen Sie diese Zone bitte dem Zielpuls-Diagramm oder
orientieren Sie sich an den Pulsprogrammen. Sie sollten min-
destens 80% Ihrer Trainingszeit in diesem aeroben Bereich (bis
75% Ihres Maximalpulses) absolvieren.
In den restlichen 20% der Zeit können Sie Belastungsspitzen
einbauen, um Ihre aerobe Schwelle nach oben zu verschieben.
Durch den eintretenden Trainingserfolg können Sie später
bei gleichem Puls eine höhere Leistung vollbringen, was eine
Verbesserung der Form bedeutet.
Wenn Sie mit pulsgesteuertem Training bereits Erfahrung
haben, dann können Sie Ihre gewünschte Pulszone Ihrem spezi-
ellen Trainingsplan bzw. Fitnessstand anpassen.
Exercising with this rower enables a perfect movement training
for strengthening important muscle groups and the cardio-
circulatory system.
General notes for Training
8.1 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.
8.2 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.
8.3 Heartrate orientated training
For your personal pulse zone it is recommended that an aero-
bic training range is 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 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.
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